Quick Takeaway
Yes, you can keep hummus on a low oxalate diet by leaving out the tahini. Traditional versions lean on sesame paste, which is high in oxalate, so this one builds the same creamy, garlicky dip without it and lands in the Medium-Low tier, so enjoy it in sensible portions. New here? Start with our Low Oxalate Foods List.
If you’ve been told to give up hummus on a low-oxalate diet, this recipe is going to change your week. Traditional hummus relies on tahini, a paste made from sesame seeds, which are extremely high in oxalates. By swapping in SunButter (sunflower seed butter), you get all the creamy, nutty richness of classic hummus with none of the oxalate load. Same flavor, same texture, none of the regret.
Why You’ll Love This Recipe
- Tastes like real hummus. The SunButter swap is so subtle most people won’t notice the difference.
- Naturally low oxalate. Skips tahini entirely and uses chickpeas in moderation as a great source of fiber.
- Low in lectins too. Cooking the chickpeas a second time (boil or pressure cook) further breaks down the lectins that make beans hard on some digestive systems.
- Ready in 30 minutes. Most of that is hands-off boiling time.
- Endlessly customizable. Once you have the base, swirl in olive oil, paprika, or sunflower seeds for different flavors.
Why Traditional Hummus Isn’t Low Oxalate
Hummus gets its signature creamy, nutty flavor from tahini, a paste ground from raw or toasted sesame seeds. Unfortunately, sesame seeds rank among the highest-oxalate foods on the chart. Even a couple of tablespoons of tahini can push a serving of hummus well above what’s safe on a low-oxalate diet. SunButter, sunflower seed butter, has a very similar texture and a comparably mild, nutty flavor, but sunflower seeds are firmly on the low-oxalate list. The result tastes remarkably close to the original.
Wondering if an ingredient is low oxalate? Check any food in seconds with our free Food Look-Up tool.
Ingredient Notes
- SunButter instead of tahini. This is the whole point of the recipe. Sesame, and therefore tahini, is very high in oxalate. Sunflower seed butter gives you the same richness.
- Eden Organic chickpeas. Chickpeas are moderate, so portion matters. Eden pressure-cooks their beans, which reduces lectins.
- Baking soda in the cooking water. Softens the chickpea skins so the hummus blends genuinely smooth without tahini to carry it.
- Lemon juice. Does more lifting than usual here since there is no tahini for depth.
Hummus Without Tahini
Print Recipe
Ingredients
- 1 can chickpeas, drained and rinsed Eden Organic recommended for low lectins
- 4 cups water
- 1/2 tsp baking soda
- 1/4 cup lemon juice
- 1 large clove garlic pressed
- 1/2 tsp fine sea salt
- 2 tbsp SunButter
- 2-3 tbsp water as needed for consistency
- 1/4 tsp paprika
- 1 tbsp extra-virgin olive oil
Instructions
- In a small bowl, combine the lemon juice and pressed garlic. Let it sit while you cook the chickpeas — this takes the harsh bite out of the garlic and gives the hummus a smoother flavor.
- Place the drained chickpeas in a medium saucepan with the baking soda and 4 cups of water. Bring to a boil and boil for 15–20 minutes, or until the chickpeas are very soft and their skins are starting to slip off. Drain and rinse with cold water.
- In a food processor, combine the lemon juice mixture, salt, and SunButter. Process on high for 1–2 minutes until smooth and creamy.
- Add the cooled chickpeas to the food processor and process on high for 2–3 minutes. If the consistency is too thick, add 1 extra tablespoon of water at a time until smooth.
- Taste the hummus and add additional salt or lemon juice if needed.
- Transfer to a serving bowl. Garnish with a drizzle of olive oil, a sprinkle of paprika, and sunflower seeds.
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✓ Low Oxalate Lifestyle 101
The essential facts about oxalates, clear, simple, no medical jargon.
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✓ Low Oxalate Food Chart
A printable PDF of high oxalate foods and their low oxalate alternatives, great for the grocery store.
Pro Tips for the Creamiest Hummus
- Don’t skip the baking soda. It softens the chickpeas faster and helps the skins come off, both crucial for ultra-smooth hummus.
- Process the lemon-garlic-SunButter mixture first, before adding the chickpeas. This emulsifies the base and makes the final hummus much creamier.
- Mellow the garlic in lemon juice while the chickpeas cook. 15+ minutes of contact takes the harsh, raw bite out of the garlic.
- Add water a tablespoon at a time. It’s much easier to thin than to thicken, go slow.
- Let it rest for at least 30 minutes before serving if you have the time. The flavor develops dramatically as it sits.
What to Serve With Hummus
- Sliced cucumbers, the classic crunchy dipper
- Red bell pepper strips
- Rice cakes for a crisp, low-oxalate alternative to pita
- Lettuce or cabbage leaves for scooping
- Sliced radishes for an extra-crunchy option
- As a side with rice and lamb for a heartier meal
Storage
- Refrigerator. Store in an airtight container for up to 5 days. The flavor improves on day two.
- Freezing. Hummus freezes well, portion into freezer-safe containers, leave room at the top for expansion, and freeze for up to 2 months. Thaw overnight in the fridge and stir well before serving.
Substitutions and Variations
- Use the Instant Pot for the chickpeas, see the Notes section in the recipe card for full instructions.
- Add roasted red bell pepper for a sweeter, more colorful variation.
- Drizzle with extra olive oil and a squeeze of lemon right before serving for a brighter finish.
- Top with sunflower seeds for crunch and extra protein.
Frequently Asked Questions
Is hummus low oxalate?
Traditional hummus is not low oxalate because of the tahini (sesame seeds). This recipe uses SunButter instead, which keeps the oxalate count low while preserving the creamy, nutty flavor of classic hummus.
What is SunButter?
SunButter is a brand of sunflower seed butter, the same texture and creaminess as peanut or almond butter, but made from sunflower seeds. It’s widely available in grocery stores and online. Plain, unsweetened SunButter is what you want for this recipe.
Why use Eden Organic chickpeas specifically?
Eden Organic pressure-cooks all of their canned beans, which removes lectins, compounds that can be hard on digestion for some people. If you use a different brand, the Instant Pot variation in the recipe notes will pressure-cook the chickpeas yourself for the same effect.
Can I taste the difference between SunButter and tahini?
Most people can’t, especially once it’s blended with the lemon, garlic, and chickpeas. SunButter has a slightly milder, sweeter flavor than tahini, but it sits comfortably in the same nutty, creamy register that makes hummus taste like hummus.