This chocolate hummus recipe is a triple-threat in the good snacks for kids competition: nutrient-dense, as delicious dessert, and so quick to make!
Raise your hand if you’re going through food like CRAZY right now with kids at home and running around outside so much! Man, oh man. My three little men sure can eat! And as much as they would be happy to eat Goldfish crackers and popsicles all day, I occasionally like to expand their culinary horizons.
Really, my challenge has been to find food that they like and that will keep them full for more than 20 minutes. I don’t like to be handing out snacks all day, but I also recognize that my growing boys really do burn a TON of calories that need to be replaced frequently.
In my search for filling, protein-rich snacks, I came across the idea of chocolate hummus.
I love regular hummus, but the rest of my family has never really gotten on board with it, so I didn’t know how they would react to a chocolate version. In fact, I didn’t even tell them that it was hummus the first time I made it. I just told them I made a new chocolate dip that I wanted them to let them try.
I’m happy to report that my sneaky chocolate hummus experiment was a success!
All three kids happily dug into it, dipping berries and pretzels over and over again. By the end, my second child was eating it with a spoon!
Why hummus is such a great snack:
First, it’s so quick and easy to make. With just a handful of ingredients thrown in a blender, you can make it in five minutes or less any time the kiddos are hungry.
Second, hummus is incredibly nutritious. Beans are a great source of fiber and protein, so they keep you full longer and promote digestive health. If you’re worried about the…ahem…less than pleasant side-effects of beans, read the tips below for how to avoid those problems.
Third, leftovers can be frozen, so you don’t have to worry about waste. Or, you can make a big batch and freeze it in small portions, so you can bring it out just one snack’s worth whenever you want.
Important tips for making hummus:
There are two keys to making really good chocolate hummus:
- Make sure to rinse the beans really well. Use warm water (room temperature ingredients blend together better) and give the beans a few minutes to soak in the water before draining and rinsing thoroughly. This helps eliminate the gas-causing carbohydrates that make people toot. Just sayin’. If you want to use dry beans, here’s how to soak and cook dry beans.
- Use a HIGH powered blender or food processor. I LOVE my Vitamix, which I gifted myself for my birthday a couple of years ago. Expensive, but that machine is a beast! Note: make sure you add the wet ingredients to the blender first. This helps the blender incorporate the ingredients better and get everything nice and dreamy creamy.
What to dip in chocolate hummus:
There are so many options! Think of the foods you would dip in chocolate fondue:
- pear slices
- green apple slices
- pineapple chunks
- graham crackers
- animal crackers
My kids’ favorites were strawberries, pretzels, and apples.
Ready to make hummus now? Read on for the recipe!
- 1 can of garbanzo beans, strained and rinsed well (or equivalent cooked from scratch)
- 4 Tablespoons maple syrup or honey
- 3 Tbsp creamy peanut butter
- 1 teaspoon vanilla extract
- 1/4 tsp salt
- 1/3 cup unsweetened baking cocoa
- 2 Tbsp water (if needed to achieve creamy texture)
- Add all ingredients (except water) to blender or food processor and blend until smooth. Start on a low speed and increase until mixture is uniform and creamy (about a minute).
- If needed, scrape down the sides and blend again briefly.
- If the mixture seems too thick or crumbly, add additional water, one Tablespoon at a time, until desired consistency is reached.
- Transfer to a bowl and serve immediately with your choice of dippers, or cover tightly and refrigerate/freeze for later.
Make sure to rinse the beans really well. Use warm water (room temperature ingredients blend together better) and give the beans a few minutes to soak in the water before draining and rinsing thoroughly.
This dip can be frozen for up to 3 months. Just divide into small portions and place in a freezer-safe, airtight container. Thaw in the fridge for 24 hours before you want to use it.
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Can you use beans other than chickpeas for chocolate hummus?
Yes! You can use black beans or great northern beans, too. The cocoa will hide the color of the darker beans anyway. Use what you have on hand…just be sure to rinse them thoroughly!
Are you a hummus fan or not? Tell me in the comments!
Want more great snacks for kids? Try these favorites: