White Bean Dip


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Switch up your dip routine with this super easy white bean dip! It’s creamy, flavorful and a crowd-pleasing appetizer served alongside raw veggies or crackers.

White bean dip in a bowl next to crackers.

Who knew that white beans could blend up into a dip this good? I’ll admit, this might compete against my all time favorite hummus recipe. But it has a lighter, more herb-y vibe that makes it the perfect dip for sunny days and entertaining.

The white beans form the bulk of this recipe, but it’s the lemon juice, garlic, and thyme that makes it so good. Plus, I love how it only takes a few minutes to whip up. So if you need a super quick appetizer or a bright addition to your meal – this white bean dip ticks all the boxes!

Ingredients for white bean dip on a table.

White Bean Dip Ingredients

The combination of these five simple ingredients is pure magic.

  • White Beans: Cannellini, great northern, or navy beans will work.
  • Olive Oil: Gives this dip an added rich texture.
  • Lemon Juice And Zest: Fresh lemon juice is much better than those store-bought jars for bright flavor!
  • Garlic: Just one clove is needed, but feel free to add more if you’re a garlic lover like me!
  • Thyme: A generous dose for herb goodness.

Fun fact: Did you know that white bean dip has more protein per serving than hummus? Yep, it’s true!

Find the printable recipe with measurements below.

Blending white beans in a food processor for a white bean dip.

How To Make A White Bean Dip

I’m using canned cannellini beans for convenience, but feel free to use cooked beans if that’s what you have on hand. Just remember one can of beans equals 1 3/4 cups of cooked beans.

Otherwise, all you need to do is toss everything into a food processor and blend until it’s silky smooth. See – super easy!

Pro tip: if you don’t have a food processor, a high powered blender will work just fine. Just make sure to scrape down the sides down as you blend.

Ways To Use This White Bean Dip

Let this recipe shine by making it the star of a crudite platter! But if you’re whipping up a batch for yourself, here’s a few other ways to make the most of it.

  • The perfect healthy snack: This tastes amazing with slices of cucumber, red bell peppers, carrots, and of course my flaxseed crackers.
  • Creamy sandwich spread: Spread this onto falafel flatbread or gluten-free toast for a bright, creamy touch to your sandwich.
  • Add to a buddha bowl: Dollop a spoonful on your next bowl for a protein boost!
Scooping into a white bean dip with a cracker.

Storage Options

Just like many of my other dips, this recipe will stay good for 3-4 days in the fridge. Just make sure to store it in a sealed container. And to give it some life the next day, mix it well with a spoon and drizzle some olive oil on top. It’ll be as fresh as can be!

More Delicious, Creamy Dips

I adore creamy dips! They’re a great motivator to break out the veggies to snack on. So here’s a few delicious ideas to switch it up.

If you make this white bean dip, let me know how it turned out! I’d love to hear what you think in the comments below.

A bowl of white bean dip next to thyme and crackers.

White Bean Dip

5 from 21 votes
Prep: 5 minutes
Total: 5 minutes
Servings: 6 servings
Author: Lisa Bryan


White bean dip is super creamy, loaded with fresh flavors, and made in a jiffy! It's the perfect appetizer, healthy snack, or meal prep dip!


  • 1 (15-ounce) can white beans (cannellini, great northern, or navy beans), drained and rinsed
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon lemon zest
  • 1 clove garlic, minced
  • ½ teaspoon salt
  • 1 tablespoon thyme leaves, loosely packed, or 1 teaspoon dried thyme
  • garnish with extra olive oil and thyme leaves


  • Add all of the ingredients to a food processor, and process for 15-20 seconds or until smooth.
    A food processor blending a white bean dip.
  • Transfer the white bean dip to a serving bowl and garnish.
    A bowl of white bean dip.

Lisa’s Tips

  • One 15-ounce can of white beans equals approximately 1 3/4 cups of cooked beans.
  • If you like an extra smooth and creamy texture, you can blend another tablespoon of olive oil into the dip.
  • I’m serving the dip with these gluten-free crackers. But crackers, or veggie sticks are both great!


Calories: 125kcal | Carbohydrates: 16g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 198mg | Potassium: 334mg | Fiber: 4g | Sugar: 1g | Vitamin A: 56IU | Vitamin C: 3mg | Calcium: 58mg | Iron: 2mg
Course: Appetizer
Cuisine: American
Keyword: White Bean Dip, White Bean Recipe
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. Hi Lisa. I haven’t commented in a while. I made this dip and its fantastically delicious! I dipped my celery sticks into and it’s scrumptious! I pretty much already finished it. In addition to this I also made your white bean kale asparagus soup (not on your site here but from your book). OMG that soup is my new favorite soup and what a treat! I just froze much of the soup. I had two pounds of white beans to use and your recipes just made these wonderful new recipes! I continue to try your different recipes. Thank you
    – my cooking diva!5 stars

    1. Hi Elizabeth – Thanks for leaving a review! Happy to hear you’re turning white beans into something tasty in the kitchen with these recipes.

  2. I LOVE this white bean dip! If I run out things to dip in it, I just eat it with a spoon – it’s that great! Thank you for a fantastic recipe!5 stars

  3. Do you think Basil would work instead of thyme? I have some on hand, but didn’t know if you’ve tried any herb variations. Can pick up thyme if needed, though!! :)

  4. Tasty white bean dip. Sometimes I switch out the thyme for marjoram.  We love this with rice crackers as well as veggies. 5 stars

  5. Delicious, easy and economical. I think it’s far better than most of the dips that are brought to parties! Elegant in its simplicity. Made as written.  I know it’s another Lisa recipe that will be in regular rotation. Ty!!5 stars

  6. Yum! I really like this and appreciate the note about the measurements for the beans as I cook large quantities of beans for the freezer. I used dry thyme and extra olive oil and lemon. Delicious!5 stars

    1. So yummy! Crazy though how different the texture turned out this time when I used cannellini beans instead of great northern! I added extra garlic, a little extra lemon, black pepper, a dab of homemade hot sauce, and topped with chili flakes as well. Yum!5 stars

  7. Yum! I made this for the first time today and was blown away by how delicious it is! So yummy and so easy to make– thank you Lisa! I am excited to dip all the things in this, and try spreading some on sandwiches. Keep the yummy snack dips coming!!5 stars

    1. The nutritional value will always be per serving. For this recipe, each serving is about a quarter cup.

  8. I’ve looked at this recipe many times and never made it. Finally did today!!! YUM! Love it! If it’s even better the second day, I can’t wait for tomorrow! Thanks for another great one!5 stars

  9. Absolutely amazing! I took it to my parent’s house for my mom’s birthday and she loved it! It is smooth, creamy, and the lemon and thyme make it taste so good. Would totally suggest eating with crackers or pita chips, and it is a great party appetizer.5 stars

  10. Sounds delicious! I don’t have a food processor but do have a Vitamix and an immersion blender. Would those work to make the dip?

    1. The recipe as is won’t be enough to blend in the Vitamix unfortunately. But if you double the recipe, I think it could work! You’ll just have a lot of white bean dip :)

  11. This white bean dip is truly perfect! I’ve made a few over the years but this recipe has the perfect balance of garlic, healthy olive oil, and herb. And it stores well – gets better the next day! I’m on WW+ and I put the recipe in my app – 1 serving is 1 point in the blue program, even with an extra drizzle of olive oil. Scoop it up with zero point veggies and you have an amazing snack. I even added a few scoops of this dip to the center of a simple egg omelette with some other veggies – YUM! Thank you for another healthy, quick to make, delicious snack.5 stars

    1. Happy to hear you’ve found a winning white bean dip Lisa! Love the idea of adding a dollop to an omelette as well :)

  12. Love this dip! So creamy and the lemon and thyme give such great flavor. I love to eat this as a dip or spread it on wraps. YUM!5 stars

    1. This white bean dip is so delicious and will become a staple in our household. Thanks for the recipe Lisa!5 stars

  13. I love white bean dip, and your recipe with thyme added sounds incredible! Can’t wait to wow the family with this!5 stars

  14. It looks easy to make and I’m pretty sure it tastes delicious!!!
    Thanks for the recipe.
    Just a question… what’s the portion size?5 stars