Here’s a high-protein, nutrient-dense snack for Hummus with Carrot and Celery Sticks
a muscle-friendly combo packed with plant-based protein, fiber, and vitamins to fuel workouts, curb cravings, and support recovery!
Ingredients
For the Hummus:
- 1 can (15 oz) chickpeas (drained, liquid reserved)
- 2 tbsp tahini (sesame seed paste)
- 2 tbsp lemon juice (freshly squeezed)
- 1 garlic clove (minced)
- 1/4 tsp cumin
- 1/4 tsp smoked paprika
- 2-3 tbsp olive oil (or aquafaba for lower fat)
- Salt and pepper (to taste)
- Optional boosts:
- 1/4 cup Greek yogurt (extra protein)
- 1 roasted red pepper (for flavor)
- 1 scoop unflavored protein powder
For the Veggies:
- 2 cups carrot sticks
- 2 cups celery sticks
- Optional dips:
- Sprinkle of everything bagel seasoning
- Chili flakes or hot sauce
Instructions
1. Make the Hummus:
- Blend chickpeas, tahini, lemon juice, garlic, cumin, smoked paprika, and olive oil in a food processor until smooth. Add reserved chickpea liquid (aquafaba) or water to adjust consistency.
- Season with salt and pepper. For extra protein, blend in Greek yogurt or protein powder.
2. Prep the Veggies:
- Wash and cut carrots and celery into sticks.
3. Serve:
- Divide hummus into bowls and sprinkle with paprika or everything seasoning. Serve with carrot and celery sticks on the side.
Macros (Per Serving – Hummus + Veggies)
- Calories: ~250-300 kcal
- Protein: ~10-12g (chickpeas + tahini)
- Carbs: ~30g (chickpeas + veggies)
- Fats: ~12-15g (tahini + olive oil)
- Fiber: ~10g (chickpeas + veggies)
Why This Snack is Great for Bodybuilders
- Plant-Based Protein: Chickpeas and tahini provide amino acids for muscle repair.
- Fiber & Digestion: Carrots and celery support gut health and keep you full.
- Healthy Fats: Olive oil and tahini offer omega-3s and anti-inflammatory benefits.
- Low-Calorie Volume: Crunchy veggies add bulk without excess calories.
- Versatile: Use hummus as a dip, sandwich spread, or post-workout fuel.
Pro Tips
- Boost Protein: Add 1/4 cup Greek yogurt or 1 scoop unflavored protein powder to the hummus.
- Lower Carbs: Swap carrots/celery for cucumber slices or bell peppers.
- Meal Prep: Make a big batch of hummus and store in the fridge for 5-7 days.
- Flavor Hacks: Blend in roasted garlic, sun-dried tomatoes, or fresh herbs (cilantro, parsley).
- Vegan/GF: Ensure tahini and protein powder are certified vegan/gluten-free.
Dip, crunch, and fuel your gains with this simple, muscle-loving snack! 🥕🥣💪