How to Make Low Sodium Hummus

Too much sodium in your diet can raise your blood pressure and increase your risk for heart disease, kidney disease, and stroke. It can also cause fluid retention in some people. According to the American Heart Association, most people should aim for less than 2,300 mg of sodium per day, or preferably even under 1,500 mg daily if you have one of these risk factors. But most people consume far more than that. The average American consumes about 3,400 mg of sodium a day. Most of that comes from processed and packaged foods, including dips like hummus, as well as foods we eat in restaurants.

That’s why making homemade hummus is such a good idea if you’re watching your salt intake. Although there are some commercial low sodium hummus brands, when you make hummus yourself, you control what goes into it and what stays out. That means you can still enjoy this creamy dip while being able to better meet your sodium goals. And you’ll find it’s really easy to make hummus low sodium – no cooking skills required. We’ll show you how to lower the sodium in hummus without diminishing the flavor you love.

If hummus is the king of dips, the chickpea (also known as garbanzo bean, chana, or Egyptian pea) is the undisputed power behind the throne. While they might look like humble little legumes, there is some serious culinary magic packed into those beige skins. Chickpeas go by so many different names because they are popular in so many different world cuisines.

Quick Fact: Chickpeas have been cultivated for over 7,000 years! They were a staple in ancient Mesopotamian diets long before they became the star of your modern-day grazing board.

Why They’re the Star

The chickpea is a nutritional powerhouse that brings a unique, nutty flavor and a buttery texture to the table. Here’s why we love them:

• Plant-Based Protein: They are an excellent source of protein, making your snack as filling as a meal.

• Fiber Hero: Packed with soluble fiber, they help keep your digestion smooth and your energy levels stable.

• The "Aquafaba" Bonus: If you’re using canned chickpeas, don’t toss the liquid! That starchy water (aquafaba) can be whipped into a vegan meringue or used to make your hummus extra light and airy (if you want to use the aquafaba, make sure to choose no-salt-added chickpeas).

Canned vs. Dried Chickpeas: The Great Debate

Both canned and dried chickpeas make great hummus! Canned chickpeas are usually more convenient, but if you've got the time to soak dried chickpeas overnight (or have an Instant Pot / Pressure Cooker) dried chickpeas are generally more economical, and give you complete control over sodium content. Plus, dried chickpeas may yield a creamier hummus consistency, if  you prefer a "whipped" texture.

Pro-Tip for Ultra-Smooth Hummus Using Canned or Dried Chickpeas

If you want that restaurant-quality, velvet-smooth finish, here is the "secret" step: Give them a hot bath. Whether you use canned or home-cooked beans, toss them in a pot with a pinch of baking soda and cover with water. Boil them for about 10–15 minutes until they are almost falling apart. The baking soda raises the pH of the water, breaking down the pectin in the skins so they blend into oblivion.

Here’s how to cut back on the salt in hummus without skimping on flavor:

• Start with no-salt-added chickpeas. Canned chickpeas are convenient, but many versions are packed with sodium. Look for cans labeled “no salt added,” or cook your own dried chickpeas from scratch. 
• Rinse and drain regular beans. If all you have in the house are regular canned chickpeas, be sure to rinse and drain them thoroughly. It will greatly reduce the amount of sodium they contain.
• Use fresh ingredients. Garlic, lemon juice, and seasonings like cumin, paprika, and cayenne pepper can add tons of flavor to hummus without adding sodium.
• Skip the salt. Even many low sodium hummus recipes call for a pinch or two of salt, but you can leave it out completely or use a salt substitute if you want to lower sodium even more. You won’t see much, if any, difference in taste, especially if you’ve been generous with other flavorings like garlic, lemon, or cumin.

Another great thing about making low sodium hummus at home is how easy it is to customize. Want something spicy? Add a bit of cayenne or chopped jalapeños. Craving something earthy? Try blending in roasted red peppers or fresh herbs like parsley or basil. Want to experiment with hummus made from other beans? Go for it – you’re the one in control. Try making your favorite hummus recipe while swapping out the chickpeas for cannellini, navy, butter, or black beans. You can even make hummus from lentils or edamame for a unique twist.

When you make your own hummus, whether you follow a low sodium hummus recipe or just wing it as you go, tasting and testing along the way, you can get creative with the flavors without ever having to add salt.