Home ยป Love Your Heart: Buffalo Wing Hummus

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

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!


Be well,

Share With Your Friends!


  1. Reen
    February 15, 2012 / 6:54 am

    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
    February 15, 2012 / 7:00 am

    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!

  3. Erika - The Teenage Taste
    February 15, 2012 / 7:10 am

    I love anything and everything buffalo wing-flavored! I made a buffalo wing-flavored bean dip a few times and loved it!

  4. Kate
    February 15, 2012 / 7:14 am

    Personally I love buffalo wing anything – so this is definitely high on my list!

  5. Ricki
    February 15, 2012 / 7:48 am

    Intriguing ingredient list!! Can you believe I’ve never tried buffalo wings? But this hummus sounds good! ๐Ÿ™‚

    • Nicole, RD
      February 15, 2012 / 2:17 pm

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

  6. Gina (The Candid RD)
    February 15, 2012 / 7:54 am

    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…..

    • Nicole, RD
      February 15, 2012 / 2:17 pm

      I do, I know! Probably since the flowers last so much longer ๐Ÿ˜‰

  7. Joanne
    February 15, 2012 / 8:38 am

    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.

  8. Andrea
    February 15, 2012 / 8:39 am

    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! ๐Ÿ™‚

  9. Amy B @ Second City Randomness
    February 15, 2012 / 9:00 am

    That would be fantastic on a sandwich…

    And you’re right about hummus- I love the stuff, but haven’t bought it in a while because it’s so calorie dense. ๐Ÿ™

  10. Grace@ FoodFitnessFreshair
    February 15, 2012 / 9:31 am

    Heck yeah! A hummus variation I have yet to make. This sounds sooo good.

  11. Michelle
    February 15, 2012 / 10:03 am

    Yum, maybe I can get my hummus hating husband to try this! Where to you usually find tahini in the grocery store?

    • Nicole, RD
      February 15, 2012 / 2:16 pm

      Michelle: It’s usually in the nut butter aisle or the health foods section.

      • Michelle
        February 22, 2012 / 6:40 am

        Ok, thanks!

  12. Kristen (swanky dietitian)
    February 15, 2012 / 10:37 am

    YUM! This looks amazing!
    Kids I see always do this. They say they don’t like it, even though they have never tried it. Maybe one day you can get your dad to go for hummus or sushi. Fingers crossed. ๐Ÿ™‚

  13. The Mrs @ Success Along the Weigh
    February 15, 2012 / 10:52 am

    I am SOOO making this! And basically 100 cals for 1/4 cup…yes please!

  14. Samantha Angela
    February 15, 2012 / 11:24 am

    I usually add a bit of water to my hummus to get it the right consistency. Also, it helps to use dried chickpeas and boil the shit of them until they’re almost mushy.

    • Nicole, RD
      February 15, 2012 / 2:16 pm

      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.

  15. Heidi @ Food Doodles
    February 15, 2012 / 1:21 pm

    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!

  16. Janice
    February 15, 2012 / 1:44 pm

    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.

    • Nicole, RD
      February 15, 2012 / 2:15 pm

      Thanks, maaaaaaaaa. Win over that Papa Bear with my Buffalo Wing Hummus!

  17. Michele
    February 15, 2012 / 4:26 pm

    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.

  18. Lauren @ Healthy Food For Living
    February 15, 2012 / 4:42 pm

    My husband has gotten me on a total buffalo sauce kick, and I know we would both absolutely love this hummus!

  19. Elaine
    February 15, 2012 / 8:34 pm

    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!

  20. Jessica
    February 16, 2012 / 12:16 am

    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. ๐Ÿ™‚

  21. Melinda
    February 16, 2012 / 2:11 am

    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!

  22. Kevin (Closet Cooking)
    February 16, 2012 / 6:36 am

    I am really liking the sound of a healthy buffalo wing dip!

  23. Shannon
    February 16, 2012 / 10:07 am

    this is pretty genius. i don’t like wings, but i love the flavor, so i’ll definitely keep this in mind for my next batch of hummus ๐Ÿ™‚

  24. Jessica McKnight
    February 16, 2012 / 3:35 pm

    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
      February 16, 2012 / 7:36 pm

      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 ๐Ÿ™‚

  25. Darlene
    February 16, 2012 / 8:34 pm

    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.

    • Nicole, RD
      February 16, 2012 / 8:34 pm

      Darlene: I feel confident you will enjoy it ๐Ÿ™‚ Let me know!

  26. Darlene
    February 16, 2012 / 10:00 pm

    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!

    • Nicole, RD
      February 17, 2012 / 7:05 am

      I’m glad you enjoyed it! ๐Ÿ™‚ Thanks for your feedback!

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  28. Stephanie
    February 28, 2012 / 6:21 pm

    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
      February 29, 2012 / 3:43 pm

      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 ๐Ÿ˜‰ Thanks for the sweet comment – appreciate it!

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  31. CJ
    March 8, 2012 / 12:13 am

    This is awesome! I substituted some other hot sauce instead of the Cayenne (Tabasco and Tapatio). Very happy ๐Ÿ™‚

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