When my younger sister was diagnosed with diabetes, I started rethinking the way we cook and eat. That journey led me to develop simple, comforting diabetic-friendly recipes that support balanced blood sugar — without giving up the foods we love. The Diabetic Recipes is where I share those meals, built from real-life experience and a lot of trial and error.
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- One-Pot Garlic Butter Chicken with Broccoli: A Low-Carb Dream for Diabetics – June 13, 2025
- Avocado Hummus Recipe (Creamy, Blood Sugar–Friendly & Fast) – June 13, 2025
I wasn’t planning to make this recipe. Honestly, it happened the way most of my go-to dishes do — I had half an avocado about to turn, some chickpeas in the fridge, and not a lot of energy to get creative. But here’s the thing: I mixed them together, added a bit of tahini and lime, and something just clicked. That’s how this avocado hummus recipe came to life.
This hummus isn’t trying to be trendy or reinvent the wheel. It’s just one of those rare combinations that actually works — especially if you’re watching your blood sugar. The fiber and healthy fat make it filling in the right way. No crash, no spike. It keeps you steady, which, let’s be real, is what most of us are chasing when we open the fridge looking for a snack.
If you’re managing diabetes (or cooking for someone who is), you know how tiring it gets to overthink every bite. This dip makes things easier. You can spread it, scoop it, pack it — it’s versatile and doesn’t come with a side of stress.
I’ll walk you through exactly how to make it, how to keep it from browning (because yes, avocados are dramatic), and a salsa verde add-on if you’re feeling fancy. But really, the goal here is simple: something quick, blood sugar–friendly, and actually good.
Ingredients
- 1 (15 oz) can chickpeas, drained and rinsed (reserve a few tbsp liquid)
- 2 medium ripe avocados, peeled and pitted
- 3 tbsp tahini
- 2 tbsp plain Greek yogurt (optional; omit for dairy-free)
- 1–2 garlic cloves, minced
- Juice of 1/2 to 1 lime (to taste)
- 1 tsp ground cumin
- 1/2 tsp cayenne pepper (or Aleppo pepper, to taste)
- Salt to taste
- 1–2 tbsp reserved chickpea liquid (for thinning)
- Drizzle of extra virgin olive oil, for garnish
- Chopped parsley or cilantro, optional for topping
Optional: Salsa Verde (Bonus Add-On)
- 5 tomatillos (or 2 green tomatoes), husked and chopped
- 1 small red onion, chopped
- 1 jalapeño, deseeded and chopped
- 1 garlic clove
- A handful of fresh cilantro
- Juice of 1 lime
- 1 tbsp olive oil
- Pinch of kosher salt
Instructions
Alright, here’s how I usually throw it together.
Start with the chickpeas — I just drain the can and dump ’em in the food processor. I hang on to a bit of the liquid, just in case it ends up too thick later. Then I add the avocados. They’ve gotta be soft — like, spread-on-toast soft — or they won’t blend right. Too firm and the whole thing gets weird and chunky.
Scoop in some tahini. I don’t measure it exactly, maybe two or three spoonfuls? Depends how nutty I want it. Greek yogurt goes in next, if I have it. Sometimes I skip it. No big deal.
Then I toss in a clove of garlic — sometimes two if I feel like it. Squeeze in some lime (half at first), sprinkle in cumin and a bit of cayenne, and a good pinch of salt. That’s it for now.
I blend the whole thing for a bit — maybe 30 seconds — and check on it. If it’s too thick or kind of clumpy, I’ll add a splash of the chickpea liquid. Just enough to get it moving.
Then I taste it. Always taste. Sometimes it needs more lime. Or more salt. Or nothing. Depends on the day, honestly.
If I’m serving it right away, I scrape it into a bowl, drizzle some olive oil over the top, and if I’ve got parsley, I chop a little and throw it on. If I’m saving it for later, I press plastic wrap right onto the surface so the avocado doesn’t get all sad and brown in the fridge.
That’s really it. No secret tricks. Just a solid, easy dip I make when I want something creamy but not carby. And yeah… I’ve eaten it with a spoon straight out of the container. No regrets.
Tips & Tricks
Here’s the thing — you don’t need to do any of this. But if you do, the hummus turns out just that little bit better.
- I don’t always do this, but when I’ve got time, I boil the chickpeas for like 15 minutes. Just in water, nothing fancy. They go really soft and blend way easier. Makes the whole thing smoother. If you skip it, that’s fine too.
- Peeling the chickpeas? Yeah. I’ve done it once. Sat at the sink, rubbing them between my hands like a weirdo. It does make the hummus silkier, but honestly — only worth it if you’re making it for someone else. Or for Instagram.
- Avocados are wild. Some days they taste like heaven, other days they’re just… there. If yours feel bland, just squeeze in more lime and maybe another pinch of salt. Fixes most of it.
- No yogurt? You’re not missing out. I add it when I want extra creaminess, but if you don’t have it or don’t eat dairy, just skip it. A little extra olive oil can do the trick.
- About salt — don’t be shy. Not saying go wild, but if it tastes “meh,” it probably just needs a bit more.
- Oh, and if you’re making it ahead, press plastic wrap right onto the surface. Not just over the bowl — I mean pressed flat, like you’re tucking the hummus in for a nap. Keeps it from turning gray on top. Mostly.
That’s it. Nothing fancy. Just stuff I’ve learned after making this on autopilot too many times.
Substitutions & Variations
- No tahini?
Skip it. Or use a spoon of peanut butter if you don’t mind the flavor shift. It’s not the same, but it works in a pinch. I’ve done it at least twice when I ran out of tahini and didn’t feel like going to the store. - Vegan version?
Just leave out the yogurt. Add a splash of olive oil instead, or nothing at all — the avocado already does most of the work. It still comes out creamy. - Too mild?
Throw in a jalapeño, or a bit more cayenne. I’ve even added a spoon of salsa once when I didn’t want to chop anything. Not traditional, but it was good. - Herb swaps?
Don’t have parsley? Use cilantro. Don’t have that? Just skip it. I sometimes top it with a little za’atar or paprika — whatever’s close by. - Want to bulk it up?
You can blend in some spinach or arugula for color and fiber. Doesn’t change the flavor much, but makes it feel a little fancier. Or healthier. Depending on the mood. - Different beans?
I’ve made this with white beans once — cannellini. Texture was okay, flavor a bit sweeter. Not bad. Still dipped chips in it.
You don’t need to follow anything exactly. That’s kind of the beauty of it. It’s hummus — it forgives you.
Frequently Asked Questions
Does this turn brown?
Yeah, eventually. Avocados just do that. But if you press plastic wrap right onto the hummus, not just over the bowl, it slows it down a lot. The lime helps too. It’s best the day you make it, but I’ve eaten it the next day and it was still fine. Just maybe not photo-pretty.
Can I make this without a food processor?
You can… but get ready to mash. A fork or potato masher can get it sort of close. It’ll be chunky, more like a rustic dip. Not bad, just not that smooth hummus vibe. Totally doable in a pinch though.
Is it okay for people with diabetes?
That’s the whole point. Chickpeas have fiber, avocados have healthy fat — it’s balanced and doesn’t spike your blood sugar like some store-bought dips might. Just keep an eye on portions, like with anything else. And obviously, if you’ve got specific needs, check with your doc or dietitian.
Can I use lemon instead of lime?
Totally. I just like lime with avocado — feels brighter. But if you’ve only got lemon, use that. Still works.
What do you eat it with?
Veggies, mostly. Carrot sticks, cucumber, those mini bell peppers. Sometimes I spread it on toast or scoop it with high-fiber crackers. And yeah, tortilla chips if I’m not being strict. Life’s too short.
Nutrition Info (Rough Estimate, Per Serving)
This makes about 6 servings — give or take depending on how you scoop.
- Calories: ~170
- Carbs: ~12g
- Fiber: ~5g
- Net Carbs: ~7g
- Protein: ~5g
- Fat: ~12g
- Saturated Fat: ~2g
- Added Sugar: 0g
- Glycemic Load: Low
It’s got a nice balance — the fat and fiber help slow things down so you’re not getting a big spike. If you’re tracking closely, definitely plug the exact ingredients into whatever app you use. But this gives you a decent ballpark.
Also, if you add the salsa verde, it’s pretty much just veggies and lime — barely nudges the numbers.
Wrap-Up
That’s pretty much it. This is just one of those things I started making one day and… kind of never stopped. It’s easy, doesn’t take much thought, and it hits the spot when I want something creamy that doesn’t mess with my blood sugar.
I don’t follow it exactly every time either. Sometimes I leave out the yogurt, or I use lemon instead of lime, or I forget the cayenne. Still turns out fine. It’s one of those recipes that just works.
If you give it a try, cool. If you change something, even better — that’s the whole point. Make it yours. And if you’ve got a version you swear by, I’d honestly love to hear it.
Anyway, thanks for sticking around. Hope it was helpful.
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