Recipe: Italian White Bean Dip

Dips + Sauces Recipes, Pre + Post Workout Recipes

By: Chris Freytag, CPT

Italian white bean dip is made with one of my favorites: cannellini beans!  These white beans are savory, versatile and packed with protein and fiber to keep you feeling full and satisfied. This is such a simple snack or appetizer to whip together when you’re short on time. I always have these ingredients on hand just in case I need a quick appetizer. This literally takes 5 minutes to throw together and tastes like you went to a specialty store!

Total Time: 5 minutes

Yield: 6 serving(s)


  • 1 (15-ounce) can cannellini beans, drained and rinsed
  • 1/4 cup fresh parsley
  • 2 cloves of garlic, peeled
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • 2 tablespoons water
  • 1/8 teaspoon crushed red pepper
  • salt and pepper to taste


  1. Place all ingredients into a food processor or blender.
  2. Pulse or blend until almost entirely smooth, about 1-2 minutes. Garlic cloves should be very finely chopped.
  3. Season with salt and pepper to taste.
  4. Serve with carrots, celery sticks or baked pita chips for dipping. Or try serving with grilled whole wheat pitas!

Nutrition Information Per Serving

Calories: 80

Protein: 3 gram(s)

Fat: 3 gram(s)

Carbohydrates: 14 gram(s)

Fiber: 3 gram(s)

From the kitchen of:

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