Low Fat Bean Dip
Creamy, flavorful, and guilt-free, this Low Fat Bean Dip is the ultimate healthy snack or appetizer that’s ready in just 10 minutes! Made with protein-rich white beans, tangy non-fat Greek yogurt, a splash of freshly squeezed lemon juice, and aromatic spices like cumin and paprika, this dip is loaded with rich flavor while being light on calories. Perfectly blended to a smooth and velvety texture, it’s a versatile option for dipping fresh veggies, whole-grain crackers, or pita chips. For an added touch of elegance, garnish with a drizzle of olive oil, a sprinkle of paprika, and freshly chopped parsley. Whether you're meal prepping or hosting a crowd, this wholesome, low-fat bean dip will be your go-to for healthy snacking.
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Recipe Information
Ingredients
- 15 ounces Canned white beans (such as cannellini or navy beans), rinsed and drained
- 0.5 cups Greek yogurt (non-fat or low-fat)
- 2 tablespoons Lemon juice, freshly squeezed
- 1 clove Garlic, minced
- 0.5 teaspoons Ground cumin
- 0.5 teaspoons Paprika
- 1 teaspoons Olive oil
- 0.25 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 tablespoon Fresh parsley, chopped (optional, for garnish)
Instructions
Add the rinsed and drained beans, Greek yogurt, lemon juice, minced garlic, cumin, paprika, olive oil, salt, and black pepper into a food processor or blender.
Blend the mixture on high until it becomes smooth and creamy, pausing occasionally to scrape down the sides of the container with a spatula.
Taste the dip and adjust the seasoning by adding more salt, pepper, or lemon juice as needed.
Transfer the bean dip to a serving bowl and smooth the top with the back of a spoon.
If desired, garnish with a drizzle of olive oil, a sprinkle of paprika, and chopped parsley for an extra pop of color and flavor.
Serve immediately with fresh vegetables, whole-grain crackers, or pita chips. Alternatively, refrigerate the dip for up to 3 days in an airtight container.
Nutrition Facts
Calories |
89 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 225 mg | 10% | |
| Total Carbohydrate | 13.7 g | 5% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 1.0 g | ||
| Protein | 5.3 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 63 mg | 5% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 231 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
