Since this week’s challenge on the FITera community site is to focus on natural carbs and limit/avoid processed ones, I thought I’d come up with this delicious Spicy Hummus Dip recipe for both your fruits and vegetables.

It offers the perfect combination of healthy fat (olive oil), high-quality protein (cottage cheese and Greek yogurt), and natural starchy carbs (grabanzo beans)!

Servings: 12 Prep Time: 5 minutes Serving Size: 1/4 cup Cook Time: None


  • 1 (15-ounce) can garbanzo beans (AKA chick peas), drained and rinsed

  • 1 medium garlic clove, peeled and smashed

  • Juice of 1 medium lemon

  • 1/4 cup cottage cheese

  • 1/4 cup Greek yogurt

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon hot sauce

  • 1 tomato, diced

  • 1/2 onion, diced

Nutrition Profile

Calories: 65

Fat: 3g Protein: 5g Carbs: 7g Fiber: 3g Sugar: 0g

Cholesterol: 90mg Sodium: 120mg


If you don't like cottage cheese, you can use double the amount of Greek yogurt - and vice versa.


  1. Put all ingredients in a food processor until well-mixed.

  2. Pat yourself on the back for making a delicious dip that’s low in unhealthy fat, sugar, and calories and high in protein, fiber, and “good” fat!