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5 from 3 votes
Home By Course Appetizers

Healthy White Bean Dip (10-Minute)

Looking for a quick, healthy, and crowd-pleasing appetizer? This creamy white bean dip is the perfect solution! Made with simple, wholesome ingredients, it’s a versatile dish that works as a dip for veggies, serving with warm pita bread, or as a topping for rice bowls.

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By: Lauren published: Jan. 15, 2025 Comments

This post may contain affiliate links. Please read my disclosure policy.

White Bean Dip in a small bowl garnished with crackers, radishes, and cucumbers.
Contents hide
About This Recipe
Why You’ll Love This Easy White Bean Dip
Ingredients and Substitutions
Optional Variations and Dietary Adaptations
How To Make
How To Store
What To Serve White Bean Dip With
FAQ: Cannellini Bean Dip
More Yummy Dip Recipes You’ll Love
Healthy White Bean Dip
MyFitnessPal Entry
Did You Make This?

About This Recipe

Creamy, flavorful, and packed with protein and fiber, this healthy white bean dip is a great choice for any occasion! You can easily whip it up as a quick appetizer or meal prep it to have on hand for a tasty afternoon snack throughout the week! It’s made with just a handful of ingredients like canned beans, olive oil, garlic, and lemon juice. 

Plus, there are SO many amazing ways you can enjoy it! Serve as a dip with warm pita bread, crostini or fresh veggies, You can also add it to a grain bowl with these spinach feta turkey meatballs or serve as a spread on my greek turkey burgers or chicken gyros! 

White Bean Dip in a small bowl garnished with crackers, radishes, and cucumbers.

Why You’ll Love This Easy White Bean Dip

  • Quick and easy to make! Whip this wonderful dip up in less than 10 minutes. Perfect for any last minute party or get-together!
  • Super versatile! Enjoy this dip with your as a healthy snack with your favorite veggie sticks, pita or use as a sandwich spread on my greek burgers or chicken gyros!
  • Nutritious and wholesome! It’s packed with tons of fiber, healthy fat and protein!
  • Gluten and dairy-free! ​This dip is both gluten-free and dairy-free so it’s great for taking for large groups where you aren’t sure of everyone’s dietary restrictions.
  • Customizable! ​Throw your favorite herbs and spices in there to customize to your favorite flavors!

Ingredients and Substitutions

  • White beans: I used cannellini beans as the base of this dip! These beans are full of fiber, healthy fats and protein.
  • Garlic: I recommend using fresh garlic cloves for this recipe for the best flavor! I love the frozen cubes of garlic for recipes that are cooked but since this is a dip recipe I do recommend using fresh for optimal flavor. 
  • Fresh lemon: Grab a fresh lemon for lemon zest and juice. The lemon gives this dip the perfect amount of zest and fresh flavor! 
  • Olive oil: A little bit of olive oil helps give this dip the perfect creamy consistency. I also recommend drizzling a little on top so be sure to use a good-quality olive oil that you like the flavor of.
  • Fresh rosemary: This is optional but adds a really nice burst of fresh herb flavor.
  • Optional for serving: Pita chips, warmed pita bread, veggies, etc. 

Optional Variations and Dietary Adaptations

  • Spices: If you want to add extra flavor you can add a few sprinkles of your favorite spices (cumin, paprika, red pepper flakes, garlic powder, onion powder, etc.)
  • Fresh herbs: Sub the rosemary for fresh basil, tarragon, parsley, thyme, mint, dill, or chives.
  • Roasted garlic: If you really want to take this dip up a notch, you can roast your raw garlic (wrap whole head of garlic drizzled with olive oil in tin foil and roast at 400F for 30-40 minutes or until golden brown)

How To Make

The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!

Cannellini beans in a food processor bowl.

To a food processor, add the cannellini beans, garlic, lemon zest, lemon juice, water, 1.5 tablespoons olive oil, rosemary, salt and pepper.

White Bean Dip in a food prcessor bowl.

Blend/pulse until combined. Keep scraping down the sides and add a little more water if needed until you have a smooth consistency. Move bean dip to a serving bowl.

White Bean Dip in a small bowl garnished with crackers, radishes, and cucumbers.

3. Drizzle 1/2 tablespoon olive oil on top, swirl in and top with some cracked black pepper.

White Bean Dip in a small bowl garnished with crackers, radishes, and cucumbers.

4. Serve with pita chips, pita bread or veggies and enjoy! 

How To Store

Store leftover dip in an airtight container in the fridge for up to one week.

What To Serve White Bean Dip With

  • Bread: The perfect dip for warm pita bread or toasted crostini
  • Raw veggies: Enjoy with fresh carrot sticks, cucumber spears, celery sticks, bell peppers, broccoli florets, cauliflower, etc.
  • Chips: Serve with store-bought or homemade pita chips, rice crackers, chips, etc.
  • Grain bowls: Serve in a grain bowl with my spinach feta turkey meatballs
  • Salad dressing: Use this easy dip as a creamy dressing for my easy greek salad
  • Sauce on pita: Spread this dip on my Greek turkey burgers or chicken gyros
White Bean Dip in a small bowl garnished with crackers, radishes, and cucumbers.

FAQ: Cannellini Bean Dip

Can I cook my own beans for this recipe?

Yes, you can cook your own bean for this recipe. If cooking your own beans, cover dried beans in water (or chicken broth for extra flavor) and cook until they’re very tender and soft. Drain and let cool before adding to the bowl of a food processor with your remaining ingredients. I personally just use the can of beans for ease and convenience but if you have time to cook the beans yourself, go for it! 

What type of white beans should I use for this white bean dip?

Cannellini beans are the most common choice because of their creamy texture and mild flavor. However, you could also use great northern beans or navy beans.

Do I have to use a food processor to make this white bean dip?

If you don’t have a food processor, you can use a high-powdered blender to make this dip. While a blender or food processor yields the smoothest results, you can also mash the beans by hand with a fork or potato masher for a chunkier texture.

More Yummy Dip Recipes You’ll Love

High protein spinach artichoke dip in a dish with a a crostini.

Cottage Cheese Spinach and Artichoke Dip (High Protein!)

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Healthy 7 Layer Dip (Protein-Packed!)

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Viral Cottage Cheese Queso Recipe (High Protein!)

Whipped feta with honey in a bowl with pita chip on the side.

Whipped Feta with Honey

Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!

White Bean Dip in a small bowl garnished with crackers, radishes, and cucumbers.
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5 from 3 votes

Healthy White Bean Dip

? Dairy-Free ? Gluten-Free ? Vegan ? Vegetarian
Looking for a quick, healthy, and crowd-pleasing appetizer? This creamy white bean dip is the perfect solution! Made with simple, wholesome ingredients, it’s a versatile dish that works as a dip for veggies, serving with warm pita bread, or as a topping for rice bowls.
Yield: 4
Prep: 10 minutes mins
Total: 10 minutes mins
Calories: 149kcal
Protein: 5.3g
Fat: 7.2g
Carbs: 15.7g

Ingredients

  • 1 15.5-oz. can cannellini beans drained & rinsed
  • 1 small garlic clove minced
  • 1/2 tsp lemon zest
  • 2 Tbsp lemon juice (30g)
  • 2 Tbsp water (30g)
  • 2 Tbsp olive oil (30g) divided
  • 1 Tbsp fresh rosemary optional
  • 1/4 tsp salt & cracked black pepper each

Optional for serving:

  • Pita chips, warmed pita bread, veggies, etc.

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

Instructions

  • To a food processor, add the cannellini beans, garlic, lemon zest, lemon juice, water, 1.5 tablespoons olive oil, rosemary, salt and pepper. Blend/pulse until combined. Keep scraping down the sides and add a little more water if needed until you have a smooth consistency.
  • Move bean dip to a serving bowl. Drizzle 1/2 tablespoon olive oil on top, swirl in and top with some cracked black pepper. Serve with pita chips, pita bread or veggies and enjoy!

Notes

Store leftover dip in an airtight container in the fridge for up to one week.
Enjoy This Dip With:
  • Bread: The perfect dip for warm pita bread or toasted crostini
  • Raw veggies: Enjoy with fresh carrot sticks, cucumber spears, celery sticks, bell peppers, broccoli florets, cauliflower, etc.
  • Chips: Serve with store-bought or homemade pita chips, rice crackers, chips, etc.
  • Grain bowls: Serve in a grain bowl with my spinach feta turkey meatballs 
  • Salad dressing: Use this easy dip as a creamy dressing for my easy greek salad
  • Sauce on pita: Spread this dip on my Greek turkey burgers or chicken gyros

Nutrition Information

Serving: 1/3 cup (75g), Calories: 149kcal (7%), Carbohydrates: 15.7g (5%), Protein: 5.3g (11%), Fat: 7.2g (11%), Saturated Fat: 0.9g (6%), Potassium: 466.5mg (13%), Fiber: 5.3g (22%), Sugar: 0.2g

Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.

MyFitnessPal Entry

LFF White Bean Dip

© Author: Lauren

White Bean Dip in a small bowl garnished with crackers, radishes, and cucumbers.

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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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