Last Updated on November 23, 2024 by Arif Chowdhury
Yea, I get it. You’re probably rolling your eyes thinking, “Great, another healthy dip recipe.” But hold that thought!
As someone who’s battled the eternal struggle between wanting to eat well and craving something that actually tastes good, I stumbled upon this game-changer by pure accident (and a desperate attempt to use up leftover tuna).
Why This Isn’t Your Average Hummus
Did you know that the global hummus market reached a whopping $2.9 billion in 2023? It’s not just trendy – it’s practically a movement.
And while traditional hummus is fantastic, this protein-packed version takes things to a whole new level.
The marriage of roasted garlic (nature’s candy, if you ask me) and flaked tuna creates something that’ll make your taste buds do a happy dance while keeping your waistline in check.
The Science Behind Your New Favorite Dip
Let’s talk nutrition, but I promise not to bore you. Studies show that people who regularly consume legumes like chickpeas (hummus’s star ingredient) are 22% more likely to maintain a healthy weight.
Combine that with tuna’s lean protein, and you’ve got yourself a weight-loss friendly snack that actually fills you up.
Ingredients That Make Magic Happen
For the hummus base:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 whole head of garlic (trust me on this one)
- 3 tablespoons tahini
- Juice of 2 lemons (fresh, please – those bottled ones make me sad)
- 3 tablespoons extra virgin olive oil
- 1 teaspoon sea salt
- ½ teaspoon ground cumin
- ¼ cup cold water (or more for desired consistency)
For the tuna mix-in:
- 2 cans (5 oz each) chunk light tuna in water, drained
- 1 tablespoon olive oil
- Fresh cracked black pepper to taste
For serving:
- Homemade pita chips (because store-bought just isn’t the same)
- Extra olive oil for drizzling
- Smoked paprika (the fancy kind, if you’re feeling bougie)
- Fresh parsley
Let’s Get Cooking (The Fun Part!)
Roasting That Garlic
- Preheat your oven to 400°F (205°C)
- Cut the top off the garlic head to expose the cloves
- Drizzle with olive oil and wrap in foil
- Roast for 40-45 minutes until cloves are golden and squeezable
- Let it cool (perfect time to scroll through your phone)
Making the Base Hummus
- While the garlic’s doing its thing, drain and rinse those chickpeas
- Pop them in your food processor
- Squeeze out those roasted garlic cloves (all of them – we’re not afraid here)
- Add tahini, lemon juice, olive oil, salt, and cumin
- Blend until smooth, adding water gradually
- Keep blending until it’s silky smooth (about 3-4 minutes)
Adding the Tuna Magic
- Drain your tuna really well
- In a bowl, flake the tuna with a fork
- Mix in the olive oil and pepper
- Gently fold the tuna mixture into your hummus
- Taste and adjust seasonings (go wild!)
Quick Recipe for Homemade Pita Chips
Because let’s be honest, this dip deserves better than bagged chips.
- Cut 4 pita breads into triangles
- Brush with olive oil
- Sprinkle with salt and herbs of choice
- Bake at 375°F for 12-15 minutes until golden
Storage Tips (If It Lasts That Long)
This beauty will keep in an airtight container in the fridge for up to 4 days. Pro tip: drizzle a thin layer of olive oil on top to keep it fresh and prevent it from drying out.
The Weight Loss Magic
Here’s the deal – one serving (about ⅓ cup) packs:
- 180 calories
- 15g protein
- 8g healthy fats
- 5g fiber
Research suggests that high-protein snacks like this can reduce overall daily calorie intake by up to 135 calories by keeping you fuller longer. Plus, the healthy fats from olive oil and tahini help absorb fat-soluble vitamins and keep you satisfied.
Serving Suggestions Because You’re Fancy
- Spread it on whole grain toast for breakfast
- Use it as a sandwich spread instead of mayo
- Dollop it on your salad
- Eat it straight from the container (no judgment here)
Look, I’m not saying this hummus will change your life, but I’m not not saying that either. It’s become my go-to for everything from meal prep to last-minute dinner parties where I need to pretend I have my life together.
This isn’t just another healthy recipe – it’s proof that weight loss food doesn’t have to taste like punishment.
So go ahead, make this, and watch it disappear faster than your motivation on a Monday morning.