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High Protein White Bean Dip (10 Minutes, Vegan)

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High Protein White Bean Dip #vegan #dip |

I’m a firm believer in moderation. I like my food healthy and nutritious, but have absolutely no problem in treating myself to something fatty and ‘terrible’ every now and then.

I love keeping fit and strong and playing sports but know when it’s time to kick back and do jack for a while.

Something I’ve found in my relatively short years so far is that with so many things – too much is bad, and too little is bad. Finding a happy medium is often an excellent choice.

I don’t always listen to my own advice however. Over the last few months I munched and munched black beans – in this high protein black bean lime dip, and in this delicious black bean and corn salad too.

And…I ate them too much. So strong was my addiction, one day I even made a massive batch of the salad and ate it for breakfast, lunch and dinner.

Now I need a break from them, but still love beans in general and thenutritional whack they provide. Sooooo…what to do?

Well, create a new dip using white beans of course! The taste is totally different to the black bean dip, although it provides similar benefits.

The mustard adds a distinct but not overwhelming background flavour, while the lemon juice and zest gives it a fresh, summery kick.

It’s really nice, and can be used for dipping your favourite dippables into (think carrot sticks and so on), or spreading on toast as a healthy, homemade topping.

And one last argument for this lovely dip – it’s vegan!  Fantaaastic 😀

High Protein White Bean Dip #vegan #dip |

Health Benefits – High Protein White Bean Dip

Cannellini beans are very similar to kidney in terms of the nutritional value they provide (they’re pretty much just white kidney beans) – they contain awesome levels of fiber-protein, amazing for your blood/sugar level, keeping you feeling full for longer, your digestive system and even reducing the risk of heart attacks.

Of course the protein also helps with muscle fatigue and regrowth.

If you’re planning on transporting oxygen around your body (you are) then the high iron levels are crucial in keeping this working efficiently. Beans are also a great source of thiamin (vitamin B1).

A lack of B1 is found to be a leading cause of Alzheimer’s disease (1). And nobody wants that, obviously. Time to eat beans…

We want to know:

  1. What’s your favourite bean?
  2. Do you buy canned, dried or fresh?
  3. What food have you overeaten before? Have you started eating it again?
  4. Is there a food that you’ve never tried before but really want to?
    Tell us! 🙂
High Protein White Bean Dip #vegan #dip |
High Protein White Bean Dip
4.75 from 12 votes
A tangy high protein white bean dip that’s ideal for munching at home or taking to parties. Your body will thank you for this nutritious beast!
Diet: dairy-free, egg-free, gluten-free, vegan
Prep Time:10 minutes
Total Time:10 minutes
Servings:2 people


  • 1 can white beans (drained and rinsed) (1 can = 15.5oz)
  • 2 tbsp capers
  • 2 tbsp black olives
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • ½ tsp lemon zest
  • 1 tsp mustard
  • 1 tsp whole grain mustard (This recipe is just as delicious if you only have one mustard available, but if you have more then throw them in! Each will change the taste in its own subtle way)
  • Salt and pepper to taste
  • 1-2 clove garlic


  • Drain the beans and rinse them with cold water and shake the water off in the sieve.
  • Put them into a bowl/dish and mash them roughly with a fork.
  • Dice the capers and olives. Combine the olive oil, lemon zest, lemon juice, and the mustards, salt and pepper in a bowl. Peel and crush the garlic and add it with the olives and capers to the bowl.
  • Finally add the mashed beans and mix well.
  • If you want the flavours to develop a little stronger leave the mix for a while.
  • Bon appetit!!
    High Protein White Bean and Mustard Dip #vegan #dip |


IF YOU LIKED THIS RECIPE: Then you definitely need to check out our High Protein Black Bean Dip as well!


Nutrition Facts
High Protein White Bean Dip
Serving Size
181 g
Amount per Serving
% Daily Value*
Saturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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Recipe Rating

  1. Mmm… gonna have to try this one. Sounds like an alternative to hummus which I have a difficult time making w/o a food processor. Cannellini beans are much softer! My favorite bean is black beans too, and I’m starting to experiment buying them dry instead of canned. I overeat almonds. Roasted and unsalted… can’t. stay. out. of. them.

    1. Hey Valerie! Thanks for stopping by! It’s deffo a great alternative to hummus, though I think it should be easy to make hummus with canned chickpeas?!
      Regarding dry beans: Yes you’re absolutely right, it would cooler not to use cans. After trying it out a couple of times I came to the conclusion it’s quite the hassle though, hahaha 🙂
      Almonds are AWESOME! i actually might have some now. They’re supposed to be good for helping you to fall a sleep.

  2. Nice recipe, Dave! I looked your black bean dip also, and I cannot believe, how beautiful color that dip has – now I understand, why you couldn’t stop eating it 😉
    My favorite beans are the pinto beans – they taste great and they are so beautiful – each bean looks like some artist painted dark red spots on it 🙂

    1. Thanks Jasmin! Although I have to admit Kat did most of the work with the recipe 😉

      I love your description of the pinto beans…I’ve not actually tried them before but you’ve sold me. They sound so…elegant 🙂

  3. 4 stars
    I already had this recipe but without the mustard. Very delicious indeed! Yum again … :))

    1. Ha, great to hear 😀

  4. 5 stars
    Mmmm, I love making my own dips at home. This looks so delicious! I’ve never made a white bean dip before, so I definitely need to try this! I think kidney beans are my favourite bean, I always add them to vegetable chillis – which I tend to make at least once a week haha!

    1. Yep kidney beans are a classic alright. I eat at least a tin every week. I hope you enjoy the dip Harriet! 🙂

  5. I don’t think I have a favorite bean – I LOVE all beans equally – so I completely understand your addiction! This dip sounds wonderful – I haven’t ever used mustard in a bean dip before!

    1. Then there’s a first time for everything 🙂 let us know if you make the dip…it’s so tasty and the fact that’s it’s so healthy is just perfect…

  6. I am the exact same when it comes to black beans! I use them in breakfast with eggs, in burritos, in salads and chilis!! I use them so much that I avoid buying them at the grocery stores some days because I’m scared i’ll get sick of them haha. But then like you, I turn around and buy kidney beans and make soup haha.
    Ahhh at least they’re healthy right?! =D

    1. hahaha! True, at least they’re healthy 😀
      Beans can deffo become an addiction, especially once you find out how versatile they are. If you ask me, the chickpea is probably my favorite legume!

  7. 5 stars
    So if this dip were in front of me, I would rudely dip my whole hand into it and shovel it in my face.

    Because I am a classy lady.

    ah ha ha!

    1. I’d love to see that. Probably I’d even thing “Damn, this Gigi’s so hot right now.”

  8. Yes, yes, and yes! I love dips and anything that I can use chips to scoop up a big helping of it, makes me very happy on the inside. 🙂

    1. hahaha, very true 😀

  9. my all time favorite bean!

    1. Really? I have a tough time to say what bean is best. But a great question actually

  10. I love love white beans! This sounds so good!

  11. Yes! Love me some white bean dip! I’ve never considered adding capers to white bean dip before but that’s definitely a smart move. Need to try this recipe asap 🙂

    1. hahah, Kat will be pleased to hear that, when she’s back from her holidays 🙂

  12. This looks like the perfect dip! 🙂 I love white beans and can’t wait to give this a try!

    1. It almost looks like cookie dough, but don’t be fooled, if you taste it 😉

  13. This looks so darn yummy!! Love a good white bean dip!!

  14. I can even spread this dip over a slice of bread to eat for my lunch! looks really tasty!
    Thanks for sharing! 🙂

    1. Yes, that would totally be possible!

  15. I love cannellini beans and the capers must make it extra good. I buy beans canned and dried and all kinds all the time 🙂

    1. Yes, the capers give it an extra tang, deffo a cool ingredient here! 🙂

  16. Ottimo piatto! Very good dish!

  17. Two kinds of mustard..i will drool! We don’t get cannelini beans or black beans easily..and they are my favorite kind of beans..I suppose the same recipe can be used for chickpeas..but the taste will be different…

    1. Ahh, that’s a bummer! But I know this kind of problem. Over here chickpeas are difficult to find, lol!

  18. so i subbed cauliflower for the beans and omitted the oil- it was SOOOO good still (i’m sensative to beans.. allergically. not “classically”, lol.) try it!

    1. What a great Idea Jennifer!! I never made a cauliflower dip to be honest, but alas! That should work 😀
      Sorry for the late reply by the way!

    2. Mmm that actually sounds awesome with cauliflower! Gives me an idea…

  19. Do you think this recipe would be good without the oil? I eat oil-free and it looks really tasty otherwise!

    1. Hi Heather!
      Hmmm, I have my doubt to be honest, because oil is quite important to make the dip moist. Plus it carries a lot of flavour and enhances those from the other ingredients. It could be worth a try, but probably you’ll find better alternatives without oil :/

  20. 5 stars
    Hi, this looks great and I can’t wait to try it. How long could you keep it in the fridge for? I was thinking how good this would be for work lunches.

    1. Hi Heather! I’m glad you’re excited – I love this dip! I’d say 2-3 days should be fine if it’s well covered :). Enjoy!

  21. Have you tried this with Kalamata or green olives? I don’t have any black olives on hand and I really want to make this but I don’t want it to be overpowering.

    1. Hi Darrin, green olives would absolutely be fine!