Legume-Free Hummus (AIP, Paleo, Whole30, GAPS)

Hummus is the ultimate healthy snack. It has tons of protein and fiber, it’s fun for dipping veggies and chips in, and makes an excellent dish for parties and on the go. Hummus was a daily staple in my pre-paleo days; I remember buying those cute little to-go cups with the pretzels for an afternoon snack everyday at work. I loved hummus! Hummus with pita bread, hummus with carrot sticks, hummus on a spoon….if it had hummus, I ate it. Sadly, once I went AIP, hummus and I said our goodbyes.


 While I don’t think there is anything wrong with eating hummus in moderation if you tolerate it well, chickpeas are a legume, and if you’re on AIP or working on healing your gut, it’s best to steer clear of legumes until your gut has healed. Why? Because legumes contain phytic acid, which can block the absorption of nutrients and inhibit your digestive enzymes from properly digesting food. Not fun! 

This hummus, however, is 100% legume free, AIP-friendly, and a tasty alternative to traditional hummus.

Traditional hummus is famous for its high protein content, so I knew I needed to create a legume-free version that could rival it in the protein department. This hummus is made with chicken. (Yes chicken!) So it is naturally loaded with protein!

Pureed meat might sound like a strange concept, but it can actually be much easier to digest for those with compromised digestive systems. It’s easier for the body to break down than large pieces of meat, allowing for better absorption of nutrients like B vitamins and selenium. If you have trouble digesting meat, I highly encourage you to give this recipe a try. 

And best of all, it’s super simple to make!  I like to use the meat from a whole chicken that I have cooked in my instant pot, while using the bones to make bone broth – giving me two super easy, gut-healing recipes without the hours in the kitchen.


Serve this hummus with veggie slices such as carrots, cucumber, jicama, or even plantain chips, for a complete, and balanced snack. 


Legume-Free Hummus (AIP, Paleo, Whole30, GAPS)

  • Author: Molly



2 c cooked and shredded chicken

1/2 c olive oil

3 Tbs lemon juice

3 garlic cloves, chopped

1/2 tsp cumin, (omit for AIP)

2-3 Tbs water, optional


1. Add the chicken, olive oil, lemon juice, garlic, and cumin to a food processor. Pulse to combine.


2. Blend the hummus mixture on high for 1-2 minutes, until completely smooth. Scraping down the sides occasionally. 


3. If the hummus is too thick, add 2-3 Tbs of water, and blend until smooth. 


4. Once the hummus is smooth and combined, store in an airtight container in the refrigerator for up to 1 week. 

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