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Pinto Bean Dip doesn’t have to be a guilty pleasure! This bean dip recipe is warm, cheesy, and scoopable with 13 grams of protein and just 176 calories per serving. Ready in 20 minutes and naturally gluten-free, it’s the kind of snack you can feel good about putting on the table.
There’s nothing better than a warm bean dip topped with melted cheese and a bag of chips and veggies to dip into it! I make it when friends come over, when we’re watching the game (get more healthy football appetizers here), or sometimes when I just want something warm and satisfying to dip into on a Sunday afternoon.
Just like my high protein taco dip and baked crab dip, what I love most about this healthy bean dip, is that it doesn’t taste like a “healthy” version of anything, with the melted cheese on top and the creamy spiced filling.
Why You Will Love This Recipe
- High Fiber Dip: At 10 grams per serving, this dip is a serious fiber win. Fiber keeps you full between meals and plays a key role in satiety hormone balance and weight loss; something I talk about a lot with my clients and in my weight loss class for women.
- High Protein: With 13 grams of protein per serving, this dip pulls its weight as a snack. The secret is Greek yogurt. It replaces the sour cream you’d find in most bean dips and quietly doubles as a protein booster. It balances blood sugar, keeps you fuller longer, and means fewer trips back to the chip bowl.
- Low Calorie & Gluten Free: At just 176 calories per serving (about ⅓ to ½ cup), this dip is naturally gluten-free and made lighter with wholesome, nutrient-focused ingredients.
This low-calorie bean dip makes a tasty starter for meals like these stuffed zucchini boats and easy ground turkey tacos.
Table of Contents
Ingredients
Here’s what you need to make this yummy bean dip that’s low in calories! You will also need an 8-inch by 8-inch oven safe dish to bake it in as well as a food processor or blender.
- Greek yogurt: I use non-fat Greek yogurt to boost the protein and give the homemade bean dip a creamier texture. You can also use low-fat or full-fat Greek yogurt but it will change the nutrition a bit, adding more calories and fat. I don’t recommend using regular yogurt because it contains less protein and won’t produce the same creamy results. I also use Greek yogurt in this creamy salsa dip.
- Salsa vs. pico choice: You can use either one. Fresh pico gives the dip a chunkier texture while a jarred salsa blends smoother.
- Water: This is needed to control the texture of the dip and how much you need will depend on the brand of salsa you use. If you are using a thinner salsa, you may be able to skip the water completely.
See the recipe card for the full list of ingredients with quantities.
Variations & Dietary Modifications
- Beans: Pinto beans give this dip its creamy, mild base, but any canned bean works here. Black beans add a slightly earthier flavor, just like in my black bean hummus. Or you can use white beans to keep it extra mild and smooth, and chickpeas give it a hummus-like vibe.
- Dairy-free: Use a non-dairy Greek yogurt such as unsweetened almond or coconut yogurt. Just look for one that’s plain and unflavored. You also need to replace the cheese. I suggest either using your favorite dairy-free shredded cheese or nutritional yeast (start with 2 tablespoons). You can also skip the cheese entirely if you prefer.
- Spice Level: You can easily make it your own! Leave out the chili powder for a milder dip, keep the recipe as written for a gentle kick, or for a spicy pinto bean dip, add a pinch of cayenne or a diced jalapeño for some heat.
- Cumin: If you’re sensitive to cumin, swap it for smoked paprika or just stick with the chili powder. Both keep the flavor warm and savory without the earthiness cumin brings.
How To Make Pinto Bean Dip
Making bean dip with pintos is super easy. Blend, bake and serve all in under 20-minutes. To get started, preheat your oven to 450° F, grab your food processor or blender, and drain and rinse the beans.
- Step 1: Blend. Place all the ingredients except the cheese in a food processor or blender. Blend it on high or until smooth. You may need to stop, scrape down the sides, and then blend again. At this point, you may need to add some water to thin out the dip. I added a little water because my salsa was on the thick side. This is a personal preference depending on how thick you like your dip!
- Step 2: Transfer to dish. Once it’s creamy, transfer the mixture to an 8-inch by 8-inch casserole dish.
- Step 3: Add cheese. Spread the beans out into an even layer and top with cheese.
- Step 4: Bake. Bake 15-20 minutes until the cheese is melted and golden and the dip is bubbling at the edges. Remove it from the oven and the dip warm with your favorite dippers.
Expert Tips
- Dish Size: You can use a smaller dish, such as a 6×6 or a round casserole, for a thicker dip layer. The dip may need to cook 5-8 minutes longer since it’s a thicker layer.
- Don’t Skip Draining and Rinsing the Beans. This removes excess sodium and the starchy liquid that can make the dip gummy. A quick rinse makes a difference in both texture and flavor.
- Let it Sit for 2–3 minutes Before Serving. The dip comes out of the oven very hot and will thicken slightly as it rests. This also makes it easier to scoop cleanly.
- Storing and Reheating: The dip will last 5 days in the refrigerator. To reheat your bean dip, place it in the oven for 10-15 minutes at 350° F or microwave it for 2-3 minutes. If your dip thickens after refrigerating, stir in a tablespoon of water before reheating.
- Do Not Freeze: Do not store pinto bean dip in the freezer, as the texture becomes grainy after thawing.
Pinto Bean Dip Recipe FAQs
Yes! Blend all the ingredients as directed and transfer the mixture to your slow cooker. Set it to low, and let it heat for 2–3 hours. Add the cheese in the last 30 minutes of cooking. You can serve it straight from the slow cooker, which is perfect for keeping it warm at a party or gathering without having to worry about reheating.
Sure! Blend all the ingredients, spread the mixture into your baking dish, and top with cheese. Cover and refrigerate overnight, then bake as directed when you’re ready to serve. I’d stick to one day ahead as beyond that, the texture and freshness start to suffer.
Absolutely! The cheese is optional here, and the dip is still creamy and flavorful without it thanks to the Greek yogurt and salsa doing most of the heavy lifting. If you want that melty, cheesy top without the dairy, swap in your favorite dairy-free shredded cheese. You can also stir in 2 tablespoons of nutritional yeast before baking to add a similar cheesy flavor to the dip.
I don’t recommend it. Bean dips made with Greek yogurt don’t freeze well because the yogurt separates as it thaws, leaving the texture grainy and watery rather than smooth and creamy. The good news is it keeps well in the fridge for up to 5 days in an airtight container, so make-ahead fridge storage is the better move here.
Serving Suggestions
This dip is delicious with regular chips, grain-free chips or raw veggies like carrots, celery, cucumber, peppers, and radishes.
It also works beautifully beyond the chip bowl! Spread it inside a quesadilla like this healthy breakfast quesadilla, spoon it over a slow cooker burrito bowl, or serve it alongside shredded chicken tacos for a full taco night spread.
More Healthy Dip Recipes
If you tried this Healthy Pinto Bean Dip recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Pinto Bean Dip
Ingredients
- 30 oz Pinto Beans, 2 cans, drained and rinsed
- ⅔ cup Nonfat Greek Yogurt
- ⅔ cup Salsa, or pico de galo
- ¼ cup Water
- 1 teaspoon Chili Powder
- 1 teaspoon Cumin
- ¼ teaspoon Salt
- ¼ cup Low Fat Cheddar Cheese
- optional: cilantro, jalapenos, salsa for topping
Instructions
- Preheat oven to 450 F.
- Place all the ingredients except the cheese in a food processor or blender. Blend on high or until smooth. Scrape down the sides and blend again.
- Transfer the mixture to an 8-inch by 8-inch casserole dish. Spread into an even layer than top with cheese.
- Bake 15-20 minutes until the cheese is melted on top then remove from the oven and serve immediately warm.
- To reheat, bake in the oven at 350 F for 10-15 minutes or in the microwave 2-3 minutes on high.
Video
Notes
- Always drain and rinse your beans. It removes excess sodium and the starchy liquid that makes dips gummy.
- Let it rest before serving. The dip comes out very hot and thickens slightly as it sits. Give it 2–3 minutes before scooping — it holds together much better and won’t burn anyone’s mouth.
- Control the thickness with water. The water in this recipe is optional and depends on your salsa. If you’re using a thinner jarred salsa, skip it. If your dip looks too thick after blending, add water one tablespoon at a time until you hit the consistency you want. Adjust before baking — once it’s in the oven, the texture is set.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
So easy, yummy and healthy!
Delicious! I added more cheese because I struggle with discipline, haha. I would definitely double the recipe because this made the thinnest layer ever in an 8×8 pan. Alternatively, I suppose I could use a smaller pan, depending on how many people plan to indulge in the dip.