Plummus with vegetables

Plummus: The Fruit Hummus Recipe You Need to Try

You’ve heard of hummus, but have you tried plummus yet? If not, you need to make this fruit hummus spread ASAP! The blend of sweet and savory flavors along with a thick, creamy texture make this the perfect dip for veggies, fruit, crackers, and even sweet treats. Plus prunes being the main ingredient provides an added boost of fiber and nutrition. Ready to whip up a batch? Read on to find out how easy this recipe is to make.

Plummus with vegetables

This post has been sponsored by Sunsweet Growers. As always, all opinions are my own.

Why You’ll Love This Recipe

Plummus in a cup served with vegetables and a Sunsweet prunes pack in the background
  • It satisfies sweet and savory cravings! The combination of sweetness from prunes along with the savory flavors of tahini allow this spread to satisfy any craving you might have.
  • It’s great for balancing blood sugar! The fiber in the prunes, which contain 3 grams of natural fiber per serving, paired with the good fat found in tahini provides a powerful duo of nutrients that slows digestion and promotes steady blood sugar levels. 
  • It can be made in minutes. This recipe can be prepared in under 5 minutes and served immediately or chilled for later. The choice is up to you!

What You’ll Need

Plummus in a cup with veggies and crackers

Prunes- I love adding prunes to any recipe I can for good reason. As one of the lowest sugar dried fruits, prunes contain 3 grams of filling fiber per serving. In addition, research has found eating five to six prunes per day may help to prevent bone loss.

Tahini- This creamy, sesame seed paste provides a wonderful consistency to this plummus recipe while also boosting the protein and healthy fat content for a satisfying snack.

Food processor – When it comes to making plummus, getting the right texture is important. By using a food processor (or high powered blender), you can get a creamy, thick consistency that is perfect for spreading and dipping. 

How to Make This Recipe

Plummus in a cup with vegetables and crackers
  1. In a high-powered blender or food processor, add prunes, lemon, tahini, and water and blend until the desired consistency is achieved. A smooth, creamy texture is ideal. 
  2. Once creamy, add seasoning and blend again until all ingredients are thoroughly mixed.
  3. Once blended, serve immediately or chill and serve with your favorite sides. 


What can plummus be served with?

Plummus is a delicious savory and sweet treat that can be enjoyed alone right off the spoon or paired with raw vegetables, sliced fruit, or spread onto crackers or toast. There is no right or wrong way to enjoy plummus. Experiment with a variety of dips to find the pairings you enjoy most.

How long can plummus be kept in the refrigerator?

After plummus has been prepared, it can be stored in an airtight container in the refrigerator for up to 5 days.

Can other ingredients be added to this fruit hummus?

If you want to get creative, you can mix in additional ingredients into this plummus recipe from added fruits to cocoa powder and nut butters. I recommend keeping the base ingredients the same and adding additional ingredients in ¼ cup portions to keep the desired consistency while experimenting with new flavors.

Why This Recipe Works for People with Diabetes

When it comes to balancing blood sugar, combining carbohydrates along with fiber, protein, and fat can promote steady blood sugar levels. This plummus recipe checks all the boxes with the good source of fiber provided by the prunes along with the lean protein and healthy fat found in the tahini. 

In addition, prunes provide another benefit to people with diabetes. A diagnosis of diabetes can significantly increase the risk of osteoporosis. Adding prunes to the diet can help. Research has found eating five to six prunes per day can help to prevent bone loss. So not only can this recipe help to balance blood sugar, but it may help to improve bone health as well. 

Other Recipes You Will Love

Plummus with Sunsweet prunes in the background

Can’t get enough plummus? You don’t have to stop there. Here are some other delicious ways to incorporate prunes into your diet:

Low Carb Blondie Mug Cake with Prune Glaze

Prune Cake Pops

Chocolate Chip Prune Cookies

This plummus recipe is so easy to make. I know it will become your new favorite dip too! And after you try it(and hopefully love it like I do), remember to give it a 5-star rating & share it with me on Instagram by tagging me @ErinPalinskiWade

Plummus with vegetables

Plummus: The Fruit Hummus Recipe You Need to Try

Plummus: The Easiest Fruit Hummus Recipe!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Snack
Cuisine: American
Diet: Diabetic
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 9 servings
Calories: 82kcal


  • Blender or food processor


  • ½ cup pureed Sunsweet prunes
  • ¼ cup water (as needed)
  • cup tahini
  • 2 Tbsp fresh lemon juice
  • 1 clove garlic, minced
  • ½ tsp sea salt
  • 2 Tbsp ground cumin
  • ¼ tsp crushed red pepper


  • In a high-powered blender or food processor, add prunes, lemon, tahini, and water and blend into a puree.
  • Add seasoning and blend thoroughly.
  • Serve chilled with your favorite sides.


Calories: 82kcal | Carbohydrates: 9g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 136mg | Potassium: 141mg | Fiber: 1g | Sugar: 4g | Vitamin A: 115IU | Vitamin C: 2mg | Calcium: 30mg | Iron: 1mg
Tried this Recipe? Tag me Today!Mention @ErinPalinskiWade or tag #erinpalinskiwade!

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