Hummus for Breakfast? The Protein Hack You’ve Been Missing

If you aren’t eating hummus in the morning, you may be missing out on the easiest way to stack your fiber and build a high-protein breakfast that isn’t just eggs!

You may have thought of hummus as a dip for your carrots or maybe as part of a bigger mezze spread next to other Middle Eastern plates like tabouli and baba ganoush. But for breakfast?

Hummus, the Breakfast of the Levant

When I married into a Jordanian family many moons ago, I entered the world of “hummus for breakfast.” Yes, I’m talking about a bowl of creamy hummus made from simmered chickpeas, tahini, garlic, lemon juice and a drizzle of good extra virgin olive oil. That hummus. For breakfast. Now, a true Levantine weekend breakfast would also include things like falafel, boiled eggs, assorted cheeses, fresh veggies, olives, and of course, pillowy pita bread.

But on busy weekdays, hummus is still my secret weapon to sneak in more fiber and protein to create a satisfying breakfast that fuels my day.

Today, I will tell you why I stack my breakfast protein and fiber by adding hummus and give you three easy high-protein breakfast ideas that aren’t just eggs.

>> Read: How to Make Hummus.

Why I stack my breakfast protein using hummus

One egg gives you 6 grams of protein, which is a great start. Two eggs? That gives you 12 grams of protein. But I know when I add a few spoonfuls of hummus (1/4 to 1/3 cup of hummus) I instantly get 4 to 7 more grams or so of plant-based protein.

Whether I swap an egg out or add the hummus in to bump the total to nearly 20 grams of protein, the protein isn’t the only benefit.

I’m not big on counting macros or obsessing over numbers–that’s not the Mediterranean way. But since I’m a woman in my 40s, I know I need to pay a tad more attention to my protein intake, especially in the morning. I’ve noticed that if I don’t fuel up properly, I crash way too early in the day. So for me, adding that layer of hummus is the easiest way to prevent that crash while also sneaking a powerhouse of nutrients.

Beyond the protein, I get a boost of fiber to keep me full, plus iron and folate for energy, and a bit of heart-healthy fats. It feels like I’m giving my body exactly what it needs without having to overthink it.

>>Read: How Much Protein Do You Need According to a Dietitian

My 3 Easy High-Protein Breakfast Ideas

Here are three easy ways I use hummus to make high-protein breakfasts throughout the week:

15-Minute Mediterranean Breakfast Bowls

Jammy soft boiled eggs, quick sautéed mushrooms and vegetables, and hummus make up an easy and healthy meatless breakfast bowl. You can use leftover roasted veggies from your fridge.

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Mediterranean-Style Breakfast Toast with Hummus

Creamy hummus over your favorite toast, topped with veggies, feta, olives and other favorite Mediterranean condiments. Raid your fridge for things to use up here!

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High-Protein Hummus Breakfast Bowls

Another favorite breakfast bowl that really amps up the protein and fiber. Start with the star: creamy hummus! Top it with scrambled eggs and bold and simple Mediterranean salad with avocados, tomatoes, and cucumber.

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