This easy Carrot Hummus recipe, which packs in a cup of fresh carrots, is an easy homemade toddler lunch or snack. It’s flavorful, easy to make, and pairs well with bread or crackers.

Carrot hummus in bowl with sides for dipping.

Carrot Hummus

Hummus is one of those perfect baby and toddler foods—it’s soft, versatile, and lasts for a while in the fridge. It’s an excellent source of vegetarian protein and can be mixed up in just a few minutes. This version includes softened carrots to add nutrients and flavor and is a favorite carrot recipe.

This is one of my favorite toddler lunch ideas, whether to serve at home (and eat myself!) or to pack for daycare. And it’s a nice way to offer carrots to kids of all ages.

Ingredients

Here’s a look at the ingredients you’ll need to make this recipe so you know what to have on hand.

Ingredients for carrot hummus on countertop.
  • Carrot: I use freshly grated carrot in this recipe since I find that it blends into the hummus mixture easily. In a pinch, you can use store bought grated or shredded carrots.
  • Chickpeas: Chickpeas, also called garbanzo beans, are a classic ingredient in hummus. I use canned beans here for ease, but you can use 2 cups of cooked dry beans, too.
  • Tahini: Tahini is a paste made from sesame seeds that gives the classic flavor in hummus. If you don’t have any or there’s a nut allergy, you can use plain Greek or regular yogurt.
  • Lemon: Fresh lemon adds brightness to the hummus that is delicious.
  • Cumin and salt: A little of each of these adds pleasant flavor to the hummus.

Step-by-Step Instructions

Here’s a look at the basic steps of this recipe so you know what to expect. Scroll to the bottom of the post for the full recipe.

  1. Grate a carrot and soak in hot water to soften. Drain and pat dry. This softens the carrots and helps allow them to blend into the hummus mixture more easily. Rinse and drain a can of chickpeas.
  2. Add the ingredients to a food processor.
  3. Blend smooth.
  4. Taste and adjust the salt as needed.

You can also make this in a blender if you don’t have a food processor.

carrot-hummus-with-raspberries

Frequently Asked Questions

Is hummus good for toddlers?

Hummus is a healthy toddler food that’s a nice vegetarian protein to have in the mix.  This easy hummus recipe has added Vitamin A from the carrots, as well as extra fiber. And a nice mellow flavor since the carrots balance the flavor of tahini and lemon

Is it safe for babies and toddlers to eat hummus?

If you’re concerned about allergies to the ingredients in hummus—sesame in tahini and chickpeas are not super common allergens, but some kids are allergic to them—check in with your doctor.

You can also make this hummus with white beans and Greek yogurt instead of the chickpeas and tahini. See the variations at the bottom of the recipe for details.

Which beans are best for hummus?

You can use dried beans that you’ve cooked or canned beans for this easy hummus recipe. As long as you cook dried beans thoroughly, there isn’t much difference in the texture. Canned beans are of course more convenient if you decide to make hummus without much advance planning!

Which carrots are best in this recipe?

You can grate a whole carrot or start with store-bought grated or shredded carrots.

diced-carrot-hummus-toast-on-plate

How to Store

This easy hummus recipe for toddlers (and everyone else!) can be made up to 5 days ahead and stored in the fridge. Just be sure to store it in an airtight container. Stir it before serving as sometimes a little liquid separates.

Best Tips for Success

  • We like it for lunch on toast or bread or as a dip for whole grain crackers or veggies. It’s also a nice spread for a turkey sandwich and you can thin it with lemon juice to make a salad dressing for an older kiddo or an adult.
  • Freshly grated carrots and store bought shredded carrots are both fine to use here.
  • Season to taste with salt to your liking. (Omit salt if making for a baby.)
  • Use plain Greek or regular yogurt instead of tahini if desired.
  • Use white beans instead of chickpeas if desired.
  • Add as much water as needed to make a smooth texture that blends up easily.

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Carrot hummus in bowl with sides for dipping.

Easy Carrot Hummus

Taste the hummus and adjust for salt as needed. You may need more depending on whether or not you started with canned beans, and sometimes after the hummus sits in the fridge, it needs another sprinkle of salt. 
5 from 5 votes
Prep Time 10 minutes
Total Time 10 minutes
Cuisine Middle Eastern
Course Dip
Calories 713kcal
Servings 6 about 2.5 cups

Ingredients

  • 1 cup grated or shredded carrot
  • 1 14.5 ounce can chickpeas drained and rinsed
  • 3 tablespoons tahini
  • Juice of ½ lemon
  • 1 teaspoon cumin
  • 1/4 teaspoon salt
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Instructions

  • Add the carrot to a bowl. Bring a pot or kettle of water to a boil, pour over carrot, and let sit for about 5 minutes to soften. Drain well, reserving about ⅓ cup of the liquid.
  • Add all ingredients except the water to the bowl of a food processor. Process, adding a little reserved water a time to help create a smooth consistency. You may need to stop and scrape down the sides of the bowl once or twice.
  • Serve immediately or store in the fridge in an airtight container for up to 5 days.

Notes

  • We like this on toast or bread or as a dip for whole grain crackers or veggies. It’s also a nice spread for a turkey sandwich and you can thin it with lemon juice to make a salad dressing for an older kiddo or an adult.
  • Freshly grated carrots and store bought shredded carrots are both fine to use here.
  • You can use beans you’ve cooked from dry if you prefer.
  • Season to taste with salt to your liking and omit salt if serving to a baby.
  • Nut-free: Use plain Greek yogurt instead of tahini if desired.
  • Use white beans instead of chickpeas if desired.
  • Add as much water as needed to make a smooth texture that blends up easily.

Nutrition

Calories: 713kcal, Carbohydrates: 82g, Protein: 31g, Fat: 33g, Saturated Fat: 4g, Polyunsaturated Fat: 15g, Monounsaturated Fat: 11g, Sodium: 1910mg, Potassium: 1285mg, Fiber: 25g, Sugar: 6g, Vitamin A: 21505IU, Vitamin C: 10mg, Calcium: 278mg, Iron: 9mg
Tried this recipe?Rate in the comments and tag @yummytoddlerfood on IG!

This post was first published April 2018.

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Comments

  1. 5 stars
    Hi Amy! I love this humus. Could you use this as the veggie puree in your veggie grilled cheese sandwich recipe? Thanks!

  2. 5 stars
    Made this today since I was already using my food processor to grate carrots for the ABC muffins (also amazing). Simple and delicious. My toddler and I had some for lunch on toast.

  3. I made this for my FUSSY 10 month old as she doesnt eat carrots by itself and she loves it. The only way to get any carrots in her. Can this be frozen? Cheers

    1. I haven’t tried freezing it and it’s possible the texture may change a bit but you could certainly try it!