White Bean Buffalo Hummus

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This White Bean Buffalo Hummus is the perfect protein-packed afternoon snack or spread for any meal. Using white beans to create a creamy hummus is the secret to being able to cut back on oil in this recipe.

White Bean Buffalo Hummus

I’m pretty excited to be back into the routine of meal prepping on Sundays. Lately, I’ve been making a big batch of vegetable broth, 2 loaves of sourdough, hummus, quinoa (or other grains I have on hand), and a pan full of roasted vegetables.

And this is now the third weekend in a row I’ve made this White Bean Buffalo Hummus as my weekly hummus batch (so happy to finally have a recipe worthy of swapping out my fall and winter hummus). It’s no secret I’m a huge fan of white beans (see here and here and here) so it feels pretty natural for me to throw them into my hummus as well. The best part about swapping white beans for chickpeas in hummus is that they are so soft that you don’t even need olive oil to create a creamy consistency. I just make sure to process my hummus for at least 3 minutes (usually longer) and viola – it’s so smooth and whipped that you’ll have a hard time actually saving some for the week.

This recipe comes from Jessica Murnane’s new cookbook, One Part Plant. I’ve talked about my love for Jessica before (in the form of your amazingly inspirational podcast) and I’m going to do it again today. Her recipes in this cookbook are so refreshingly straightforward that I find myself turning to them again and again for weeknight meals and quick afternoon snacks. The Mexican Fried Rice Nachos alone have been on constant repeat in our house. The photography is gorgeous (of course – it’s done by Nicole Franzen) and Jessica’s writing makes you feel like you are catching up with a friend over a home cooked meal.

White Bean Buffalo Hummus recipe below:

White Bean Buffalo HummusWhite Bean Buffalo HummusWhite Bean Buffalo Hummus

White Bean Buffalo Hummus
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
This White Bean Buffalo Hummus is the perfect protein-packed afternoon snack or spread for any meal. Using white beans to create a creamy hummus is the secret to being able to cut back on oil.
Course: Dip
Cuisine: Vegetarian
Servings: 6 servings
Calories: 148 kcal
Author: Jessica Murnane
  • 1 15- oz can Northern or cannellini beans , drained and rinsed
  • 1/4 cup tahini
  • 3 Tbsp buffalo sauce
  • 1/2 tsp real maple syrup
  • 3 Tbsp lemon juice
  • Dash of Sea salt
  • Garnish options: sesame seeds , olive oil, more buffalo sauce, or microgreens
  1. Using a food processor fitted with an S-blade, combine all the ingredients and process until completely smooth, 3 to 5 minutes. Season with more salt, if needed.
  2. Transfer to a serving bowl, garnish with desired toppings, and serve with fresh bread or crackers. Alternatively, cover in an airtight container and place in the fridge until ready to enjoy.


White Bean Buffalo Hummus




Shelly is the creator of Vegetarian Ventures. She is also the Creative Director of Driftless Magazine and likes to wear wolf shirts, drink peppermint tea, and dance to Stevie Nicks.



  1. Reply

    Sophie | The Green Life

    March 19, 2017

    Beautiful, Shelly! I’m always looking for new hummus recipe ideas, and this one sounds fabulous! I can’t wait to get my hands on Jessica’s cookbook too! <3

  2. Reply


    March 19, 2017

    The dip looks great and I like the idea of not needing to add oil to the hummus. But what is buffalo sauce? The sauce someone might put on wings? Those always look like they are filled with chemicals and other processed stuff. Do you a good healthy brand you like? or is there something I can substitute? thanks.

    • Reply


      March 20, 2017

      It is a sauce that people put on wings. I actually just had it for the first time last month (since I don’t eat wings, obv) when I made The First Mess’ Twice Baked Potatoes with Buffalo Chickpeas (http://thefirstmess.com/2016/10/12/vegan-twice-baked-potatoes-buffalo-chickpeas-cauliflower-recipe/). My understanding is that it’s bright color is from the high volume of cayenne pepper in it and I’m pretty sure it doesn’t have anymore processed items than bbq sauce or ketchup. The sauce I used is from a small batch company but it looks like this one looks all natural and is available online for easy buying: http://www.tessemaes.com/products/hot-hot-sauce. I’d definitely check at your local co-op or natural grocery store – I think you might be surprised at all the natural brands you can find for all sorts of condiments like buffalo sauce. Hope that helps!

  3. Reply

    Sarah | Well and Full

    March 19, 2017

    This hummus is calling my name…. not just because I’m a serious buffalo fiend, but because it looks so fluffy and creamy!! Love this, Shelly! 😀

  4. Reply

    Michelle || Hummingbird High

    March 22, 2017

    I keep seeing Jessica Murnane’s new book around the interwebs — all the recipes that have been cooked from it just look absolutely beautiful and tasty. This recipe is no exception! Adding the book to my Amazon shopping cart now.

  5. Reply


    March 22, 2017

    Oh your white bean hummus is beautiful! I’ve never seen buffalo sauce for sale over here in Australia though (or heard of it, actually!) – I wonder what could be substituted? Maybe some kind of chilli sauce? x

    • Reply


      February 23, 2018

      I found Franks’s Original Hot Sauce at Woolworths in Australia recently. I don’t think Coles sells it.

  6. Reply


    March 26, 2017

    Shelly, this hummus is gorgeous! I love how you styled it with sprouts and dollops of buffalo sauce. White beans plus less oil sounds like a great light snack.

  7. Reply

    Meredith | Earth & Oven

    March 28, 2017

    Buffalo sauce fanatic over here! LOVE the idea to use white beans. Thanks for sharing this beauty of a recipe :)!