Healthy White Bean Dip for #FootballFoods

Healthy White Bean Dip for #FootballFoods! This simple warm dip is full of flavor without extra fat or sugar. Serve with baked chips for even more game time goodness! |

I’m baaack! A couple weeks off was just what I needed. I’m planning a separate post on my goals–it was going to be in this post, but it turns out I have a lot to say about that, so that’ll be later this week.

January is THE month for healthy foods. Now, you know this isn’t my wheelhouse, but like many people, I do aspire to eat healthier. Plus I’m growing a human and there’s a history of gestational diabetes in my family, which I am extremely interested in avoiding (besides the fact that I could end up having to take insulin, it increases the risk of full-on diabetes later in life, which also runs in my family).

I’m especially interested in reducing the amount of sugar, specifically refined sugar, that I eat. So this month will feature foods that have little to no refined sugar.  This presented an immediate challenge, because this first post is for #FootballFoods, and I don’t know about you, but I mostly associate sportsball-watching snacks with unhealthy deliciousness.

This one, though: this Healthy White Bean Dip is delicious, has no added sugar, and is made mostly of beans, which means fiber and good fats. It’s a lot like hummus, but warm, smoother, swirled with sauteed garlic and fried sage and just enough lemon to make it pop. It’s also extremely easy and scales well, which you know I love.

Healthy White Bean Dip Notes

I’ve only tried this with cannellini beans, but I hear that this technique works on pretty much any canned beans. You could use the beans for dip straight out of the can, but you can improve the texture and the taste simply by simmering them in olive oil for a few minutes. With garlic, of course, because garlic makes everything better.

After that, it’s just a matter of blending the beans and garlic until smooth. Then stir in lemon, fried sage, red and black pepper and salt to taste. I’ve given a range of measurements because this will very much depend on your personal preferences. You can also make this ahead of time (yay!) and simply warm in the microwave before serving. If you do, sprinkle a little more red pepper and sage on the top for an easy, put-together presentation.

To keep this healthy, serve with carrot and celery sticks and baked tortilla chips. This serves about 4, so if you’re throwing a Big Game-watching party (go Jags!), consider doubling or tripling the recipe.

Scroll down for more fun #FootballFoods! Myself, I’m drooling over the Fiesta Ranch Crispy Baked Wings, and I bet my husband would kill for the Chipotle Peach Meatballs.Healthy White Bean Dip for #FootballFoods! This simple warm dip is full of flavor without extra fat or sugar. Serve with baked chips for even more game time goodness! |

Adapted from Yummy Healthy Easy.


Healthy White Bean Dip for #FootballFoods

  • Yield: 4 appetizer servings 1x


  • 1 can (15 ounces) cannellini beans
  • Olive oil
  • 46 cloves garlic, crushed
  • 1/4 teaspoon red pepper flakes
  • About 1/2 bunch fresh sage leaves, roughly chopped
  • 24 teaspoons lemon juice
  • Salt to taste
  • Black pepper to taste


  1. Drain and rinse the beans well. Place in a small saucepan with enough olive oil to just cover (optional: add a bit of salt).
  2. Simmer over medium-low heat for 15 minutes. After 10 minutes, add the garlic.
  3. Use a slotted spoon to transfer the beans and garlic to a food processor. Blend until smooth, adding some of the cooking oil if needed.
  4. Return the olive oil to medium-high heat. Fry the sage for about 30 seconds or until just crispy, then drain on a paper towel.
  5. Stir red pepper, sage, and lemon juice into beans. Adjust with salt, pepper, and additional lemon juice to taste.
  6. Serve warm with baby carrots, celery sticks, and baked tortilla chips.

The Burroughs

Katie and Robby Burroughs, writers, photographers, and curators of Bear and Bug Eats.

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  2. Karen @Karen's Kitchen stories

    This sounds delicious! Easy peasy!

    1. It’s both, which is my favorite!

  3. I love how simple this is!

    1. That’s what I love about it too 🙂

  4. I love white bean dip. Thanks for sharing.

    1. You’re welcome! I can’t believe I hadn’t had it before!

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