Love Your Heart: Buffalo Wing Hummus


Are you love struck and recovering from an episode of chocolate candy-induced hyperglycemia? Hopefully not because maybe you, too, share the opinion than flowers are better than candy? Mhmm. Read right. Love, love, love flowers.

But anyways, today marks week 3 of the Love Your Heart series that Cara, Amy, Lauren, and I are hosting to help celebrate February and National Heart Month. We hope that you’ve found inspiration, tips, and of course, great recipes to help keep your heart healthy and strong.

This week we are featuring snack recipes that are packed with nutrition for your heart. Be sure to check out all the offerings:


As for me, I made a recipe I’ve been eying for quite some time…Buffalo Wing Hummus!

My father, bless his heart, gets fixated on hating certain foods without giving them a fair shot. Sushi is one of those foods. He will swear to the moon and back that he HATES sushi, but yet, he’s never tried it. Hummus is another food item on his black list. He even refers to it as “bird food”…wrinkled nose and sound effects included.

I really think he’s missing out on some really great foods…stubborn old man. Mom, please pass along my calling him out on his food idiosyncrasies for the world to read!


My personal issues with hummus are: 1) the cost and 2) the portion size. Nothing that is made almost entirely of beans should cost as much as it does…period. And as for the portion size, who really eats just 2 tablespoons of hummus? Let’s try doubling that portion size…like I did in this recipe (with the calories still in check!).

What makes this snack heart-healthy?

I love that it can be paired with something as low-calorie and high-fiber as celery. Notice that celery is usually paired with very flavorful foods (peanut butter, ranch dressing, etc.), but in this instance it’s paired with a flavor-packed food that is high in fiber and low in calories. I like to encourage snacks that are 100-200 calories and this fits the bill perfectly.

You cut out a lot of sodium by draining and rinsing canned beans, as I’ve mentioned before. The beans themselves are the powerhouse of hummus. They offer loads of soluble fiber that not only help provide satiety and thus control portion sizes and weight, but also help to lower lipid levels, reduce blood pressure, and normalize blood glucose levels.

In short, beans are a low-cost, nutrient-packed blank slate that can be made into a heart-healthy, delicious snack that is kid, husband, and maybe even father-approved, too! 😉



Buffalo Wing Hummus slightly adapted from Food Network Magazine

2 cans chickpeas, drained and rinsed
2-3 cloves garlic
1/4 cup tahini
1/4 cup fresh lemon juice
1 1/2 tsp paprika
3 Tbsp calorie-free wing sauce
2 Tbsp cayenne hot sauce
1 Tbsp distilled white vinegar
1/2 tsp Kosher salt


Put the chickpeas, garlic, tahini, lemon juice, paprika, wing sauce, hot sauce, vinegar and 1 1/2 teaspoons salt in a food processor. Puree until smooth and creamy.

Yield: 12 servings (1/4 cup each).

Nutrition Information (per serving): 99 calories; 3.4 g. fat; 0 mg. cholesterol; 231 mg. sodium; 11.8 g. carbohydrate; 4.2 g. fiber; 4.6 g. protein

Result: The perfect zing! As much as I love hummus, this really takes things to a new level. If spicy is your thing, grab a few stalks or celery and enjoy! It’s rare buffalo wing anything can be enjoyed so guilt-free!


This week’s heart-healthy giveaway is being hosted by Amy! Head on over for your chance to win a copy of Sweet Freedom by Ricki Heller or samples of The Simply Bar, a gluten-free, vegan nutrition bar.

Be well,


  1. says

    You got my complete attention with your hummus recipe. The buffalo sauce sounds delish! I LOVE hummus. I agree with your totally about the price of hummus. I make my all the time, and to save on all that sodium, I actually start with the dried beans, soak them overnight, then cook them in my pressure cooker. Perfect! Your recipe is definitely on my list next. Thanks!

  2. Bick says

    Laughing about your dad being so set against something he’s never even tried. And missing out on a food that is so much fun! Especially if you decide to sit at the sushi bar & let the chef entertain you with his creating what will be a yummy dish.
    I’m going to make this dish straight-away since I just jumped back on the WW wagon. This sounds like all kinda good. Thanks for sharing!

    • Nicole, RD says

      Ricki: You are missing out! But this is the best of both worlds…spicy wing flavor without any saturated fat and WAY less calories!

  3. says

    Wait…you like flowers better than chocolate?! No way! That’s just not right.
    I hope you enjoyed your Valentine’s Day. Maybe I should have made THIS for Nick. I still have a ton of tahini leftover….so this might have to be next on my tahini list. It’s brilliant!
    Now I’m going to go check out Cara’s Oatmeal Cookie Dip…..

  4. says

    I totally feel your hummus pain. I used to eat it ALL THE TIME until I realized how much I was spending on it. yikes.

    But I love that with this version you get all of that addictive flavor of buffalo treats…without all the fried wing calories. Fab.

  5. says

    YUM YUM YUM YUM YUM! I’m so glad I found your blog recently… you keep posting recipe after recipe that looks wonderful! It IS possible to eat well and be healthy! :)

    • Nicole, RD says

      I’m glad you said this because I shy away from dry beans because I can never get them hydrated enough that they’re not really, really grainy.

  6. says

    I have the exact same issues with hummus, although really, a 1/4C serving is too little for me too – I loooooooove it :D. Then again, even double that wouldn’t be so bad! Love your buffalo wing spin on it – I need to make some hummus!

  7. Janice says

    Love it! Love it! This is a slam dunk in all categories. When health benefits are high and calories are low, it’s a winner. When you add the heat for a burst of flavor, I’m sold. Spoken by the layman Mom. My guess is your husband (Mark) is sold also. As for you father, well, I’ll report on that at a later date.

  8. Michele says

    I love that you, and I suspect Mr. P as well, have a fancy for trying buffalo sauce in just about any form. I’m a big fan of that spicy kick too and am always looking to see what you will prepare with it next! This hummus looks really good…….and really easy – the top two things I look for in a recipe.

  9. Elaine says

    Hummus is the food that I always try and just never like very much, but this may change things. My love of all things buffalo might overcome the hummus issues!

  10. says

    I can see how this would be so good, and a great alternative to other buffalo flavored dips… Though I do have to tell you that I would rather have candy over flowers any day. :)

  11. says

    Sounds super yummy! I love hummus. My step dad’s mom makes the best hummus (she is Egyptian so it’s in her genes). I really should give this recipe a try. Yum!

  12. Jessica McKnight says

    Can you suggest a brand of calorie-free wing sauce? I have Sweet Baby Ray’s in the house right now, but I know it’s not cal-free! Thanks!

    • Nicole, RD says

      Hi Jessica! I know Frank’s is a popular brand. I have one right now called Heritage Farms – love it! But there are a lot in the condiments aisle and at least half I would say are 5 calories or less per serving (usually a teaspoon). Of course they’re loaded with sodium, but hey…can’t win’em all :)

  13. Darlene says

    I found this recipe on tastespotting. This recipe looks so good, I’m going to go out right now to get the ingredients. I just wish there were other comment here that have tried making the recipe. Anyways I will reply back and tell you what I think.

  14. Darlene says

    I Just made it. It’s good, and my boyfriend said “that’s pretty damn good”. Then he gave me a high five. I did however add a little bit of cumin, and i adjusted the spicyness and added a bit more lemon and hot sauce. I thought it would be hard to find tahini. But you mentioned in a comment it would be found in the natural food section, for other Canadians out there you can find that in your local superstore organic section. Anyways this dip is a MUST!

  15. says

    I made this for a gathering at my house today and it was a big hit! I can see this becoming a regular snack for me, it’s SO good! I feel like I’m eating something naughty, but really I’m not! I served this with both pita chips and celery, and while, of course, I preferred the pita chips (duh!), it was REALLY good on the celery too. This is definitely the my favorite hummus yet and I can’t wait to dig into the leftovers. The flavors were just awesome (I’m a big buffalo flavor fan), and definitely not too spicy. My 2yo son actually enjoyed some too! Yum! Thanks so much for sharing the recipe!

    • Nicole, RD says

      Stephanie: I’m so glad it was a hit among all! I have to say, I am very partial to this recipe, as well…even after trying dozens of others! It’s one of the few ways I love celery raw 😉 Thanks for the sweet comment – appreciate it!


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