Rosemary Olive Oil White Bean Dip

rosemary white bean dip
Kaleigh McMordie, MCN, RDN
Total Time: 5 min
Prep Time: 5 min
Cook Time: 0 min
Servings: 6 (1/4 cup each)

Nutrition Highlights (per serving)

107 calories
3g fat
16g carbs
5g protein
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Nutrition Facts
Servings: 6 (1/4 cup each)
Amount per serving  
Calories 107
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 130mg 6%
Total Carbohydrate 16g 6%
Dietary Fiber 4g 14%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 5g  
Vitamin D 0mcg 0%
Calcium 45mg 3%
Iron 1mg 6%
Potassium 272mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

In no time at all, you can whip up your own hummus-like spread with only a few simple ingredients and no added salt. It's easy to make this flavorful, healthy rosemary olive oil white bean dip at home, and it's a delicious alternative to store-bought hummus—without a lot of sodium or added ingredients.

There's plenty of flavor from the herbs and spices, so salt isn't needed. You can feel good about snacking as you dip in raw veggies or whole grain crackers for a nutritious snack filled with plant protein, fiber, and healthy fat!


  • 1 can (15.5 ounces) low-sodium white beans, drained and rinsed
  • 1 clove garlic
  • 1 small lemon, juiced
  • 1 tablespoon chopped fresh rosemary
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon freshly cracked pepper


  1. Place all ingredients in a food processor or blender. Blend until smooth.

  2. Serve with raw vegetables or whole grain crackers for dipping.

    Ingredient Variations and Substitutions

    White beans are generally easy to find in the bean aisle. Look for no added salt or low sodium versions of Northern, Navy, or Cannellini Beans—they all fall under the white bean category and have similar nutritional value.

    For even more herb flavor, add fresh thyme, parsley, or oregano.

    Increase the amount of garlic if you like a strong garlic flavor.

    Cooking and Serving Tips

    Serve this dip with raw veggies such as carrots, celery, broccoli, cauliflower, or any color bell pepper. Whole grain crackers are also a good choice.

    You can also use this dip as a sandwich spread instead of mayonnaise or mustard. It's creamy enough to add incredible texture to every bite and much more flavorful than typical sandwich spreads.

    Although you're not adding additional salt to the dip, there is some sodium in the canned beans. Rinsing them before use can typically reduce the sodium content by up to 40 percent. Simply drain them, then hold them under cold running water.

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By Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.