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Low-Carb Green Pea Hummus

This low-carb Green Pea Hummus with mint is smooth, flavorful, and easy to make. It’s spreadable, great for dipping, and brings something a little different to the table. It’s vegan, fresh-tasting, and made with just a few basic ingredients.

A white bowl of vibrant green soup, garnished with sliced radishes, fresh mint leaves, and green peas.

If you’re after something light but satisfying, this low-carb version hits the mark. It swaps out the heavier feel of classic hummus for a brighter, slightly sweet mix thanks to the peas. The mint adds a cool note, and tahini keeps it creamy and rich. It’s not appropriate for a strict keto diet, but if you’re just trimming carbs, this full-flavored dish always hits the spot.

It comes together quickly with ingredients you probably already have. Whether you’re prepping a snack, planning a party spread, or need something simple and healthy, this dip gets the job done.

A white bowl of vibrant green Green Pea Hummus, garnished with peas and mint, served with crackers and a lemon wedge.

Ingredients

  • Green peas – You can use fresh or frozen and thawed peas. They all work! But use tender, young peas.
  • Garlic clove – Fresh garlic is essential to the flavor, but don’t use a huge clove.
  • Tahini paste – You can find usually find tahini near the peanut and nut butters. It is sesame seed paste, and it lends hummus its distinctive flavor.
  • Olive oil
  • Lemon juice – Add more to taste if you like it lemony.
  • Ground cumin
  • Fresh mint leaves, loosely packed – Fresh mint is essential. Pull the leaves from the woody stems and just use the fresh leaves.
  • Salt and pepper
  • Cold water – As needed.

Optional garnish

  • Extra olive oil
  • Red pepper – Crushed.
  • Mint sprigs
A flat lay of ingredients for a recipe, including green peas, fresh mint leaves, tahini paste, olive oil, lemon juice, garlic, water, ground cumin, salt, pepper, and red pepper.

How To Make Low-Carb Green Pea Hummus

  1. Boil a pot of salted water and cook peas for 1 minute. Drain immediately and cool them in an ice bath. Skip this step if you’re using thawed frozen peas.
  2. Add peas, garlic, tahini, olive oil, lemon juice, cumin, and mint into a food processor.
  3. Blend until everything is combined and mostly smooth, pausing to scrape down the sides. Don’t go too long—overblending can affect the texture.
  4. Slowly add cold water, 1 tablespoon at a time, pulsing in between until you reach a smooth, spreadable consistency.
  5. Taste and mix in salt and pepper. White pepper works well if you have it.
  6. Spoon into a bowl, drizzle with olive oil, and garnish as desired.

Step-By-Step Process

Chef Jenn’s Tips

  • Use baby or sweet peas for the best taste.
  • A pinch of smoked paprika can add subtle depth.
  • Don’t over-process once it’s smooth or it may become gummy.
  • Taste before adding salt; some tahini brands are already salty.
  • A high-quality olive oil makes a big difference in flavor for drizzling.

Recommended

Serving Suggestions

This hummus works well as a dip, sandwich spread, or part of a mezze platter. Try pairing it with raw veggies, grilled meats, or serve it on pita with salad and feta.

A white bowl of vibrant green Green Pea Hummus, garnished with peas and mint, served with celery sticks, cucumber slices, carrot sticks, radish slices, and potato chips.

Storage

Keep leftovers in a sealed container in the fridge for up to 4 days. Stir before serving. To freeze, place it in an airtight freezer-safe container, leaving room for expansion. It’ll keep for about 2 months. Thaw overnight in the fridge and stir well—texture may soften slightly, but the flavor holds up.

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Low-Carb Green Pea Hummus

This Low-Carb Green Pea Hummus is a fresh and flavorful alternative to traditional hummus. Made without chickpeas, it’s lower in carbs and full of bright, herby flavor. Blended with green peas, lemon juice, tahini, and garlic, this creamy dip is perfect for dipping veggies, spreading on wraps, or serving with low-carb crackers. It’s quick to make, vegan, and endlessly versatile—your new go-to appetizer or snack!
Course Appetizer, Side Dish, Snack
Cuisine Mediterranean
Keyword easy plant-based dip, green pea hummus, healthy dip, low-carb hummus, low-carb spread
Prep Time 10 minutes
Cook Time 2 minutes
Total Time 12 minutes
Servings 6 servings
Calories 129kcal
Author Chef Jenn

Ingredients

  • 2 cups green peas fresh or frozen
  • 1 clove garlic minced
  • 3 tablespoons tahini paste
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon ground cumin
  • ¼ cup fresh mint leaves
  • salt and pepper to taste
  • 2-3 tablespoons cold water as needed

 Optional garnish

  • extra olive oil
  • red pepper crushed
  • mint sprigs

Instructions

  • Boil a pot of salted water and cook peas for 1 minute. Drain immediately and cool them in an ice bath. Skip this step if you’re using thawed frozen peas.
  • Add peas, garlic, tahini, olive oil, lemon juice, cumin, and mint into a food processor.
  • Blend until everything is combined and mostly smooth, pausing to scrape down the sides. Don’t go too long—overblending can affect the texture.
  • Slowly add cold water, 1 tablespoon at a time, pulsing in between until you reach a smooth, spreadable consistency.
  • Taste and mix in salt and pepper. White pepper works well if you have it.
  • Spoon into a bowl, drizzle with olive oil, and garnish as desired.

Notes

Chef Jenn’s Tips

  • Use baby or sweet peas for the best taste.
  • A pinch of smoked paprika can add subtle depth.
  • Don’t over-process once it’s smooth or it may become gummy.
  • Taste before adding salt—some tahini brands are already salty.
  • A high-quality olive oil makes a big difference in flavor for drizzling.

Nutrition

Serving: 0.25cup | Calories: 129kcal | Carbohydrates: 10g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 6mg | Potassium: 176mg | Fiber: 3g | Sugar: 3g | Vitamin A: 459IU | Vitamin C: 22mg | Calcium: 32mg | Iron: 1mg | Net Carbohydrates: 7g

A Note on Nutritional Information

Nutritional information for this recipe is provided as a courtesy and is calculated based on available online ingredient information. It is only an approximate value. The accuracy of the nutritional information for any recipe on this site cannot be guaranteed. Erythritol carbs (sugar substitutes) are not included in the carbohydrate counts as they have been shown not to impact blood sugar, and they have zero calories and zero carbs. Net carbs are the total carbs minus fiber.

about jenn

Hi, Iโ€™m Jenn!

Iโ€™m a cookbook author (Keto Soup Cookbook and Keto Diabetic Cookbook and Meal Plan) as well as a retired chef, recipe developer, and writer of this blog (thatโ€™s a lot of hats!). I embarked on a journey to create foodie-worthy Keto-friendly meals that any home cook can be proud of! No matter if youโ€™re low-carb, no-carb, dirty, or strict Keto, there are recipes in Keto Cooking Wins for you and your family. Read more...

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