Pumpkin Hummus with Roasted Garlic

Pumpkin Hummus with Roasted Garlic

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Do you like hummus? And pumpkin? Have you ever had a pumpkin hummus?

This savory pumpkin hummus with roasted garlic is a much more mild version of traditional hummus. I swapped out tahini with pepitas and added a few more seasonings to really bring out the pumpkin. The end result makes a mellow hummus that is creamy, earthy, and savory with just a hint of pumpkin and garlic. This pumpkin hummus recipe is completely zero waste, nut-free, and vegan. It pairs wonderfully with many kinds of chips and dipping vegetables like carrots, broccoli, celery, and tomatoes. And, of course, it goes great with pita bread.

If you are even the least bit curious about this, please read on. I promised you won’t be disappointed.

The Story Behind the Hummus

I have a confession to make: I’m not the biggest fan of hummus. Now don’t get me wrong here, I do like hummus but in very small amounts. I just get tired of the taste quickly. The store-bought stuff is usually too sour with the lemon and the batches I make at home were usually too big that I never got through it all in time before it went bad.

So I started making it exclusively for pot-lucks and parties. I could enjoy a little at home and give the rest away that night. Then I could have my hummus and eat it too- so to speak.

I have always wanted to be a hummus addict. The dish is so good for you. It’s completely vegan, gluten, and dairy free. It is packed with nutrients and plant-based proteins. The vitamins and minerals in hummus include iron, folate, phosphorus and B vitamins as well as manganese, copper, and magnesium. It also contains virgin olive oil which helps combat inflammation and heart disease. And hummus is a good source of fiber which may promote weight loss. Really, there are so many reasons to love the stuff.

So when I was coming up with this recipe, I kept a few things in mind. First, we needed to tone down the sharp flavors in hummus. So I started with immediately reducing the suggested amount of lemon since that seemed the most obvious one. I didn’t picture a lemony tasting pumpkin hummus.

Second, I roasted the garlic instead of using it raw. Roasted garlic is much more mellow in flavor and slightly sweet so I thought it would be perfect with the pumpkin. If you’ve not roasted garlic before, it’s really easy. I’ll show you how to do that later on.

Third, I substituted out the tahini with pepitas. I know some die-hard traditional hummus fans might boo at me for that but I just thought it makes sense. Pepitas are pumpkin seeds after all, and might even bring out the pumpkin flavor in the finished hummus. I think it did exactly that!

Tips for Roasting Garlic and Making the Pumpkin Hummus

Keep your garlic cloves in their skins for roasting.
This is what the garlic should look like at the end.
  • This recipe calls for roasted garlic. When roasting garlic, you can either use a cast-iron skillet on a medium heat or the broiler setting in the oven depending on your preference. Keep the skins on the clove pieces and lay them on the baking sheet or skillet. Roast cloves until they are brown which takes anywhere between 5-8 minutes depending on which method you use. If you use the stovetop, turn them to evenly brown on all sides. That’s it!
  • I highly suggest using homemade pumpkin puree in this recipe. This will eliminate waste which is good for the planet. Also, it tastes so much better than the canned stuff and it isn’t difficult to make. Just look for the smaller pumpkin labeled “pie” or “sugar” pumpkin. Roast that baby in the oven for about an hour until it is easily pierced with a fork. And you’re done! If you’ve never made homemade pumpkin puree, this post might be helpful. That being said, if you cannot get any pumpkins near you or just don’t have the time, canned pumpkin will be suitable. Just make sure it isn’t pie filling.
  • Also, the same thing can be said for cooking chickpeas at home too. This is another great way to reduce your waste and they taste better as well. Cooking up your own chickpeas at home is really easy but it does take a little planning and preparation ahead of time. I prefer to use a pressure cooker like my Instant Pot (affiliate link). Use 3/4 cup dried beans to make 1 1/2 cups cooked. Soak the beans overnight and it only takes 6 minutes to cook. However, there are many ways to cook dried chickpeas. If you opt for the canned chickpeas, drain and wash them in cold water before putting them in the blender or food processor.
  • Did you save that cooking water? Either cooking water or filtered water will work. If you made your own cooked chickpeas, I highly recommend using the cooking water (or you can save it for aquafaba!). However, canned chickpeas typically have additional sodium so I would recommend that you use filtered water. If you choose to use the can water, just reduce the amount of salt you add.
  • For the hummus I found that 3/4 cup of water is a good starting point but depending on how dry the beans are will vary the total amount of liquid you will need to use. So I would say start with a 1/4 of water. If any additional water is needed, add it a tablespoon at a time to reach the desired thickness. I found about 1/2 cup was enough for the hummus in the picture to your right but you might need more or less.
  • My original recipe used mace instead of nutmeg. I decided to swap it out for nutmeg because many of my readers did not know or have access to mace. If you would prefer to use mace, try 1/4 tsp. first and add more if desired.
  • You can use either a blender or food processor to make hummus. I have used both. Personally, I prefer to use a blender but it needs to be a high-performance blender like my Vitamix 5200 (affiliate link) or a Blendtec blender (affiliate link). I highly recommend getting a high-performance blender like one of these! For more info I wrote an in-depth review about my Vitamix that you might find useful.

Now onto the fun part!

Like zero/low waste vegan snacks? So do I! You might want to check out my cheesy kale chips, vegan queso, strawberry and rhubarb fruit rolls, chai milkshake, peanut butter and jelly smoothie, and the pumpkin-less pumpkin pie smoothie.

If you give this recipe a try, I’d love to see your awesome creation! Leave a comment, rate it, and don’t forget to hashtag a photo on Instagram #sustainablesauceresses!

Or if you have any questions or feedback, you are always welcome to leave me a comment below. I’d really love to hear from you!

Pumpkin Hummus with Roasted Garlic

Prep Time20 mins
Course: Appetizer, Main Course, Snack
Cuisine: American, Mediterranean, Vegan
Keyword: pumpkin hummus, pumpkin hummus recipe, savory pumpkin hummus
Servings: 8 1/2-cup
Author: Tina


  • Blender or Food Processor
  • Baking tray
  • Spatula
  • Measuring Cups and Spoons


  • cups chickpeas, cooked and drained
  • 1 cup pumpkin puree
  • 3/4 cup cooking water or filtered water
  • 3-4 cloves garlic
  • 1/4 cup pepitas (hulled pumpkin seeds)
  • 1/4 cup extra virgin olive oil
  • 1/4 cup lemon juice
  • 1 tsp. cumin, ground
  • 1 tsp. pink himalayan or sea salt or to taste
  • 1/2 tsp. cinnamon, ground
  • 1/2 tsp. nutmeg, ground
  • 1/2 tsp. black pepper ground


  • Cook chickpeas using one of the methods mention above. Let them cool before use and save some cooking liquid for the hummus.
  • Preheat oven on broiler setting 500F or 260C
  • Move oven rack to the highest notch in the oven. You want it close to the heating element.
  • Place garlic cloves still in their skins on the baking tray.
  • Roast garlic for 5-7 minutes or until outer skins are brown and starting to char. Let cool to touch.
  • Place everything except the water in the blender or food processor.
  • Turn on the lowest setting.
  • Add about ¼ cup of the water first. If more is needed add it 1-2 tablespoons at a time until you reach the desired consistency. Use more water if needed.
  • Serve immediately if desired. Store in a covered container in the fridge for up to one week.


3/4 dried chickpeas = 1 ½ cooked chickpeas

Did you give this recipe a try?

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Happy Blending!

14 thoughts on “Pumpkin Hummus with Roasted Garlic”

  • Hi and thanks for the tasty looking recipe on your site. Just in time for left over pumpkins after Halloween. Can’t say I’m that fond of pumpkins but I do like the look of this Hummus. Your visuals are beautiful and really make your text stand out, thanks for sharing this with your site viewers.kenny

    • Hi Kenny! Thanks for visiting and taking the time to talk with me.

      I hope you give this hummus a try. Let me know if you have any questions regarding the recipe. Likewise, I would love to hear back from you on how it came out. Thanks again!

      Take care! Tina

  • I love hummus, I have it quite frequently. But this version of hummus I’ve never heard or seen before. But since my family likes pumpkin pie, maybe they will like pumpkin hummus as well. My children do not like chick pea hummus, so will give your recipe a try.

    What made you to try making hummus this way?

    • Hi Randa!

      I used to work a few restaurants when I lived in Austin. If you aren’t familiar with Austin, it is a huge foodie town so I got a large amount of exposure to all sorts of foods and combinations I wouldn’t have thought of on my own. One of those was a hummus sampler. It had a standard hummus, of course, but also a jalapeno, sun-dried tomato, and a herbal one. The jalapeno one was my favorite but they were all really good. It inspired me to try other ideas and with how much pumpkin there is around Portland, OR., I just had to give it a try.

      I really hope you try it out. I think this might have beaten out the jalapeno hummus for now and I really liked that hummus. If any questions come up, please get in touch. I’m always here to help! Likewise, I would love to hear back on how it worked for you. Thanks again!

      Take care, Tina

  • I absolutely have to try this.  I love the sound of pumpkin and garlic.  Then when you turn it into home made hummus, I dont know how you could go wrong.  I love hummus but agree the store bought ones could be a bit bitter or a bit strong.  I would like to know if you prefer bread or crackers with your hummus.  Thank you for taking the time to write this.

    • Hi Dale! Thanks for visiting and taking the time to chat with me!

      I really love this hummus with pita chips but I made a hummus wrap a few days ago and it was fantastic! So it tastes great on both bread and chips. If you are looking for a healthier alternative to breads and chips, broccoli, cauliflower, and other dipping veggies work very well too!

      I really hope you try this recipe. If you have any questions, please get in touch with me. I’m always here. Likewise, I would love to get your feedback and rating on how this recipe worked for you if you have the time. Thanks so much!

      Take care, Tina

  • Sounds lovely. We can still get fresh pumpkins in the UK so that means real flavour.

    I would never have thought of adding pumpkin to Hummus. I absolutely love hummus and have used it for years with Falafels and on rye bread with cold meats and salad.

    Most people do put too much lemon in and it can drown the flavour.

    Tahini is a powerful taste and I have used roasted sesame seed oil in the past as a milder alternative.

    Years ago I found a shop in Denmark that sold hummus flour – cooked. It was blended with sesame and you could make hummus with just water and add your own garlic and lemon juice to flavour.

    It is difficult to find in shops here though.

    Pumpkin Hummus, here we come.

    • Hi HappyB! Thanks so much for visiting and taking the time to talk with me!

      That’s awesome pumpkins are still going strong in the UK. In Texas, the season lasts maybe a few weeks at most. It’s kind of sad. Now I live in the Pacific NW and pumpkins are still everywhere!

      That’s crazy you can get dried hummus! It makes sense but I don’t imagine it is anywhere near as good as making the stuff from scratch though. Probably in a way very similar to instant mashed potatoes. At least that is what it reminds me of.

      I do hope you give a go! Let me know if you have any questions. Please post a picture! I would love to see how it works out for you. Also, if you do give it a try, I would appreciate any feedback and ratings.

      Take care, Tina

  • Hi Tina,

    I never heard of pumpkin hummus, so this is something I will have to try. Like you I enjoy making things at home because the taste is just so much better. I never actually looked for the dried chick peas, are they located in the same place as those navy and pinto beans at the store? I have used the canned chick peas also, so i could make do with them. I love garlic, even raw and minced for buttered garlic bread! Yum.

    I do think that the raw minced garlic in this recipe would be too overpowering, but you never know, I may get in the mood to try it? I am curious about the pepitas? I have never heard of them before. Where do you find them? Thanks Tina, for this great recipe! I can’t wait to try it!


    • Hi Chas! Thanks so much for visiting and taking the time to chat with me!

      You got it! Dried chickpeas are usually found in the same area with the other dried beans and legumes. and you treat it the exact same way too. Let them soak overnight and boil them for about 2 hours or less. Don’t add salt as that can make them tough.

      As far as pepitas, those are pumpkin seeds without the shells. I usually find them raw or dry roasted in the bulk section of my local grocery stores. You can find them on Amazon as well. Either raw or roasted ones will work but the roasted ones are what I used for this recipe.

      I really hope you try this recipe! If you have any questions that come up, please don’t hesitate to contact me. Also, send me a photo or some feedback on what you think. I look forward to hearing from you!

      Take care, Tina

  • 5 stars
    Wow, now this recipe so many good things combined into a single bit on one of my favorite dippers – the pita chip. Not only are you adding amazing roasted garlic, YUM, but the pepitas are a great addition to the texture. Great thinking, seriously. The pumpkin with the cinnamon is a great addition. Keep up the creative recipes. I so love these pumpkin recipes. I didn’t have mace, but I used just a dash of nutmeg as a substitute. All seem good. But the garlic and pumpkin were the highlights. Thanks!

    • Hi JB and thank you!

      I’m really glad it worked out so well for you! I was thinking the same thing you were, how to combine so many good things into one healthy snack. I really liked the cinnamon in it as well but I definitely wanted to keep it on the lighter side because cinnamon can get overpowering quickly. Nutmeg and mace substitute each other in any recipe so you made the right call. I’m so happy you enjoyed it!

      Thanks again JB! I always appreciate hearing from you!

      Take care, Tina

  • Hi Tina

    The way you describe it is so mouthwatering and I just have to try it. I’m a garlic fan and every recipe with garlic is worth trying.

    To be honest I never tasted pumpkin hummus before and with your detailed recipe I can now try it out and taste it for the first time. Wow! I can’t wait and it look so delicious in your pictures. Would you only recommend your recipe or would you also suggest trying the original one?

    Thanks for this one, Tina and take care!

    • Hi Nicolaas! Thanks for taking the time to visit and talk with me!

      You might think I put the cart before the horse but I don’t have a standard hummus recipe posted unfortunately. Now that you bring it up, I probably should do that very soon. 🙂 

      I’m really tempted to try roasted garlic in a regular hummus too now. I wonder if the raw garlic is one of the things that I find to be too much. You got my brain turning on it now. Thank you! I love talking with people on here, you all are so inspiring!

      Take care, Tina

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