Diabetes, Food

Hummus Where The Heart Is

healthy hummus recipe - butternut squash hummus recipe - diabetic friendly hummus - diabetic hummus recipe

There are two things I cannot live without: insulin & hummus. Luckily, I can make one of them. 😂

I'm a bit of a hummus-making machine/control freak (I make bi-weekly batches), but I actually prefer the homemade version over store-bought.

It's far healthier, tastier, and contains only simple, pure ingredients. It's also less expensive than the standard grocery variety. This version, inspired by Ina Garten, contains butternut squash, tahini, lemon, greek yogurt & a dash of Sriracha for a surprise kick. 🌶


  • 1.25 pounds butternut squash, peeled and 1-inch-diced
  • 3 tablespoons olive oil
  • 1 teaspoon ground cinnamon
  • Kosher salt and freshly ground black pepper
  • 1 15-ounce can chickpeas, drained with liquid reserved
  • 1/2 cup plain whole-milk Greek yogurt (I use Siggis, non-fat)
  • 1/4 cup tahini
  • 1/3 cup freshly squeezed lemon juice (~2 lemons)
  • 4 teaspoons minced garlic (~4 cloves)
  • 1 teaspoon Sriracha
  • Roasted or raw vegetables for dipping - I love pairing mine with carrots! 


  1. Preheat the oven to 400 degrees.

  2. Place the butternut squash on a sheet pan and drizzle with the olive oil.

  3. Sprinkle with the cinnamon, 2 teaspoons salt, and 1 teaspoon pepper. Toss and spread the squash out in one layer on the pan.

  4. Roast for 25 minutes, until tender, and set aside for 15 minutes to cool.

  5. Reserve 1/4 cup of squash for the garnish and transfer the rest to the bowl of a food processor (with steel blade).

  6. Add the drained chickpeas, yogurt, tahini, lemon juice, garlic, Sriracha, 1 tablespoon salt, and 1 teaspoon pepper and pulse until coarsely processed but not pureed.

  7. Add 1/4 cup of the reserved chickpea liquid and pulse a few times to combine (add more liquid if hummus is too thick for your taste).

  8. Transfer to a serving bowl, garnish with the reserved squash and serve at room temperature with toasted pita bread (or dippers of your choice!)

Nutrition Per Serving (8 Total Servings)

Calories: 178

Fat: 12g

Carbohydrates: 15g

Protein: 5g 

Link copied to the clipboard. ×
Heather Lampert
Sep 12, 2019

Additional Reading

real life with diabtetes - diabetes prevention - diabetes treatment - life with type 1 diabetes - LADA diabetes - diabetes awareness - type 1 diabetes - type 2 diabetes - prediabetes

One Droppers: Meet Jeff

My Journey With Diabetes At age 46, I was diagnosed with type 1 diabetes. I went into the doctor’s office and I received an insulin...

Read more >
One Droppers: Meet Rachel

One Droppers: Meet Rachel

Diabetes: My Story I was diagnosed with type 1 diabetes when I was just 7 years old! It was October 4, 1994, I was in...

Read more >

Visit our store

Gorgeous gear. Supplies shipped to your door. On-demand support from diabetes experts.

Shop Now