Folate Rich Roasted Beet Hummus for First Trimester (Tahini-Free!)

I’ve always loved hummus, but after learning that store-bought carries a higher risk of salmonella due to tahini, I stopped buying it altogether during pregnancy.

The craving for something creamy and savory never left, though — so I started making my own tahini-free versions at home.

This roasted beet hummus quickly became a favorite, not just for its stunning pink color but for the quiet strength it gave me on the days my body felt heavy and worn down.

Why This Roasted Beet Hummus Recipe for First Trimester Moms Works

• Folate boost. Beets provide folate, essential for healthy pregnancy development.
• Anemia prevention. Rich in iron to help support energy and blood health.
• Protein + fiber. Chickpeas keep digestion moving and energy steady.
• Nausea-friendly. Its earthy flavor is grounding and easier on queasy stomachs.
• Store-bought alternative. Tahini-free, a safer option for pregnancy.

Benefits of This Pregnancy and Postpartum-Friendly Roasted Beet Hummus For You & The Baby

Beets are one of those gentle heroes in early pregnancy: naturally high in folate, rich in iron, and grounding in flavor. Blended with chickpeas, lemon, and olive oil, they create a creamy dip that supports digestion, boosts energy, and helps with anemia prevention — all while giving you that comforting hummus fix.

It’s in the same spirit as my High Protein Homemade Hummus, and can be spread over soft bread for a quick, easy meal like my Nausea-Relief Hummus Toast.

Prep Time: 15 minutes / Cook Time: 40 minutes / Total Time: 55 minutes / Yields: 2 cups

Ingredients (This is It!)

For the roasted beets:

• 1 medium beet, peeled and chopped
• 1 teaspoon olive oil

For the hummus:

• 1 (15-ounce) can chickpeas, well rinsed and drained
• 2 tablespoons fresh lemon juice
• 1/4 cup extra-virgin olive oil
• 1 small garlic clove, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2-3 tablespoons water (for blending)

Optional garnishes:

• Whole chickpeas
• 1 tablespoon fresh cilantro, chopped
• Lime wedges

Preparation Instructions

1. Preheat oven to 400°F (200°C). Toss the chopped beet with 1 teaspoon of olive oil, wrap in foil, and roast for 35-40 minutes, or until tender when pierced with a fork. Let cool slightly.
2. Add the roasted beets, drained chickpeas, lemon juice, 1/4 cup olive oil, garlic, salt, and pepper to a high-powered blender or food processor.
3. Blend on high, scraping down the sides. Slowly add 2-3 tablespoons of water until the mixture is completely smooth and creamy.
4. Transfer the vibrant pink hummus to a serving bowl.
5. Garnish with a few whole chickpeas, a sprinkle of chopped cilantro, and serve with lime wedges.

Tips & Variations For the Best Pregnancy-Safe Roasted Beet Hummus

• Keep it plain: For extra queasy stomachs, skip the garlic for a milder flavor. 
• Add a drizzle: Olive oil, balsamic vinegar, and even a tiny bit of chili oil can add more flavor to the hummus once it's ready.
• Sprinkle with spices: Topping the hummus with 1/8-1/4 teaspoon paprika or cumin is a great way to add more flavor. I don't like to blend them into the mixture because I never know how nauseous I'll feel when I have the leftovers. 

What to Serve With This Roasted Beet Hummus

Here are my favorite ways to enjoy it: 

• With pita bread, naan, or any flatbread
• Spread on a slice of sourdough, whole-wheat bagel, or sandwich bread
• In my High Fiber Avocado Breakfast Toast, as the base spread instead of guacamole. 
• Dipped with sliced cucumbers, mini bell peppers, baby carrots, or celery. 
• Pairing it with my Hydrating Melon Cucumber Smoothie or Morning Sickness Mango Coconut Smoothie. 

How to Store This Pregnancy Tahini Free Roasted Beet Hummus

• Fridge: Refrigerate in an airtight container for up to 5 days.
• Freezer: Store in a freezer-safe container for up to 3 months. Thaw in the fridge before use.

FAQs about this Roasted Beet Hummus for Pregnancy & Postpartum

1. Is roasted beet hummus safe during pregnancy?

Yes. Beets are pregnancy-safe when cooked, and this recipe avoids tahini, lowering the risk of salmonella contamination sometimes linked to unpasteurized sesame paste.

2. What are the benefits of beets in pregnancy?

Beets are rich in folate (crucial for neural tube development), iron (to help prevent anemia), and antioxidants that support circulation and reduce inflammation.

3. Can hummus help with morning sickness?

Yes. The creamy, smooth texture makes it easy to eat when queasy, while the protein and fiber in chickpeas prevent nausea from an empty stomach.

A Note From My Chaotic Kitchen

Mama, if you’re tired, if you’re fighting nausea, if cooking feels impossible — know that this little bowl of beet hummus can be both nourishment and comfort.

Keep it simple, spoon it onto crackers, or spread it on bread without toasting if smells overwhelm you. Like slipping into a Bloom & Heal bra on a sensitive day, this is about softness, not perfection.

For more low-energy pregnancy recipes to get you through the hardest days, check out my Energizing Berry Smoothie Bowl, Banana Chocolate Yogurt Parfait, and Morning Sickness Chocolate Overnight Oats.