5-Minute White Bean Dip with Artichokes (High Protein)

Are you looking for a quick, healthy snack or last-minute appetizer? This white bean dip recipe is easy and delicious. It combines the classic flavor of rosemary and garlic with sweet basil and briny artichokes, resulting in a healthy bean dip with widespread appeal.

Plus, it offers flexibility for various dietary needs. While it’s naturally gluten- and dairy-free, this dip can be modified for vegan or vegetarian lifestyles. Whether you’re hosting a party, attending a potluck, or want a healthy bite between meals, this creamy white cannellini bean dip will be your new go-to.

Why You’ll Love This Recipe

There is so much to love about this bean dip. It’s:

• Full of satisfying flavor that compliments a variety of healthy snacks
• A great source of protein and beneficial fiber to support gut health.
• Quick and easy! Made entirely with pantry staples, it only takes 5 minutes to prepare. It’s perfect for a food emergency when you need something fast.

Which Beans are the Best?

You can use any variety of canned beans for this recipe. But here are my recommendations:

• Cannellini beans are my favorite for making this dip. They’re slightly larger and creamier than other white bean varieties and contain more protein. Sometimes you’ll see cannellini beans referred to as white kidney beans due to their shape and size.
• Great Northern beans are another good option, offering a similar texture.

Regardless of the type, look for organic, canned beans with a BPA-free lining. The Eden brand cooks their beans with kombu seaweed, which makes them easier to digest.

Ingredients & Health Benefits

This recipe uses gut-healthy ingredients to nourish your microbiome.

• Cannellini Beans – Beans contain protein and both soluble and insoluble fiber. These fibers promote digestive health by feeding beneficial gut bacteria and supporting regular bowel movements which is critical for detoxification.
• Artichoke Hearts – Artichokes are another great source of prebiotic fiber, specifically inulin. They also contain antioxidants to fight inflammation and support overall health. Look for artichokes in water or brine versus oil. If you don’t like artichokes, leave them out.
• Extra Virgin Olive Oil – Known for healthy fats and high amounts of polyphenols, extra virgin olive oil has anti-inflammatory properties. The fresher and more robust the oil, the more flavor it will add to your dip. [Get 10% off your first order at Pour Olive; my favorite source for high-quality extra virgin olive oil].
• Collagen Peptides – Adding unflavored collagen peptides boosts easy-to-digest protein while supporting the integrity of your gut lining. A strong gut lining is critical for preventing leaky gut, inflammation, and auto-immune disease flare-ups.
• Herbs and Spices – This recipe uses dried rosemary, basil, garlic, and onion powder. These plants contain micronutrients, antioxidants, anti-inflammatory, and anti-microbial compounds. Plus, they’re just as tasty as fresh herbs, but without all the prep work.

See the recipe card below for the full ingredient list and quantities.

How to Make White Bean Dip with Artichokes

No time? No Problem. Simply drain and rinse the beans and combine everything into a food processor. Here are the step-by-step instructions for processing:

1. Add the beans, artichoke hearts, and collagen (if using), salt, herbs, spices, and olive oil to a food processor.
2. Process on low and gradually increase the speed. Add water or artichoke brine, 1 tablespoon at a time until you’ve reached the desired consistency. For a creamy dip, increase the speed to medium-high. If you prefer it chunky, process on low for less time and reduce the amount of liquid.
3. Adjust the seasonings to taste and add the lemon juice for more vibrance if desired.
4. Serve in a small bowl with an extra swirl of olive oil on top if desired. Store leftovers in a glass bowl with a tight lid in the fridge for 3-4 days.

Note: If you don’t have a food processor, simply mash the ingredients in a bowl with a fork. This will result in a really chunky bean dip.

What to Eat with Cannellini Bean Dip

The flavor of this dip makes it a versatile accompaniment to many foods. Here are my recommendations:

• Serve it with your favorite gluten-free crackers or brown rice cakes for a yummy snack with a little crunch.
• Celery sticks, carrots, and snap peas make excellent veggies for dipping.
• Spread it on toast for breakfast or use it as a savory omelet filling.
• Add a heaping spoonful to a fresh salad for extra flavor and protein.

 

Recipe Variations

For a Vegetarian or Vegan Dip: Omit the collagen peptides. You can use hemp protein or another plant-based protein powder instead. Just be aware that it may add a slightly bitter flavor. You may need additional water or artichoke brine to achieve the right consistency.

Fresh Rosemary: Dried herbs are a wonderful time saver; however, this dip is lovely with fresh rosemary. If you have a rosemary plant snip a 4-inch sprig and remove the leaves from the woody stem. It also makes a pretty garnish.

More Healthy Dip Recipes

Golden Beet Dip

Homemade Cashew Cream Sauce

Vegan Basil Pesto with Walnuts

Easy Salmon Dip

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