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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
  • Vegan

5 from 1 vote
Home | Recipe | Dips, Sauces & Dressings

Healthy White Bean Dip

Cook Time 10 minutes mins
Total Time 10 minutes mins
Protein 0.3g
Carbs 2g
Fats 27g
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!

Recipe by:

Nicole Modic

July 19, 2024
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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!

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

    Blast this to the group chat

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    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!

    A close up of the bowl of healthy white bean dip, with chopped tomatoes and cucumbers on top of it. A breadstick can be seen dipping into the bowl
    All of the ingredients needed to make the healthy white bean dip, poured into a blender

    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

    YouTube video

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

    Home | Recipe | Dips, Sauces & Dressings

    5 from 1 vote

    Healthy White Bean Dip

    • Dairy Free
    • Gluten Free
    • Grain Free
    • Nut Free
    • Refined Sugar Free
    • Vegan
    Cook Time 10 minutes mins
    Total Time 10 minutes mins
    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!
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    Servings: 4 people
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    Ingredients

    • 2 15 oz. Cans Cannellini Beans, drained and rinsed well
    • ½ Onion, roughly chopped
    • ½ Teaspoon Cumin
    • Salt and Pepper, to taste
    • ½ Cup Olive Oil
    • 1 Lemon, juiced
    • 2 Garlic Cloves

    Instructions 

    1. Start by heating a pan over medium heat and add in your oil of choice.
    2. 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.
    3. 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.
    4. 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.
    5. 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.

    Recipe In Action

    YouTube video
    Nutrition Hide Nutrition
    Calories: 248kcalCarbohydrates: 2gProtein: 0.3gFat: 27gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 20gSodium: 3mgPotassium: 31mgFiber: 0.3gSugar: 1gVitamin A: 4IUVitamin C: 2mgCalcium: 9mgIron: 0.4mg
    Hey I’m Nicole!

    Founder of Kale junkie

    Your go-to girl for bold, nourishing eats that actually taste good.

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    What others are saying

    1. Mike Zielonka
      July 29, 2024

      5 stars
      Thank you for sharing this recipe

      Reply
      1. kalejunkie
        August 4, 2024

        Thank you so much, Mike!

    2. Katie
      July 29, 2024

      Obsessed with dips!! Adding this into my bbq appetizer dip rotation 👏🏼

      Reply
      1. kalejunkie
        August 4, 2024

        You’re absolutely going to love it, Katie! Enjoy!

    Delicious, nourishing
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