Healthy White Bean Dip

May 9, 2022

If you’re someone who loves a good dip, then be prepared to fall in-love with this recipe! My Healthy White Bean Dip is a delicious, flavorful, protein-packed dip that’s perfect to serve with veggies, chips, or to simply eat by the spoon – I won’t judge! Plus, this recipe happens to be gluten-free, dairy-free, and vegan-friendly, making it the perfect healthy dip for everyone to enjoy!

A bowl of the healthy white bean dip, topped with chopped cucumbers and tomatoes. A spoon can be seen resting next to the bowl.

I’m going to be honest, here: when it comes to snacks, there is truly nothing better than chips and a good dip. From hummus to guacamole to the BEST creamy vegan queso, I love a nice, hearty dip as a snack anytime of day. But while chips and dip are often thought of as unhealthy, I’m here to remind you that they don’t have to be! By using simple, whole foods, you can create delicious, healthy dips that satisfy both your taste buds and your dietary needs. 😉

And I love this white bean dip in particular, because it is packed with protein! Beans are a great plant-based source of protein, and are sure to keep you full and satisfied. Plus, we’re kicking this dip up a notch by blending our beans with sautéed onions, which add the most delicious, aromatic flavor. All of this to say, if I haven’t convinced you to run to your kitchen and make this yet… GO DO IT! You won’t regret it, especially once those snack time cravings hit!

What You Need to Make This Delicious, Creamy Dip

All you need are 7 simple and easy ingredients to make this recipe! Plus, you may even have these ingredients already sitting in your pantry.

  • Cannellini Beans: The base to this dip is cannellini beans! These powerful little beans are full of fiber and healthy fats, and are also packed with plant-based proteins!
  • Onion: The key to making this dip? Sautéing your onion. Yes, it adds an extra 5 minutes to this recipe. But is it worth it? Absolutely. I recommend using a white or yellow onion in this recipe!
  • Seasonings: In this recipe, we’ll be using salt, pepper, and cumin to achieve the perfect balance of flavors.
  • Olive Oil: A touch of olive oil adds the perfect flavor! Plus, I love using olive oil because it is heart-heathy and full of healthy fats. You can also use avocado oil here, if preferred.
  • Lemon Juice: A touch of lemon juice adds the perfect amount of acid to this recipe, and helps to cut through the thickness of the beans.
  • Garlic: Of course, I always recommend using fresh garlic in my recipes, but especially in this one. It adds the best flavor, and tastes so good with the beans and the onions!
All of the ingredients needed to make this healthy white bean dip, laid out into individual bowls

How to Make This Protein-Packed Dip

Making this dip couldn’t be any easier! Simply start by heating a pan on the stove over medium heat and add in oil of your choice.

Next, once the oil is hot, add in your onions, salt, pepper, and cumin and sauté for about 4-5 minutes, or until the onions start to soften. Then, remove the pan from the heat.

A bowl of the healthy white bean dip, with two breadsticks dipped into it

Add onions, along with rinsed beans, lemon juice, garlic, and olive oil to a food processor or high-speed blender and blend for about 4 minutes, until desired consistency is achieved. If you like it more smooth, you can blend it for longer, or if you like it with a little more texture (like I do!) then you can stop it earlier.

Then, simply remove the cover and taste, and adjust seasonings as needed. Serve with chips, veggies, or crackers, and enjoy! Store any leftovers in an airtight container in the fridge for up to one week.

If you make this recipe, please be sure to leave a review and rating below! And, since I practically live on Instagram, be sure to tag me in your creations so that I can repost them! xX

** Photography by Bea Moreno
A bowl of the healthy white bean dip, topped with chopped cucumbers and tomatoes. A spoon can be seen resting next to the bowl.
Dairy Free/gluten-free/Grain Free/Nut Free/Refined Sugar Free/snacks/Vegan

Healthy White Bean Dip

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Nicole Modic
Cook Time 10 mins
Total Time 10 mins
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If you're someone who loves a good dip, then be prepared to fall in-love with this recipe! My Healthy White Bean Dip is a delicious, flavorful, protein-packed dip that's perfect to serve with veggies, chips, or to simply eat by the spoon – I won't judge! Plus, this recipe happens to be gluten-free, dairy-free, and vegan-friendly, making it the perfect healthy dip for everyone to enjoy!

Ingredients

  • 2 15 oz. Cans Cannellini Beans drained and rinsed well
  • 1/2 Onion roughly chopped
  • 1/2 Teaspoon Cumin
  • Salt and Pepper to taste
  • 1/2 Cup Olive Oil
  • 1 Lemon juiced
  • 2 Garlic Cloves

Instructions

  • Start by heating a pan over medium heat and add in your oil of choice.
  • Next, once the oil is hot, add in your diced onion, salt, pepper, and cumin and sauté for about 4-5 minutes, or until the onion starts to soften.
  • Then, remove the onion from the heat and add it to a high-speed blender or food processor along with the drained and rinsed cannellini beans, olive oil, lemon juice, and garlic cloves.
  • Blend / process for about 4 minutes, or until your desired consistency is achieved. If you desire a smoother consistency, you can blend for longer, or stop it earlier if you like a thicker texture.
  • Once done, serve with chips, veggies, or crackers, and enjoy! Store any leftovers in an airtight container in the fridge for up to one week.

Did you make this recipe?

I’d love to see what you made – tag @kalejunkie
in your posts and I’ll re-share!

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