Healthy Easy Bean Dip is the perfect appetizer! Serve it warm or cold – it’s a low calorie, high protein snack that is done in under 30 minutes! Easily made vegan too!
There’s nothing better than a warm plate of cheesy dip with a biiiig bag of chips, don’t you agree?
When we had one too many cans of black beans laying around I thought..hmm… I wonder if I could make a dip with this…and so this Healthy Black Bean Dip was born!
What makes this hot bean dip healthy?
You might be wondering – is bean dip good for you?
This recipe is! With under 215 calories, this bean dip is high in protein (13g) and has low amounts of carbs (16g) and fat (11g) compared to other recipes!
Black beans are loaded with protein, fiber and healthy carbs – making them the perfect base for a healthy snack.
This dip is made with just 8 healthy ingredients. There is no cream cheese – instead we use greek yogurt for creaminess!
Ingredients for Healthy Bean Dip:
To make this healthy bean dip you’ll need:
I’ve included some substitutions below, including how to make this recipe dairy free!
How to make Easy Bean Dip:
To make easy bean dip:
- Pulse all of your ingredients (except cheese) until smooth.
- You can add water to thin the dip out. You want it to be smooth but not watery.
- Pour your dip into a baking dish and sprinkle with cheese. Bake at 450 for 15 minutes or until the cheese is bubbling.
Once it’s done – serve however you like! I’ve included some ideas on how to serve this dip below.
What do you serve with black bean dip:
There’s no wrong way to eat this black bean dip.. but here are a few ideas
- Chips – these chips are yummy!
- Over taco/taco salad – Use our taco seasoning when making them!
- Pretzels – (I love these flat ones for dipping!)
- Veggies – Celery, peppers and carrots go well with this.
- A spoon… kidding? Not really. It’s that good.
- In a quesadilla
- In a burrito
Serving for a crowd? Double or triple this recipe. This is a small batch bean dip and only serves 4 people, so make sure to plan accordingly and make more if necessary!
Should you serve this dip warm or cold? This dip is best when served warm! You can eat it cold, but we wouldn’t recommend it.
Can you make this in the crockpot?
Substitutions for bean dip recipe:
This is a pretty straightforward recipe, but I’ve included some substitutions for you below in case you need to change up the ingredients.
- Oil: You can use avocado oil or melted coconut oil in place of olive oil. Melted butter will also work. We don’t recommend skipping the olive oil because it adds richness to the dip
- Beans: We prefer black beans in this recipe, but any bean will work! Pinto or kidney would be great. I haven’t tried this with refried beans, but depending on their ingredients you might need be able to omit the olive oil.
- Vegan/ Dairy Free: We haven’t tested it but I think you can use dairy free cheese and dairy free yogurt.
- Greek Yogurt: We haven’t tested it, but I think you could substitute dairy free greek yogurt or sour cream in place of greek yogurt.
- Spices: If your black beans are salted, we recommend omitting the salt. You can adjust the other spices/seasonings to your taste – just taste a little bit of the dip from the food processor before baking.
- Buffalo Bean Dip – If you love buffalo – try this Vegetarian Buffalo Dip!
- Cheese: Any shredded cheese will work in this recipe. Pepper jack, cheddar, mozzarella or Monterey jack will all be delicious!
- Cilantro: If you don’t like cilantro – just skip it. You do not need it.
- Weight Watchers: This dip can be lower in points depending on the cheese you use. Regular cheddar cheese is 4 points for 1/4 cup, low fat cheddar cheese is 1 point for 1/4 cup. Lower fat cheddar cheese does not melt the same as regular fat cheese so it may be different!
- Spicy: If you want a spicy black bean dip – add 1 teaspoon chopped jalapeño to the dip before pulsing in the food processor
Storing Bean Dip
Making ahead: You can assemble this dip ahead of time and keep it in the fridge. When you’re ready to serve you can bake it per the instructions – just make suer to take it out of the fridge up to 1 hour before you bake to prevent your dish from cracking going from cold fridge to hot oven. You can also bake this and reheat it
Reheating: To reheat this dip, you can put it in the oven or the microwave. We recommend the oven. 450 for 5-10 minutes should warm it up perfectly. 1-2 minutes in the microwave should also work!
Freezing bean dip: I haven’t tried freezing this bean dip, but I think it would work. I’d recommend storing it in an airtight container.
Refrigerating: This dip will last for 3-4 days in the refrigerator.
Other healthy appetizer recipes
- Healthy Buffalo Chicken Dip
- Pineapple Mango Salsa (Whole Foods Copycat)
- Healthy Peach Cucumber Salsa
- Chili Lime Shrimp
- Hot Taco Dip
- Vegetarian Buffalo Dip
- Thai Chicken Wings
- Healthy Spinach Artichoke Dip
Healthy Easy Bean Dip
- Preheat the oven to 450.
- Combine all ingredients except cheese in your food processor or blender until smooth. You can add 1-2 tablespoons of water if you need to to thin the dip out. You don’t want it to be watery, but you do want it to be somewhat smooth.
- Pour the dip into a baking dish – we used an 8.5 x 6.5 dish, but you can use an 8×8 dish. Sprinkle cheese on top of the dip.
- Bake the dip for 15 minutes until the cheese is bubbling. You can broil for 1-2 minutes to really melt the cheese!