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Instant Pot Hummus | StupidEasyPaleo.com

Super Creamy Instant Pot Hummus

Instant Pot Hummus is a new favorite in our house, and the result is so creamy, you’ll be blown away.

Instant Pot Hummus | StupidEasyPaleo.com

This hummus is made with chickpeas. “What,” you might be thinking, “I thought this was a paleo website.”

Well, remember how I’m rebranding this year? The focus is going to be a bit broader than just paleo going forward to one centered on personalized nutrition…but still gluten-free and not loaded with desserts.

Trust me…this isn’t going to become a Buzzfeed-esque food p*rn site.

Watch the Full Cooking Video

So, if it’s real, whole, nutrient-dense foods that are properly prepared, it may show up in the future.

And that’s important going forward. Figuring out which foods work best for your body matters a lot. Paying attention to how certain foods make you feel and reconnecting with your inner voice is critical.

Diets with strict yes/no food lists that promise to help you lose 10 pounds in 7 days? Fk that. (Of course, therapeutic interventions like AIP or GAPS certainly have a place, but you’re meant to transition off those eventually as well.)

Instant Pot Hummus | StupidEasyPaleo.com

Is Hummus Paleo?

You see, the point is that folks have gotten a little too carried away with arguing about what is or isn’t paleo that they haven’t asked the most important question: “What’s right for me?” More on this idea here.

All this is to say that going forward, as we undertake this massive transition from Stupid Easy Paleo to the new site, that you’re going to see some different recipes, and more articles about personalized nutrition, fitness, self-care, mindset, and more. Completion date for the switch is sometime in October (tentatively).

If you have questions about legumes, here’s a really great article. I’d encourage you to read if you’re confused. Bottom line…chickpeas may or may not work for you. That’s why nutrition is personal.

Okay, so back to this Instant Pot Hummus! If you’re like nope no way, I can’t eat chickpeas, not to worry. This recipe for Beet Hummus is one that I’m obsessed with and has no legumes. Problem solved.

Instant Pot Hummus | StupidEasyPaleo.com

How To Soak Chickpeas

You could buy pre-cooked chickpeas from the store but they tend to be a little tough. I found through my testing that soaking dried chickpeas overnight – or up to 24 hours – then blitzing them in the Instant Pot (this is the one I have) for 20 minutes made the creamiest, smoothest hummus I’ve ever had.

Cooking the chickpeas in the Instant Pot works super well because the high pressure really tenderizes the beans.

Plus, dried chickpeas are very inexpensive. Even the organic ones can be quite affordable.

Why Might You Sprout Your Chickpeas?

If you want to go the extra mile for this Instant Pot Hummus, you can sprout the chickpeas before you make them into hummus. Follow a similar process to this, except sprouting time should be around 48 hours, not 5 days like for broccoli sprouts.

Soaking and sprouting legumes helps to deactivate some of the phytic acid which binds nutrients, making them hard to absorb through your digestive system.

Can You Make Hummus in a Slow Cooker?

And if you don’t have an Instant Pot, you can totally cook these in a slow cooker. See more on alternative methods here.

I kept the flavors of this Instant Pot Hummus on the classic side: garlic for a bit of sharpness, tahini (sesame seed butter) and cumin for earthiness, and lemon for tang.

Instant Pot Hummus | StupidEasyPaleo.com

To add just an extra bit of lemon flavor, I add the zest of the lemon, too. Simply run the lemon skin across a microplane. The essential oils in the zest give it such a great lemon flavor that you can’t get from the juice alone.

What To Serve With Your Hummus

I served my Instant Pot Hummus with a bunch of crunchy veggies like radishes, cucumber, and endive. But feel free to change it up and serve with whatever veggies you like. Or maybe go a little crazy and plate it up with some gluten-free crackers or plantain chips. Do you, boo.

Instant Pot Hummus | StupidEasyPaleo.com

Instant Pot Hummus

Course: Snack
Cuisine: Gluten-Free, Instant Pot, Mediterranean
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 8
Calories: 189 kcal
Make the creamiest ever hummus! Instant Pot Hummus is really simple to make and it has a delicious lemony kick. Plus, it's gluten-free and a good source of plant-based protein.


  • 1 cup chickpeas uncooked
  • 8 cups water divided
  • 1/3 cup tahini
  • 1/4 cup extra virgin olive oil
  • 2 cloves garlic
  • Zest & juice of 1 lemon 
  • 2 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp sea salt
  • Reserved cooking liquid about 1/4 cup
  • For garnish: thinly sliced lemon, Za'atar seasoning, olive oil, raw veggies or gluten-free crackers for dipping


  1. Soak the chickpeas. Place the dried chickpeas in a medium bowl and cover with 6 cups of filtered water. Let them sit on the counter for 8 to 24 hours. I like to let them sit overnight. After the chickpeas have soaked for 8+ hours, discard the soaking water. 

  2. Cook the chickpeas. Add the soaked chickpeas to your Instant Pot along with 2 cups of filtered water. Cook on Manual (high) for 20 minutes. You can quick release the pressure or let it release naturally. Use a slotted spoon to remove the chickpeas from their cooking liquid and put them in a bowl to cool. SAVE the cooking liquid for the next step.

  3. Make the hummus. Into a food processor or blender, add 2 cups of the cooked and cooled chickpeas (save the rest for salads), tahini, olive oil, garlic, lemon zest & juice, cumin, paprika, and salt. Turn on the food processor and let it run for about 30 seconds. Scrape down the sides.

  4. Now, add some of the reserved cooking liquid to get the perfect creamy consistency. I turn on the food processor so it's running and add the cooking liquid one tablespoon at a time until it's the smooth texture I like. Usually, it takes 3 tablespoons, but sometimes it's a bit more or less.
  5. Plate the hummus in a large bowl. If you want to get fancy, float some olive oil on top and garnish with thinly sliced lemon and Za'atar seasoning.

Recipe Video

Recipe Notes

This hummus will keep for 5 to 7 days in the refrigerator in a glass lock container.

Nutrition Facts
Instant Pot Hummus
Amount Per Serving
Calories 189 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 1g5%
Sodium 298mg12%
Potassium 180mg5%
Carbohydrates 14g5%
Fiber 3g12%
Sugar 2g2%
Protein 5g10%
Vitamin A 165IU3%
Vitamin C 1.2mg1%
Calcium 40mg4%
Iron 2.1mg12%
* Percent Daily Values are based on a 2000 calorie diet.

And here’s a little bonus picture of Ellie Hopkins doing her cat thing.

Instant Pot Hummus | StupidEasyPaleo.com

Have a question about this Instant Pot Hummus? Let me know in the comments below.

Pin this Instant Pot Hummus for later!

Instant Pot Hummus | StupidEasyPaleo.com

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19 Responses

    1. Hi Lori…do you mean subbing with canned? You would need about 2 cans of chickpeas.

  1. I have a shit load of canned chick peas in my cupboard – would this work with canned?

  2. I had a feeling this was where the rebrand was going and I’m excited to see what’s to come!

    1. Thanks so much Christine!! I’m excited too…lots of things I want to write about <3

  3. Do these need to soak uncovered or covered? Counter or fridge? Trying to explain to my wife that it’s okay that they’re uncovered.

    1. Counter is fine. You don’t have to cover them. Nothing’s going to happen to them.

  4. Yummy! However, fair warning: I now have 7 cups of hummus. I hope I can freeze some!
    What are some flavor options to kick it up (not too much pepper, however)?

  5. I LOVE this recipe. I love all the flavor. Added cilantro and turmeric for fun. Instant pot is my fav new kitchen thingy. And also, hell yes to chickpeas.

    1. The 3rd step of the recipe says you’re using 2 cups of chickpeas so you’ll have about 2 cups of hummus. Therefore, if 8 servings are listed, a serving is roughly 1/4 cup. Please do note that servings and nutritional facts for recipes are rarely exact due to variations in cooking style, etc.

Steph Gaudreau

Hi, I'm Steph Gaudreau (CISSN, NASM-CPT)!

Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.


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