The middle-eastern spread—made primarily out of garbanzo beans, olive oil, and tahini—is a great diet food, according to Cipullo. “It’s rich, creamy, and available in a myriad of satisfying flavors,” she explains. She suggests using one-third a cup to add to veggie sandwiches or just as a snack with a side of veggies. “When used in one-third cup portions, the hummus can qualify as both a source of vegetarian protein and monounsaturated fat.” A 2020 review of humus’ health benefits found it to be associated with improved nutrient intake, diet quality, and healthier eating habits overall.