High-Protein Bean Dip – Creamy, Flavorful, and Ready in Minutes

This high-protein bean dip is the kind of recipe you’ll make once and keep on repeat. It’s creamy, savory, and loaded with flavor, but it comes together in just a few minutes with pantry-friendly ingredients. It’s perfect for game day, busy weeknights, or those moments when you need something satisfying without a lot of fuss.

Serve it warm or chilled with chips, veggies, or pita. It’s a crowd-pleaser that also happens to be packed with protein and fiber.

What Makes This Recipe So Good

• Protein-packed and filling: Using white beans and Greek yogurt gives this dip a serious protein boost without relying on expensive ingredients.
• Fast and flexible: Everything blends in one bowl or food processor, and you can serve it warm or cold.
• Budget-friendly: Canned beans, spices, and lemon juice are affordable and easy to find.
• Great for meal prep: The flavor improves after a day in the fridge and it keeps well all week.
• Endlessly customizable: Swap spices, add heat, or blend in veggies and herbs to match your mood.

Ingredients

• 2 cans (15 oz each) white beans such as cannellini or great northern, drained and rinsed
• 1/2 cup plain Greek yogurt (2% or 0% both work)
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• 2 tablespoons fresh lemon juice (about half a lemon), plus zest to taste
• 2 cloves garlic, smashed or minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika (regular paprika works too)
• 1/2 teaspoon onion powder
• 1/4 to 1/2 teaspoon crushed red pepper flakes (optional, for heat)
• 1/2 teaspoon kosher salt, more to taste
• Freshly ground black pepper, to taste
• 2 tablespoons chopped fresh herbs such as parsley or cilantro (optional)
• 2–3 tablespoons water or aquafaba (the liquid from the beans), as needed for consistency
• Toppings: crumbled feta, chopped olives, diced tomatoes, green onions, chili oil, or toasted seeds (optional)

How to Make It

1. Prep the beans. Drain and rinse the canned beans until the water runs clear. This reduces extra sodium and helps the dip taste clean and fresh.
2. Add everything to the bowl. In a food processor or high-powered blender, add the beans, Greek yogurt, olive oil, lemon juice, garlic, cumin, smoked paprika, onion powder, salt, and pepper.

   If you’re using red pepper flakes, add those too.

3. Blend until smooth. Pulse a few times, then blend for 30–60 seconds until creamy. If it’s too thick, add water or aquafaba 1 tablespoon at a time until it reaches the consistency you like.
4. Taste and adjust. Add more salt, lemon juice, or paprika as needed. A little extra lemon zest can brighten everything.
5. Finish with herbs and toppings. Fold in chopped herbs, then transfer to a serving bowl.

   Drizzle with olive oil and add any toppings you like, such as feta, olives, or chili oil.

6. Serve. Enjoy with tortilla chips, pita wedges, cucumber slices, carrot sticks, or bell pepper strips. It’s great warm or chilled.
7. Optional warm version. For a cozy, melty vibe, spread the dip in an oven-safe dish, sprinkle with a little cheese (like feta or shredded mozzarella), and bake at 350°F (175°C) for 10–12 minutes until warmed through.

Storage Instructions

• Refrigerate: Store in an airtight container for up to 4–5 days. Stir before serving.
• Freeze: You can freeze it for up to 2 months, but the texture may loosen after thawing.

  Blend again or stir in a spoonful of Greek yogurt to restore creaminess.

• Make-ahead tip: The flavors deepen after 12–24 hours in the fridge, so it’s ideal for prepping the day before a party.

Health Benefits

• High in plant protein: White beans are rich in protein, and Greek yogurt adds even more, making the dip satisfying and balanced.
• Fiber for fullness: Beans offer soluble and insoluble fiber, which supports digestion and helps keep you full longer.
• Heart-healthy fats: A drizzle of extra-virgin olive oil adds monounsaturated fats and antioxidants.
• Lower in saturated fat: Compared to many cheese-heavy dips, this version keeps saturated fat modest while delivering creamy texture.
• Micronutrient boost: Garlic, lemon, and herbs supply vitamins, minerals, and phytonutrients with minimal calories.

Pitfalls to Watch Out For

• Over-blending with too much liquid: Add water gradually. You can always thin it out, but fixing a runny dip is harder.
• Under-seasoning: Beans are mild and need enough salt, acid, and spice to shine. Taste and adjust at the end.
• Too much raw garlic: Raw garlic gets stronger as it sits.

  If you’re sensitive, use 1 clove or briefly sauté the garlic in olive oil first.

• Skipping the rinse: Not rinsing canned beans can make the dip taste overly salty or starchy.
• Using only nonfat yogurt without oil: You’ll lose creaminess. Keep a little olive oil for texture and flavor.

Recipe Variations

• Spicy Chipotle: Swap smoked paprika for 1 chipotle pepper in adobo plus 1 teaspoon adobo sauce. Add lime juice instead of lemon.
• Mediterranean: Add 1 teaspoon dried oregano, 1/4 cup chopped Kalamata olives, and a sprinkle of feta on top.
• Roasted Garlic: Roast a whole head of garlic at 400°F (205°C) for 35–40 minutes, squeeze out the cloves, and blend for sweet, mellow flavor.
• Green Goddess: Blend in 1 cup packed herbs (parsley, cilantro, basil) and 1/2 avocado for a vibrant, creamy dip.
• Black Bean and Corn: Use black beans, add 1/2 cup corn, 1 teaspoon chili powder, and finish with lime and cilantro.
• Dairy-Free: Replace Greek yogurt with silken tofu or unsweetened coconut yogurt.

  Add extra lemon and a touch of nutritional yeast for depth.

• Protein Boost: Stir in 2–3 tablespoons hemp hearts or a few spoonfuls of cottage cheese before blending for even more protein.

Can I use other beans besides white beans?

Yes. Chickpeas, black beans, or pinto beans all work. The flavor and texture will change slightly, but the method stays the same.

How can I make this dip vegan?

Swap the Greek yogurt for silken tofu or a thick, unsweetened plant-based yogurt.

Taste and adjust acids and salt since dairy-free options can be milder.

Is this dip good for meal prep?

Absolutely. It keeps well for several days and tastes even better on day two. Store it in smaller containers for easy snacks and lunches.

What if I don’t have a food processor?

Use a blender and stop to scrape the sides as needed.

In a pinch, mash the beans by hand with a potato masher for a rustic, chunky texture.

How do I serve it beyond chips and veggies?

Spread it on toast, tuck it into wraps, layer it in grain bowls, or use it as a creamy base for loaded baked potatoes. It also makes a great sandwich spread.

Can I reduce the sodium?

Rinse the beans well, use low-sodium varieties, and season gradually. Lemon juice and spices help you rely less on salt for flavor.

In Conclusion

This high-protein bean dip is simple, satisfying, and versatile enough to fit any occasion.

With basic pantry staples and a few minutes of blending, you get a creamy dip that’s both delicious and nourishing. Keep the core recipe as your base, then customize the spices, toppings, and add-ins to match your taste. It’s the kind of recipe that makes eating well feel easy.