Introduction

This healthy and easy bean dip is a perfect snack or appetizer, packed with protein and flavor. It’s creamy, cheesy, and comes together quickly for a satisfying treat that everyone will enjoy.

A close-up view shows a woman's hand with red nail polish holding a triangular tortilla chip dipped in a creamy dip. The dip has a thick texture with melted cheese on the surface, showing a mix of white and yellow melted cheese spots, with some darker brown bits scattered throughout. The dip is in a white dish resting on a white marbled surface, with the chip partially covered by the cheesy dip. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 tablespoon olive oil
1.5 cups cooked black beans, drained & rinsed (15 oz can)
1/3 cup non-fat Greek yogurt
1/4 teaspoon salt (optional)
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 tablespoon lime juice
1 tablespoon fresh cilantro leaves (optional)
1 tablespoon water (optional)
3/4 cup cheddar cheese

Instructions

Step 1: Preheat the oven to 450°F (230°C).
Step 2: Combine all ingredients except the cheese in a food processor or blender. Blend until smooth, adding 1-2 tablespoons of water if needed to reach a creamy but not watery consistency.
Step 3: Pour the blended dip into a baking dish—an 8.5 x 6.5 inch or 8 x 8 inch dish works well. Sprinkle the cheddar cheese evenly over the top.
Step 4: Bake the dip for 15 minutes until the cheese bubbles. For extra melty cheese, broil for 1-2 minutes at the end, watching carefully to avoid burning.

Tips & Variations

For a spicier dip, add a pinch of cayenne pepper or some chopped jalapeños.
Use pepper jack cheese instead of cheddar for a flavorful twist.
If you don’t have fresh cilantro, a teaspoon of dried cilantro or parsley works fine.
Serve with fresh veggies, pita chips, or tortilla chips for dipping.

Storage

Store any leftover dip in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven until warmed through. Stir before serving to maintain creaminess.

How to Serve

A close-up view of a baked casserole in a white rectangular dish showing two visible layers. The bottom layer is thick and brown with a slightly grainy texture, likely a meat or bean mixture, forming an uneven yet firm base. On top, there is a melted cheese layer in the center, creamy white with golden brown spots, softly blending around the edges into the bottom layer. The cheese layer has a smooth, gooey appearance with small bubbles and light browning. The baking dish rests on a white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use canned beans straight from the can?

Yes, just be sure to drain and rinse the beans well to reduce excess salt and improve flavor.

Is this dip suitable for vegan diets?

This recipe uses Greek yogurt and cheddar cheese, so it’s not vegan as is. You can substitute with plant-based yogurt and vegan cheese to make it vegan-friendly.

Healthy Easy Bean Dip Recipe

Print Recipe

★★★★★

4.6 from 396 reviews

This Healthy Easy Bean Dip is a flavorful and nutritious appetizer perfect for any gathering. Made with black beans, non-fat Greek yogurt, and a blend of spices, it’s creamy, protein-packed, and topped with melted cheddar cheese for an irresistible finish.

Author: Lila
Prep Time: 10 minutes
Cook Time: 17 minutes
Total Time: 27 minutes
Yield: 6 servings 1x
Category: Appetizer
Method: Baking
Cuisine: American
Diet: Low Fat

Ingredients

Scale

Base Ingredients

1 tablespoon olive oil
1.5 cups cooked black beans, drained & rinsed (15 oz can)
1/3 cup non-fat Greek yogurt
1/4 teaspoon salt (optional)
1/2 teaspoon cumin
1/2 teaspoon chili powder
1 tablespoon lime juice
1 tablespoon fresh cilantro leaves (optional)
1 tablespoon water (optional)

Topping

3/4 cup cheddar cheese

Instructions

Preheat Oven: Preheat your oven to 450°F (232°C) to prepare for baking the dip later.
Prepare the Bean Dip: Combine the olive oil, black beans, non-fat Greek yogurt, salt, cumin, chili powder, lime juice, and fresh cilantro leaves into a food processor or blender. Blend until smooth. Add 1-2 tablespoons of water as needed to reach a creamy but not watery consistency.
Assemble the Dip: Pour the smooth bean mixture into a baking dish (8.5 x 6.5 inches or 8×8 inches works well). Evenly sprinkle the cheddar cheese over the top of the dip.
Bake and Broil: Bake in the preheated oven for 15 minutes, or until the cheese is bubbly and melted. For extra melting and slight browning of the cheese, broil the dip for an additional 1-2 minutes, watching carefully to prevent burning.

Notes

To make the dip smoother, add water gradually and blend well without making it too thin.
Using fresh cilantro is optional but adds a fresh herbal note to the dip.
If you prefer a spicier dip, increase the chili powder slightly or add a pinch of cayenne pepper.
Serve with tortilla chips, fresh veggies, or use as a spread on sandwiches.
Store leftover dip in an airtight container in the refrigerator for up to 3 days.

Keywords: black bean dip, healthy dip recipe, baked bean dip, easy appetizer, protein-packed snack