This healthy, easy bean dip is a creamy, flavorful appetizer made with simple pantry ingredients. Black beans are blended until smooth with Greek yogurt, lime juice, and warm spices, then baked with a layer of melted cheese for a comforting, satisfying finish.
It’s quick to prepare and works well for casual snacking, parties, or game-day spreads. Served warm, the dip has a rich texture without feeling heavy, making it a lighter alternative to traditional cheese-based dips.
Equipment
- Oven
- Food processor or blender
- Mixing bowl
- Baking dish (about 8×8 inches)
- Spatula
- Measuring cups and spoons
Ingredients
- 1½ cups cooked black beans, drained and rinsed
- ⅓ cup plain Greek yogurt
- 1 tablespoon olive oil
- 1 tablespoon fresh lime juice
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- Salt, to taste
- 1–2 tablespoons water (as needed for blending)
- ¾ cup shredded cheese (cheddar or similar)
- Optional garnish: chopped cilantro, green onions
instructions
- Preheat the oven to 450°F and lightly grease a baking dish.
- Add the black beans, Greek yogurt, olive oil, lime juice, cumin, chili powder, and salt to a food processor or blender.
- Blend until smooth, adding water a little at a time if needed to reach a thick but creamy consistency.
- Transfer the bean mixture to the prepared baking dish and spread it evenly.
- Sprinkle the shredded cheese evenly over the top.
- Bake for about 15 minutes, or until the cheese is melted and bubbling.
- Remove from the oven and let cool slightly before serving.
Recipe Info
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Servings: 4
- Cuisine: American
- Course: Appetizer/Snack
How to store
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat in the oven at 300°F until warmed through, or microwave in short intervals.
- Stir gently before serving to refresh the texture.
what not to do
- Do not skip rinsing the beans—it improves flavor and texture.
- Avoid adding too much water while blending; the dip should be thick.
- Don’t overbake, or the dip may dry out.
Tips & Variations
- Add diced jalapeños or cayenne for extra heat.
- Swap cheddar for pepper jack or Monterey Jack.
- Stir in cooked ground turkey or chicken for a heartier dip.
- Make it dairy-free by using plant-based yogurt and cheese.
- Serve with veggie sticks, crackers, or tortilla chips.
Approximate Nutrition
- Calories: ~210 kcal
- Protein: ~13 g
- Fat: ~11 g
- Carbohydrates: ~16 g
- Fiber: ~6 g
- Sugar: ~1 g
Ingredients
Method
- Preheat the oven to 450°F and lightly grease a baking dish.
- Add the black beans, Greek yogurt, olive oil, lime juice, cumin, chili powder, and salt to a food processor or blender.
- Blend until smooth, adding water a little at a time if needed to reach a thick but creamy consistency.
- Transfer the bean mixture to the prepared baking dish and spread it evenly.
- Sprinkle the shredded cheese evenly over the top.
- Bake for about 15 minutes, or until the cheese is melted and bubbling.
- Remove from the oven and let cool slightly before serving.
Notes
- Protein: ~13 g
- Fat: ~11 g
- Carbohydrates: ~16 g
- Fiber: ~6 g
- Sugar: ~1 g
Conclusion
This healthy, easy bean dip delivers creamy texture and bold flavor while staying balanced and nourishing. With protein and fiber from beans and yogurt, it’s a satisfying snack that fits easily into a wholesome eating plan without sacrificing taste.
conclusion
This healthy, easy bean dip delivers creamy texture and bold flavor while staying balanced and nourishing. With protein and fiber from beans and yogurt, it’s a satisfying snack that fits easily into a wholesome eating plan without sacrificing taste.
