How To Make Hummus For a Picky Eater With Autism

My Journey to Creating Recipes for My Picky Eater

Getting my child to eat was no easy task.

At one point, their pediatrician became so concerned about their weight that we were referred to a hospital for evaluations.

Specialists suggested food therapy, which was a long and challenging process, but it helped us slowly break down barriers. Even now, my child is still a picky eater, but the improvements have been remarkable.

As a parent, I became laser focused on finding ways to nourish my child without adding stress. I searched for high calorie, nutrient-packed foods that avoided added sugars or unnecessary fillers.

I experimented with countless recipes until I found what worked.

Hummus was a standout for us – not only because it is healthy but also because it is versatile and easy to adjust to specific sensory needs.

Food therapy has been such a journey for me and my autistic child, and I can honestly say it has been worth every small step forward.

If you are a parent navigating mealtime battles, I want to share why I believe food therapy can make a difference for you and how it worked for us.

Why Food Therapy Changed Everything

Like so many parents, I worried constantly about my child’s nutrition. They were so selective with food – textures, smells, even the color of a dish could trigger an instant refusal.

It was not just frustrating; it was heartbreaking, especially when the pediatrician flagged concerns about their growth.

But food therapy offered us a way to tackle this in a way that felt manageable. Instead of forcing foods or turning meals into a battle, therapy focused on understanding my child’s perspective and gently encouraging exploration.

It became less about “eat this now” and more about “let’s get curious together.”

Over time, I saw my child build confidence around food, which was an incredible relief.

How It Works and Feels

For us, food therapy was not just about eating – it was about connection.

Our therapist helped us start small, like touching a new food or just having it on the plate without pressure. Slowly, this led to tasting, then actually enjoying a broader range of meals.

I learned how to model positive behavior, like showing excitement about food myself, and we celebrated every tiny win. Today, they eat hummus, fruit, and even try new textures occasionally – a world away from where we started.

If you are considering food therapy, I encourage you to give it a try.

It is not a quick fix, but it can turn mealtimes from stressful to empowering, one small bite at a time.

You can read about our journey with food therapy on my blog and also – you can click here to see a soup recipe that has also proved to be successful with my autistic picky eater!

Why Hummus Works for A Picky Eater

Hummus is a dream for picky eaters, especially those with sensory sensitivities.

It has a creamy texture which is soothing, and the flavor is neutral enough to avoid overwhelming young taste buds. You can even sneak in extra vegetables or experiment with different beans, like black beans or lentils, to mix things up.

It is also packed with nutrients – think healthy fats, protein, and fiber – which are essential for growing kids and especially for picky eaters who might not get a lot of nutrients because of how much they are restricted in what they can eat.

Plus, you can serve it in many ways: as a dip for crackers, a spread for wraps, or even on its own with a spoon!

The customization options make it an excellent choice for parents trying to expand their child’s palate without triggering food aversions.

The Emotional Side of Feeding Challenges

As a parent, it is heartbreaking to see your child refuse food and worry about their health.

I have been there, watching my child push away plate after plate. My own childhood memories did not help, either.

Once. When I was around 7 years old, I was refusing to eat my porridge and as a punishment my mother poured the entire bowl with all its content on top of my head and hair.

I had to wash my hair and take a second shower that morning leading me to become very late to school.

I never rejected food since then.

Old school parenting she calls it.

I remember being a picky eater and the harsh “old-school” parenting methods that did not make things better. I wanted to find a gentler, more positive approach for my child.

Through patience and trial and error, hummus became more than just food – it became a stepping stone for my picky eater and it was one of the first foods we tried. It showed me that introducing new foods does not have to be a battle.

It is about finding the right entry points and respecting your picky eaters needs while gently encouraging them to try something new.

How to Start with Hummus

If you are considering hummus for your picky eater, start simple.

Use just a few ingredients, like chickpeas, olive oil, tahini, and a pinch of salt. Let your child get involved – maybe they can help blend the ingredients or choose a flavor to add, like garlic or a tiny squeeze of lemon.

Keep portions small at first and pair the hummus with foods your child already loves, like crackers or carrot sticks.

Celebrate small wins; even a single taste is progress. Over time, you can experiment with add-ins like roasted red peppers or spinach, adjusting the recipe to your child’s evolving preferences.

Ingredients for the Hummus

• 1/2 Cup Chickpeas
• 2 Tbsp Olive Oil
• 3 Tbsp Tahini
• 1 or 2 Cloves of Garlic
• Salt to taste
• Pepper to taste

To begin making the Hummus

Start by placing the chickpeas in water at least overnight. However, I leave it in for a day and a night.

Be sure to change the water you are soaking it in very frequently as it will start to foam and we do not want that.

Once the chickpeas have doubled in size, rinse them.

After you have rinsed them, drain them and place them in a large pot with around 3 cups of water at least.

Enough to have the chickpeas covered by a decent amount of water.

Turn the heat on low and place a lid on the pot.

A pressure cooker actually works best however if you don’t have one, a normal pot is just fine!

Do not leave the chickpeas alone

You will probably need to keep re-adding water to the chickpeas because the water honestly disappears. Quickly

Its one of those things when you cook chickpeas. They’re like sponges.

They soak in all the water and leave you thinking, “Where did the water in the pot go?”

Either way keep your eye on it because you do not want your chickpeas to burn.

You cannot make hummus with burnt chickpeas.

The smell is too distinctive and burnt and the taste becomes bitter.

Also chickpeas take a while to cook so, like I mentioned above, if you have a pressure cooker it would really save you a lot of pot/stove time.

Once the chickpeas are extremely soft to the touch and fall apart as soon as you touch it with no hard bits left in it whatsoever.

Then,

They’re ready!

Take those delicious peas out and put them in a food processor.

I usually process them a little bit before I add my olive oil.

So mix it a little bit and it is at this point you want to add the olive oil.

Mix everything in the blender again.

Now, what I like to do as an extra step is boil the garlic.

I do this for 2 reasons.

1. It incorporates into the hummus much more easily and smoothly
2. And tames the taste

I truly do believe hummus is not hummus without garlic.

Which is why I add the garlic.

As do everyone else I know who make homemade hummus.

Once the garlic has been boiled for around 10 to 15 minutes, add it to the hummus in the food processor.

Then also add the Tahini to the recipe as well as the salt and pepper and blend it all together.

Eat with carrot slices, cucumber slices, sweet pepper slices or celery slices or whatever you fancy.

Arabs like to just dip bread in it and eat it as a starter. Or for Lunch.

Whatever you fancy, my fellow parent. Whatever you fancy.

I personally also like to eat it with Raw beetroot stick slices.

To each their own though lol.

But do let me know how well it does and how much you love this.

A Recipe for Success

Try to get it as smooth as possible and I guarantee you, that your autistic child or your picky eater will really appreciate the extra effort.

Make sure to blend it really well in the food processor to get rid of all the texture that the chickpeas may have left behind. Texture is a big thing for my little picky eater and so I do the best that I can to try to get rid of as much of the texture as possible.

Hummus is not just a dip; it is a pathway to expanding your picky eaters diet and introducing them to new textures and flavors.

In our family, it became a way to show our picky eater that mealtimes can be very joyful – rather than showing our autistic child that mealtimes are all about trying to shove food down and being stressed.

So, give it a try – who knows, it might become your next big win in the kitchen too!

Further Reading,