Content Library Recipes 10-Minute Savory Pumpkin Hummus

10-Minute Savory Pumpkin Hummus

3 cups Prep time: 10 min

Pumpkin is often used in sweet dishes this time of year, which is one of many reasons I covet this 10-Minute Savory Pumpkin Hummus recipe.

It’s complemented with garlic, cumin, cinnamon, cayenne, and thyme for an elevated take on a classic autumnal favorite. 

Pumpkin is loaded with immune-supportive vitamin A, which is essential for healthy mucous membranes—one of our first lines of defense against outside pathogens. Pairing it with tahini not only provides a classic creamy hummus texture but it’s also a great example of nutritional collaboration, as the healthy monounsaturated and polyunsaturated fats found in sesame seeds assist the absorption of vitamin A.

I hope you enjoy it!

Wishing you health and happiness,
Mark Hyman, MD

10-Minute Savory Pumpkin Hummus Easy Healthy Recipe



  • 1 ½ cups chickpeas
  • 1 ¼ cup 100% pumpkin pureé, unsweetened
  • ¼ cup tahini paste
  • 2 large garlic cloves
  • 2 tablespoons lemon juice
  • ⅓ cup filtered water
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cayenne pepper
  • ¾ teaspoon sea salt
  • 1 teaspoon fresh thyme leaves

Optional garnish

  • Drizzle extra virgin olive oil
  • Pinch cayenne pepper
  • Pepita seeds
  • Cumin seeds


Step 1 10-Minute Savory Pumpkin Hummus Healthy Recipe

Step 1

Drain and rinse the chickpeas.

Step 2 10-Minute Savory Pumpkin Hummus Healthy Recipe

Step 2

To prepare the hummus, add all of the ingredients into a high speed blender and blend until smooth. If the hummus is grainy, add a little more water, 1 teaspoon at a time, until smooth.

Step 3 10-Minute Savory Pumpkin Hummus Healthy Recipe

Step 3

Serve the hummus in a bowl with or without a drizzle of olive oil, pinch of cayenne pepper, pepita seeds, and cumin seeds (if using). Try it as a dip with seed crackers and/or sliced vegetables. Keep refrigerated in an airtight container for up to 4 days.

Nutritional Information

Nutritional analysis per serving (if serving 10): Calories: 91, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 0mg, Fiber: 3g, Protein: 4g, Carbohydrates: 11g, Sodium: 241mg, Sugars: 2g, Net Carbs: 8

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