FREE 5-Ingredient Recipe EBook

• My Chocolate Hummus Recipe Is Like Healthy Brownie Batter
• Ingredients & Substitutions
• How To Make Chocolate Hummus
• My Recipe Tips
• Chocolate Hummus (No Sugar) Recipe card
• Serving Ideas
• Recipe Reviews

My Chocolate Hummus Recipe Is Like Healthy Brownie Batter

The first time I made this chocolate hummus , I wasn’t sure what to expect. Hummus as a dessert ? But one bite and I was hooked. Here’s why:

• Rich, chocolaty, and ultra creamy – I first saw this concept on social media years ago, but other recipes I saw made it with cocoa powder alone. For mine, I combined it with melted chocolate plus extra chocolate chips mixed in, for a richer chocolate flavor and creamier texture. It reminds me of brownie batter or chocolate frosting !
• Simple and fast – You only need a few basic ingredients and about 10 minutes. I love how easy it is to make a batch whenever a craving hits.
• Secretly good for you treat – My chocolate hummus recipe has protein, fiber, and unlike most versions, no sugar. Even my kids liked it, and I felt good about them eating it.

Enjoy this dessert hummus with fresh fruit, and it’ll leave you feeling satisfied without the crash. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my chocolate hummus recipe, what each one does, and substitution options. For measurements, see the recipe card .

• 2 Types Of Chocolate – The combination of melted chocolate and cocoa powder gives this dessert hummus the best flavor and texture! I use these sugar-free dark chocolate chips to avoid added sugar, and Dutch processed unsweetened cocoa powder to avoid bitterness.
• Canned Chickpeas – Also known as garbanzo beans! You can also use black beans as a base.
• Tahini – This is similar to a nut butter, but made from sesame seeds. It’s a classic ingredient in any hummus. You can substitute cashew butter, almond butter, or natural peanut butter, but it’s not quite the same.
• Honey – The natural sweetener! I use Wholesome Yum Zero Sugar Honey to lighten it up. I’ve also used sugar-free maple syrup , but needed less milk (below) since syrup is more runny.
• Milk – Thins out the consistency to make the chocolate hummus creamy. I used 2% milk, but almond milk or any dairy-free milk will work.
• Vanilla Extract & Sea Salt

How To Make Chocolate Hummus

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the chocolate. Toss the chocolate chips in a small bowl and melt them in the microwave. You can also use a double boiler on the stove.
2. Blend it up. Add the chickpeas, tahini, honey, cocoa powder, vanilla, salt, and melted chocolate to a powerful blender or small food processor . Blend until smooth.
3. Thin it out. Add the milk a little at a time, blending in between, until it reaches the consistency you like.
4. Add more chocolate. Transfer chocolate hummus to a bowl. You can enjoy as is, but I like to stir in extra chocolate chips for a little texture!

My Recipe Tips

• Don’t forget to drain and rinse your chickpeas. Otherwise your chocolate hummus will have that canned, briny flavor.
• A mini food processor is perfect for the job. I used my high-powered blender in the picture above, but my mini food processor also works really well.
• Blend long enough to get creamy. Dessert hummus tastes best when it’s silky smooth rather than chunky. Be patient and let it get to that point!
• Adjust to your taste before folding in the chocolate chips. You can add a pinch of salt if it’s too sweet, a little extra honey if you want it sweeter, or a dash of extra cocoa powder for a richer dark chocolate vibe.
• The texture is best at room temperature. This chocolate hummus gets firm and difficult to scoop when it’s cold. If I make it in advance, I take it out of the fridge half an hour before serving.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 tbsp Sugar-free dark chocolate chips (or any kind you like; divided into 2 tbsp and 1/4 cup) ▢
• 1 15.5-oz can Chickpeas (drained and rinsed) ▢
• 1/4 cup Tahini paste ▢
• 1/3 cup Honey (I use Wholesome Yum Zero Sugar Honey ) ▢
• 3 tbsp Dutch processed cocoa powder ▢
• 1 tsp Vanilla extract ▢
• 1/4 tsp Sea salt ▢
• 2 tbsp Milk of choice (adjust as needed) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Melt 2 tablespoons of chocolate chips in a small bowl in the microwave.
2. Combine the chickpeas, tahini, honey, cocoa powder, vanilla, salt, and melted chocolate in a small food processor or high-power blender . Blend until smooth.
3. Add the milk, one tablespoon at a time, and blend after each addition, until the texture reaches your desired consistency.
4. Transfer the chocolate hummus to a bowl and fold in the remaining chocolate chips.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Tips: Check out my recipe tips above to help you get the best texture and balance the flavor to your taste.
• Storage & meal prep: Keep it in an airtight container in the fridge. It’ll stay good for up to a week, so it’s great for meal prep!
• Freeze: Pop the chocolate hummus in a container and freeze for up to 2 months. Just thaw in the fridge overnight and give it a stir.
• Note on nutrition info: These numbers are based on my Wholesome Yum Sugar Free Honey and 2% milk.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Chocolate Hummus

Serving Ideas

I serve this dark chocolate hummus with fruit most often, but there are several other ways to enjoy it:

• Fruit – I served it with rapberries, banana slices, and apples above. It’s also great with strawberries, pears, orange sections, or even apple chips .
• Toast – Slather it on a slice of my toasted flaxseed bread , 90 second bread , or almond flour bread .
• Chips & Crackers – Go sweet and salty with my zucchini chips or almond flour crackers ! If you’re not gluten-free, pretzels or graham crackers also pair well.
• Breakfast – I sometimes spread chocolate hummus on my protein pancakes or roll it inside buckwheat crepes .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Chocolate Hummus (No Sugar)

My chocolate hummus recipe is a rich, creamy, and healthy dessert in 10 minutes, without refined sugar. Perfect for dipping fruit and more!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/chocolate-hummus/

Ingredients

• 6 tbsp Sugar-free dark chocolate chips (or any kind you like; divided into 2 tbsp and 1/4 cup)
• 1 15.5-oz can Chickpeas (drained and rinsed)
• 1/4 cup Tahini paste
• 1/3 cup Honey (I use Wholesome Yum Zero Sugar Honey )
• 3 tbsp Dutch processed cocoa powder
• 1 tsp Vanilla extract
• 1/4 tsp Sea salt
• 2 tbsp Milk of choice (adjust as needed)

Instructions

1. Melt 2 tablespoons of chocolate chips in a small bowl in the microwave.
2. Combine the chickpeas, tahini, honey, cocoa powder, vanilla, salt, and melted chocolate in a small food processor or high-power blender . Blend until smooth.
3. Add the milk, one tablespoon at a time, and blend after each addition, until the texture reaches your desired consistency.
4. Transfer the chocolate hummus to a bowl and fold in the remaining chocolate chips.

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Tips: Check out my recipe tips above to help you get the best texture and balance the flavor to your taste.
• Storage & meal prep: Keep it in an airtight container in the fridge. It’ll stay good for up to a week, so it’s great for meal prep!
• Freeze: Pop the chocolate hummus in a container and freeze for up to 2 months. Just thaw in the fridge overnight and give it a stir.
• Note on nutrition info: These numbers are based on my Wholesome Yum Sugar Free Honey and 2% milk.

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)