A creamy, savory, low-fat white bean dip perfect for THM E snacks! It’s a cold dip, so great for all the veggie dippers. Make it low fat or fat free, too. And, it’s completely dairy free.
Low fat white bean dip may sound boring but it really is a blank canvas! So many flavors go well with the neutral flavor of white beans.
For the Trim Healthy Mama, a low fat white bean dip recipe is just what she needs. When we eat our healthy, nourishing carbs we keep our fats very low.
The trick is to add lots of flavor to low fat meals. Then, you don’t miss the fat so much!
While I don’t need to be dairy free, I do find that I feel better limiting how much dairy I consume.
Doesn’t mean I always do that, but I know that it’s best if I do.
Consequently, that means if I want a veggie dip that’s suitable for a THM E meal or snack I need to skip the sour cream and the non-fat Greek yogurt.
White beans to the rescue!
How To Make This Easy Savory White Bean Dip Recipe.
For best nutrition, use soaked and cooked white beans (I used Great Northern).
If you prefer canned beans, any white bean will do. Just drain and rinse well first.
See how easy that is?
I’ve chosen a different combination of seasonings but we love it. It’s kind of cheesy (thanks to nutritional yeast), a li’l bit garlicky, and miso adds an interesting flavor note.
If you don’t have miso, no worries! Liquid aminos or soy sauce works just as well.
A Word On Nutritional Yeast.
Nutritional yeast is not the same as the yeast packets in the baking isle for making bread.
It’s also not the same as brewer’s yeast, which is a by-product of making beer.
It is a rich source of B vitamins and many vegans and vegetarians use it in their recipes. Try to purchase nutritional yeast that’s not been fortified, such as the THM Nutritional Yeast.
However, for some people, nutritional yeast is not something they should eat. If you are particularly sensitive to MSG, nutritional yeast may not be for you as it likely contains free glutamaic acid. That is what causes the reaction.
If you’re not sure about nutritional yeast, I encourage you to read these 2 articles from Traditional Cooking School to help you decide:
I’m personally fine with using it. Though I have stopped sprinkling “nooch” on all the things.
If you decide to leave out the nutritional yeast, no problem. You may want to increase the amounts of the other seasonings or even add something else.
Just about any herb or seasoning blend works in this easy white bean dip recipe.
How To Fit This White Bean Dip Into Your THM Meal Plan.
Since beans are primarily a THM E fuel (small amounts are allowed occasionally in THM S meals) this dip is best suited for E meals and snacks.
All the veggies can be dipped into this yummy bean dip.
Make it fat-free and dip some Sprouted Corn Tortilla Chips in there too. Just keep portion size in mind to keep your carbs in the E range and always try to include plenty of non-starchies!
Have a couple tablespoons now and then in an S with low carb veggies, that would just be your carbs for the meal or snack.
With snacks on THM you don’t always have to have protein, but it’s a good idea if you can. Beans are a source of protein and half a cup of this savory white bean dip contains 6.5g of protein.
Have you ever made a white bean dip before?
- Add all ingredients to food processor and puree until smooth and creamy.
- Taste for seasoning and adjust as desired.
- Store in the refrigerator in a tightly sealed container.
For canned beans, use 2 15.8 cans, drained and rinsed. Adjust seasoning if needed.
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Nutrition Information:Yield: 4 Serving Size: 1/2 cup
Amount Per Serving: Calories: 110.7Total Fat: 2.5gSaturated Fat: 0.3gUnsaturated Fat: 0.6gCholesterol: 0mgSodium: 114.4mgCarbohydrates: 16.3gNet Carbohydrates: 12.5gFiber: 3.8gProtein: 6.3g