Hummus is a delicious and creamy dip made from chickpeas, tahini, olive oil, lemon juice, and often garlic. With a boost of plant-based protein, essential nutrients, and small amounts of fiber, this snack is a favorite at parties and gatherings, on-the-go with some carrot sticks, and even at home on the couch!
However, you may have been told to avoid hummus during pregnancy. This stems from the fact that store-bought hummus and tahini have been linked to past outbreaks of foodborne illness. With that said, you’re probably wondering, “Can you eat hummus while pregnant”?
The answer is yes; hummus can be an option during pregnancy! The “best practice” for food safety would be to make hummus yourself versus buying a pre-made option. If you choose a pre-made store-bought hummus, practice proper food safety. Check expiration dates, store it in the fridge, don’t leave it out on the counter for hours, and use it within a few days of opening.
In this post, we will share a roundup of healthy hummus recipes that are nutritious homemade options for pregnant women to enjoy.
Healthy Hummus Recipes for Pregnant Women
This blog post will address common questions and concerns about eating hummus during pregnancy. We will also provide you with everything you need to know about what makes this a balanced snack to enjoy for you and your baby during pregnancy!
We will then jump into a fun section of healthy, pregnancy-friendly hummus recipes you can easily adjust to suit your needs and preferences. Whether you’re looking to boost your fat intake, increase fiber, or enjoy a nice snack, these recipes are easy and delicious.
As a prenatal dietitian nutritionist, I’ve dedicated my career to teaching the importance of eating well during pregnancy. Good nutrition is essential not just for your health but also for your baby’s development. Prioritizing nutrition helps you get the right balance of vitamins, minerals, and macronutrients to feel your best. That’s why I’m super excited to share these recipes. If you’re looking for more recipes like the ones below, The Feel Good Pregnancy Cookbook is packed with them!
Can Pregnant Women Eat Hummus?
Yes, pregnant women can eat hummus, but there are important considerations to remember. While it is a myth hummus should be avoided during pregnancy, it should be noted that hummus can be susceptible to contamination, partly due to its high water content, which provides an environment for bacteria to grow. This is true for all products with higher water content.
One of the other common concerns with hummus is related to tahini, which is a major ingredient in traditional hummus. Tahini is made from sesame seeds, which can sometimes be contaminated with harmful bacteria like listeria, increasing the chances of foodborne illnesses. However, as is the case with all other foods during pregnancy, you can reduce your risk of foodborne illness by following basic food safety principles.
Homemade hummus is even more ideal and often safer for pregnancy than buying it. Making it yourself allows you more control over the ingredients and preparation, reducing the risk of contamination.
How Is Hummus Healthy For Pregnant Women?
Hummus is a source of plant-based protein, fiber, and folate, which are important during pregnancy. Protein supports fetal growth, while fiber promotes healthy digestion and regularity. Chickpeas, a primary ingredient in hummus, are a good source of folate. Folate is crucial for preventing neural tube defects. Plus, olive oil is a good source of quality fats essential for a baby’s brain development. These benefits make hummus a nutritious and pregnancy-friendly snack!
5 Pregnancy Safe Hummus Recipes
Classic Chickpea Hummus
This traditional hummus recipe is a simple blend of chickpeas, olive oil, lemon, salt, garlic, water, cumin, and a pinch of salt. It’s super smooth, creamy, and packed with the benefits of plant-based protein and some fiber, making it a great choice for pregnant women. The ingredients are all pregnancy-safe, and the hummus is quick to prepare.
Avocado Hummus
This twist on classic hummus adds creamy avocado for a richer texture and extra nutrients. Avocados are packed with healthy fats, fiber, and folate, making this hummus a fantastic option for supporting baby’s growth and development, including brain development during pregnancy. It’s just as easy to make as the regular version!
Roasted Red Pepper Hummus
For a nice flavor variation, this recipe combines roasted red peppers with chickpeas, creating a sweet, yummy, and smokey hummus. Red peppers are high in vitamin C, which supports immune health and helps with iron absorption, both of which are super important during pregnancy, making this a perfect snack option!
Lemon and Garlic Hummus
Packed with a tangy lemon and garlic punch, this hummus has a nice, zesty flavor while still being easy to make. Garlic has anti-inflammatory properties, and lemon provides vitamin C, which helps support immune health. This refreshing and tangy hummus type is nice for dipping and spreading on toast.
Sweet Potato Hummus
If you’re looking for something really different, this sweet potato hummus is the perfect choice! It brings a subtle sweetness and vibrant color to any table. Sweet potatoes are great for pregnancy as they are an excellent source of vitamin A and other vitamins and minerals.
This recipe isn’t just pregnancy-safe; it’s packed with ALL the goodies and easy to make using a food processor in only a few minutes!
What To Eat With Hummus When You’re Pregnant
Ready to make your hummus but not sure what to pair it with?
Try these:
- Carrots
- Cucumbers
- Bell Peppers
- Celery
- Pita
- Toast and eggs
- Chicken wrap
- Raw Veggies
- Cherry Tomatoes
- Turkey wrap
Nourish your baby and body with optimal prenatal nutrition!
Each of the recipes above provides nutrients and can be made during pregnancy. They are also easy to prepare and bring a slightly different flavor profile to give you plenty of delicious options to enjoy throughout your pregnancy! Paired with eggs and toast at breakfast, some raw veggies or pita for a light snack, or a delicious dinner bowl, hummus can be a versatile and delicious addition to your pregnancy meal plan!
Check out The Prenatal Nutrition Library app for answers to all your preconception, pregnancy, and postpartum nutrition questions. The Prenatal Nutrition Library is the one place to go to find evidence-based nutrition answers to take the stress out of confirming what’s safe and what is most optimal for the two of you. If you’d like to try a sample first, download our FREE 1-week meal plan for delicious, nutritious, and pregnancy-safe meals!
