Cheesy Bean Dip

GF V NF SF Feb 28, 2025

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I'm back with more dip recipes. After the success of warm cheesy dips like High Protein Buffalo Chicken Dip and Lightened Up Spinach Artichoke Dip, I knew I had to try this dip when I came across it. Bean dip is like a warm, cheesy hummus, but this one is made without any cream cheese, mayonnaise, or sour cream. Instead, with Greek yogurt as it's base, this dip is lower in fat and higher in protein, leaving you feeling satisfied instead of gross

- 15.5oz can (277 g) Beans, drained and rinsed
- 1/3 cup (75 g) Plain nonfat greek yogurt
- 2 tbsp (30 g) Lime juice
- 1 tbsp (15 g) Extra virgin olive oil
- 1 tbsp (9 g) Chili powder
- 1 tsp (3 g) Cumin, ground
- 1/2 tsp (3 g) Salt
- 1/2 cup (57 g) Shredded cheddar cheese

1. Preheat your oven to 400F. Drain and rinse a can of beans. Any canned beans will work. Today, I'm using red kidney beans, but black, pinto, navy, chickpeas, or anything else will work in place

2. Combine all ingredients (except the cheese) in a food processor, and blend until smooth and no bean chunks remain

3. Transfer the mixture to a 9" square pan, and top with your shredded cheese

4. Bake at 400F for about 15 minutes (uncovered), or until lightly bubbly. Let rest for a few minutes before serving

https://www.poormanprotein.com/recipes/cheesy-bean-dip

Description

 I'm back with more dip recipes. After the success of warm cheesy dips like High Protein Buffalo Chicken Dip and Lightened Up Spinach Artichoke Dip, I knew I had to try this dip when I came across it. Bean dip is like a warm, cheesy hummus, but this one is made without any cream cheese, mayonnaise, or sour cream. Instead, with Greek yogurt as it's base, this dip is lower in fat and higher in protein, leaving you feeling satisfied instead of gross

Time

Prep Time:

10 minutes

Cook Time:

15 minutes

Total Time:

25 minutes

Cost

Total Cost:

Cost per Serving:

$0.58

Ingredients

Serving(s)

15.5oz can Beans, drained and rinsed
1/3 cup Plain nonfat greek yogurt
2 tbsp Lime juice
1 tbsp Extra virgin olive oil
1 tbsp Chili powder
1 tsp Cumin, ground
1/2 tsp Salt
1/2 cup Shredded cheddar cheese

Instructions

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1. Preheat your oven to 400F. Drain and rinse a can of beans. Any canned beans will work. Today, I'm using red kidney beans, but black, pinto, navy, chickpeas, or anything else will work in place


2. Combine all ingredients (except the cheese) in a food processor, and blend until smooth and no bean chunks remain



3. Transfer the mixture to a 9" square pan, and top with your shredded cheese



4. Bake at 400F for about 15 minutes (uncovered), or until lightly bubbly. Let rest for a few minutes before serving

Nutrition Facts

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Servings: 4

Serving Size: About 1/3 cup (90 g)
Calories: 190

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Total Fat: 9.6g (12 %)
 Saturated Fat: 3.4g (17 %)
 Polyunsaturated Fat: 0.9g
 Monounsaturated Fat: 4.3g
Cholesterol: 15mg (5 %)
Sodium: 605mg (26 %)
Total Carbohydrate: 17.1g (6 %)
 Fiber: 4.6g (16 %)
 Net Carbs: 12.5g
 Total Sugar: 1.3g
  Added Sugar: 0.0g (0 %)
Protein: 10.4g (21 %)

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Vitamin B12: 0.3mcg (12 %)
Vitamin D: 0.08mcg (0 %)
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Calcium: 179mg (14 %)
Iron: 1.77mg (10 %)
Magnesium: 34mg (8 %)
Potassium: 288mg (6 %)

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Glycemic Index:

29.2

Glycemic Load:

4.2

Sources of Inspiration

https://thecleaneatingcouple.com/healthy-easy-bean-dip/