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Healthy Pinto Bean Dip recipe is made low calorie and high in protein. A simple and delicious healthy bean dip recipe that's ready in 15-minutes. Great served as a snack or party appetizer! Gluten Free + Low Calorie
There's nothing better than a warm bean dip topped with melted cheese and a bag of chips and veggies to dip into it! It's one of my favorite appetizers to make for a weekend snack, parties and gatherings.
Not only does it take less than 15 minutes to bake in the oven, it's good for you! Gluten free, lower in calories and high and protein and fiber!
Healthy Pinto Bean Dip
You may be wondering - is bean dip healthy? This recipe sure is and here's a few reasons why.
- High Fiber - Beans are an excellent source of fiber and this recipe has 10 grams per serving! 30 grams is what I recommend daily for women. Fiber is great for hormone balancing and weight loss. I talk about the importance of fiber in my free weight loss class.
- High Protein - Snacks are best when they're high in protein as protein balances any blood sugar response from carbs. This recipe has 13 grams of protein per serving which is high for a snack recipe.
- Low Calorie - The recipe is made lighter with nutrient focused ingredients. It has just 176 calories per serving. Each serving is about 1/3 to 1/2 cup.
- Gluten Free - The recipe is naturally gluten free. If you are also dairy free, you can easily swap or omit this.
Ingredients For Healthy Bean Dip
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.
- Pinto Beans
- Salsa or Pico de Galo
- Green Yogurt, nonfat
- Cumin
- Chili Powder
- Salt
- Water
- Cheese
How To Make Bean Dip
Making bean dip with pintos is super easy. Blend, bake and serve all in under 20-minutes. In fact, once you realize how easy it is to make this bean recipe, I know it will become a favorite of yours!
To start, drain and rinse the beans then place them in a food processor or blender with the other ingredients minus the cheese. Blend until smooth. I scrape the sides down then blend again to get everything in.
Note, I did add a little water to my recipe to thin it out a bit. This is totally optional and I recommend if you're using a thinner salsa that you omit the water. This is a personal preference depending on how thick you like your dip!
Next transfer to an oven safe dish, top with cheese and bake the dip in the oven 15 minutes. Serve immediately hot with chips or raw veggies!
The dip will last 5 days in the refrigerator. To reheat your bean dip, place in the oven 10-15 minutes at 350 F or in the microwave 2-3 minutes. I do not recommend storing pinto bean dip in the freezer.
Can You Make Gluten Free Bean Dip In A Slow Cooker?
Yes! This bean dip recipe can be made in a crockpot by blending the ingredients then adding it to a slow cooker. Top with cheese then heat on a low setting for 2-3 hours. You can serve the dip directly from the slow cooker.
How To Prep Pinto Bean Dip Ahead Of Time
You may be wondering if you can prep pinto bean dip ahead of time. The answer is yes! You can prep everything up to the point of heating, store in the refrigerator overnight then heat then next day. I would not recommend prepping more than one day in advance.
What To Serve With Pinto Bean Dip
Here's a few ideas for how to eat bean dip!
- Chips - these are my favorite grain-free chips!
- Raw Veggies - carrots, celery, cucumber, peppers, radishes pair well with this.
- Taco Salad - add this bean dip to a healthy taco salad recipe. Yum!
- Quesadilla - put bean dip in or on a quesadilla like this breakfast quesadilla recipe.
- Burrito Bowl - this bean dip would be delicious in a burrito bowl.
Substitutions For Healthy Bean Dip Recipe
Here's the substitutions you can make with this recipe. Please keep in mind that substitutions you make will change the nutritional values you see in the recipe card.
- Pinto Beans - Any bean can be substituted in this recipe.
- Salsa - You can omit the salsa if you prefer.
- Cumin - Some people are sensitive to this spice. If you are, you can omit it and replace with paprika or just keep the chili powder.
- Chili Powder - This can be omitted or replaced with paprika.
- Greek Yogurt - I do not recommend omitting this as it adds the protein and texture to the dip. If you do need a dairy free option, I recommend using dairy free almond yogurt.
- Cheese - Dairy free cheese may be substituted, nutritional yeast or the cheese can be omitted. Any cheese variety will work too!
More Healthy Dip Recipes
Healthy Pinto Bean Dip
Ingredients
- 15 oz pinto beans drained and rinsed
- 1/3 cup nonfat Greek yogurt
- 1/3 cup salsa or pico de galo
- 2 tablespoons water
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin
- salt to taste
- 2 tablespoons 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 minutes until the cheese is melted 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.
Notes
- My Amazon shop has more products similar to those used for this recipe and that I recommend to my weight loss clients.
- If you enjoy this recipe, check out my cookbook for more delicious recipes!
Nutrition
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