Tahini-Free Homemade Hummus for First Trimester (High Protein!!)

When I first got pregnant, I thought store-bought hummus would be my lifesaver snack. Creamy, comforting, and spreadable on anything. But then I learned something I couldn’t ignore: tahini, as delicious as it is, carries a risk of salmonella when unpasteurized. Also, don't even get me started on whether or not the hummus was properly refrigerated at the store, etc...

Suddenly, my favorite dip felt less safe. That’s when I started making this no-tahini  homemade hummus — a version just as smooth, lemony, and comforting, but without the worry.

Why This Tahini-Free Homemade Hummus Recipe for First Trimester Moms Works

• Safe + tahini-free. Avoids potential salmonella risks from unpasteurized tahini.
• Protein boost. Chickpeas support steady energy and satiety.
• Fiber-rich. Helps ease first-trimester constipation.
• Gentle texture. Smooth, creamy consistency makes it easy to eat on nauseous days.
• Versatile comfort. Spread it on crackers or eat by the spoon when nothing else works.

Benefits of This Pregnancy and Postpartum-Friendly Tahini-Free Homemade Hummus For You & The Baby

This recipe is more than a dip. Chickpeas bring much-needed protein and fiber, two things that can feel almost impossible to get in those queasy first-trimester weeks.

A spoonful can help with the dreaded constipation, and because it’s blended into silky perfection, it goes down easy on days when even chewing feels like too much work.

Just like my High Fiber Pistachio Butter and Constipation-Relief Peanut Butter this hummus became one of those “lifesaver” foods I could eat straight from the spoon when the thought of cooking made me want to cry.

Prep Time: 10 minutes / Total Time: 10 minutes / Yields: 2 cups

Ingredients (This is It!)

For the hummus:

• 1 (15-ounce) can chickpeas, really well rinsed and drained 
• 1/4 cup extra-virgin olive oil (or any olive oil)
• 1/4 cup water
• 2 tablespoons fresh lemon juice
• 1 small garlic clove, minced
• 1/2 teaspoon salt
• Optional: a pinch of cumin

For serving:

• Whole chickpeas (optional)
• A sprinkle of red pepper flakes (optional)
• Crackers for dipping

Preparation Instructions

1. Add the drained chickpeas, olive oil, water, lemon juice, minced garlic, and salt to a high-powered blender or food processor. Add cumin if desired.
2. Blend on high for 2-3 minutes, scraping down the sides as needed. Continue blending until the hummus is completely smooth and creamy. If it seems too thick, add a tablespoon of cold water at a time until you reach the desired consistency.
3. Transfer the hummus to a serving bowl.
4. Garnish with a few whole chickpeas and a sprinkle of red pepper flakes. Serve immediately with crackers.

Tips & Variations For the Best Pregnancy-Safe No Tahini Homemade Hummus

• Keep it plain and simple: My stomach would churn at the mere thought of garlic and lemon juice in the hummus. If you're experiencing a highly sensitive stomach too, skip them. I would even skip any garnishes.
• Use homemade: In case you've got home-cooked chickpeas prepped, use them for this recipe! When my mom-in-law came over, I would always ask her to make some in the Instant Pot as part of meal prep she helped us with during the earlier months :)
• Make it a dipping party: Pita chips, sodium-free tortilla chips, and even sourdough bread are great options if you're tired of crackers. For fresh veggies, use carrot sticks, sliced bell peppers, and celery stalks. 

What to Serve With This Homemade Hummus With No Tahini

Here are my favorite ways to enjoy it: 

• Spread on a rice cracker with a sprinkle of sesame seeds or chopped pecans
• Dip with crackers, toast, or pita bread
• With carrot sticks, celery stalks, sliced bell peppers, sodium-free tortilla chips, or sourdough bread
• In sandwiches

How to Store This Pregnancy Tahini-Free Homemade 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 Tahini-Free Homemade Hummus for Pregnancy & Postpartum

1. Is it safe to eat hummus while pregnant?

Store-bought hummus can sometimes pose risks due to unpasteurized tahini or improper refrigeration. Homemade hummus without tahini is safer and can be tailored to your tolerance.

2. Why avoid tahini during pregnancy?

Unpasteurized tahini may carry a risk of salmonella or listeria. Making tahini-free hummus eliminates that concern while keeping the creamy, classic flavor.

3. What are the benefits of chickpeas during pregnancy?

Chickpeas are rich in protein, fiber, and folate — helping with digestion, constipation relief, steady energy, and supporting fetal development.

4. How can I make hummus easier on a sensitive stomach?

Skip strong flavors like garlic or lemon juice if they trigger nausea. Keep the hummus plain, smooth, and mild, so it’s easier to digest.

A Note From My Chaotic Kitchen

Mama, there will be days when your body surprises you with how little it can handle — and that’s okay. Recipes like this are here for you: gentle, safe, and nourishing without the stress.

Like slipping into a Bloom & Heal bra on a sore, sensitive day, this creamy hummus is a reminder that you deserve softness, even in your food.

For more low-smell, extremely low-energy pregnancy recipes that'll keep you going on the hardest of days, check out my Hydrating Melon Cucumber Smoothie, Bloating-Relief Pineapple Mango Smoothie, and Morning Sickness Pineapple Avocado Smoothie.