Hummus is a savory spread that has a variety of culinary uses. But is it gluten-free?
Is hummus gluten-free? In short, yes! Traditional hummus does not contain gluten. The basic key ingredients are naturally gluten-free, but not all store-bought options are produced the same.
What is hummus?
Hummus is a creamy, savory dip and spread originating from Middle Eastern cuisine. It is traditionally made from cooked, mashed chickpeas (also known as garbanzo beans) blended with tahini, olive oil, lemon juice, garlic, and salt.
The chickpea spread is rich in protein, fiber, and healthy fats. It is also a good source of vitamins and minerals such as iron, folate, and vitamin B6. It is popular for its versatility, ease of preparation, and nutritious profile, making it a staple in many diets worldwide.
Is hummus safe for Celiac disease?
Hummus is generally safe for individuals with Celiac disease, gluten sensitivity, or a gluten-related disorder provided it is made with gluten-free ingredients. The traditional ingredients in hummus—chickpeas, tahini, olive oil, lemon juice, garlic, and salt—are all naturally gluten-free.
Some brands may add ingredients or use manufacturing processes introducing gluten-containing ingredients. Some flavored varieties might include ingredients that could contain gluten.
For this reason, it is important to check the ingredients list and allergen statements for possible risks of cross-contamination or added ingredients in any store-bought hummus. Those who are worried about cross-contamination should purchase brands that are certified GF or produced in dedicated gluten-free facilities.
Types
Hummus comes in delicious flavors and types offering a unique twist on the traditional recipe. Here are some popular types:
Classic - Made with chickpeas, tahini (sesame paste), extra virgin olive oil, lemon juice, garlic, and sea salt. It has a creamy, rich texture and a savory taste.
Flavored - Hummus flavors can vary from roasted red pepper, garlic, spicy, herbed, pumpkin, lemon, olive, and avocado hummus.
Specialty - Specialty variations come in forms like chocolate hummus, tahini-free hummus, edamame, white bean, or lentil hummus.
Uses
Hummus is an incredibly versatile food that can be used beyond just being a popular dip. Here are some of the most common uses:
Dips - Serve hummus dip with vegetables, flatbread, tortilla chips, crackers, pita bread, socca chips, or other types of bread as an appetizer or healthy snack.
Sandwiches and wraps - Spread on bread or wraps as a flavorful alternative to mayonnaise or other spreads.
Toast - Top your toast with the creamy spread and add extras like avocado, tomatoes, or sprouts.
Salads - Use as a dressing or mix it into salads for added creamy texture and flavor.
Bowls - Add to grain bowls, rice bowls, or quinoa bowls for a nutritious and flavorful garnish.
Mezze platter - Include the chickpea spread as part of a mezze platter along with other Middle Eastern appetizers like falafel, baba ghanoush, tabbouleh, and stuffed grape leaves.
Sauces - Blend it with water or olive oil to create a creamy sauce for pasta, vegetables, or proteins.
Dessert - Sweet versions of the spread, like chocolate hummus, can be used as a dip for fruit, cookies, and pretzels.
Brands
While naturally without gluten, some brands may have cross-contamination during processing or packaging. It is always important to check the product labels and allergen statements of the brands you are considering for traces of gluten.
In the United States, the FDA regulates the "gluten-free label" and those products with a "certified gluten-free label" are done by independent organizations like the Gluten-Free Certification Organization, with their own set of standards. These standards are often stricter than the FDA's and use dedicated gluten-free facilities, but still must meet the FDA criteria.
The following list of brands are certified gluten-free or made in a facility free from wheat and other gluten-containing products:
- Sprouts Market Corner (original)
- Hope
- Cedars (original)
This list of popular hummus brands is labeled gluten-free:
- Sabra
- Boar's Head
- Marketside (Walmart)
- Fresh Cravings
- Tribe
- Aldi Park Street Hummus
You can find store-bought brands in most grocery stores in the produce, deli, or specialty section. A homemade gluten-free hummus recipe on hand that is safe for a gluten-free diet will ensure the ingredients do not contain gluten. Creamy hummus is easy to make in a food processor or a high-speed blender.
FAQs
Traditional hummus is dairy-free. The basic ingredients—chickpeas, tahini, olive oil, lemon juice, garlic, and salt—are all plant-based and do not contain any dairy products. Always check the labels of store-bought food products to ensure no gluten-containing ingredients or cross-contamination.
Tahini is a thick paste made from ground sesame seeds. It is a key ingredient in Middle Eastern and Mediterranean cuisines and is used in various dishes.
Guar gum is a food additive derived from the guar bean (Cyamopsis tetragonoloba). It is widely used in the food industry due to its thickening, stabilizing, and emulsifying properties. Guar gum is naturally gluten-free and can sometimes be found in store-bought brands of hummus.
Helpful tips
- The brand information in this article comes from the brand websites at the time this article was written. Going direct to the brand website is the fastest way to get the most up-to-date allergen information on a specific product. This is usually found in the FAQ section.
- If the risk of cross-contamination is a concern, make sure you check the product label for information regarding its GF designation. If it is not clear, always contact the brand directly.
- Remember, just because a product does not use gluten-containing ingredients, does not necessarily mean it wasn't processed in a facility that produces foods with gluten ingredients or gluten-containing grains.
Please note: Always check food labels as some manufacturers Include gluten or dairy, or process In the same facility as wheat. This article is meant to help highlight gf products but is not an exhaustive list or medical advice. Please consult with your healthcare provider for best practices and care for your individual needs.
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