Sep 10

Creamy White Bean Dip Recipe with Parmesan Cheese & Sage


Serve this healthy white bean dip at your next football get-together, or enjoy it as a power-packed snack during the week.
White Bean Dip Recipe with Parmesan Cheese & Sage

For weeks, I’ve been waiting for the first Sunday of the NFL season. It’s a great excuse to hang out with family, dive into healthy dips like this vegetarian white bean version with Parmesan cheese and sage, and maybe even crack open a beer or two. Of course, the computers are at the ready so that we can check our Fantasy Football stats.

For the second year running, I’m in a Fantasy Football league (called “Knead to Win”…snicker) with seven other food bloggers. My team, the Panfrying Pigskins (that’s what I said) is playing against other food-focused teams, such as Sugar High, Baker’s Dozen and Cookie Crushers. It keeps the whole thing pretty interesting.

This healthy dip takes less than five minutes to make. Truly. Simply throw the cannellini beans (white kidney beans), lemon juice, olive oil, garlic, salt, cayenne pepper, sage and chives in a food processor or blender and puree away. Done.

Serve it up with your favorite raw veggies, crackers or pieces of whole wheat pita. It also works well as a spread on a whole wheat tortilla, stacked with fresh vegetables. I love having these kinds of dips available for afternoon snacking during the week. It keeps me away from the junk!

Of course, if football isn’t your thing, just curl up with a good book and bowl of this dip. That makes for a pretty great Sunday afternoon, too.

(Congratulations to all of my fellow red-faced runners. This past weekend, many of you met the 5k challenge. Go check out all of the happy, healthy red-faced photos!)

The recipe:
In the bowl of a food processor, combine cannellini beans, olive oil, lemon juice, garlic, salt and 1/8 teaspoon of cayenne pepper. Puree until smooth. Taste and add more cayenne pepper, if desired.

White Bean Dip Recipe with Parmesan Cheese & Sage

Add sage and pulse to combine. Transfer the dip to a serving bowl.

White Bean Dip Recipe with Parmesan Cheese & Sage

Serve with pita bread wedges, crackers or crudite.

Other bean dip recipes:

Cookin’ Canuck’s Spicy Black Bean Dip with Roasted Red & Chipotle Peppers
Cookin’ Canuck’s Artichoke Hummus with Hazelnuts & Fresh Mint
The Cozy Apron’s Creamy White Bean & Apple-Smoked Bacon Dip
Sweet Road’s Black Bean & Sweet Potato Dip

White Bean Dip Recipe with Parmesan Cheese & Sage
Prep time
Total time
Calories 64.6 / Total Fat 3.9g / Saturated Fat 0.8g / Cholesterol 1.3mg / Sodium 158.6mg / Total Carbohydrates 5.8g / Fiber 1.8g / Sugar 0g / Protein 2.8g / WW (Old Points) 1 / WW (Points+) 2
Serves: Makes approximately 1½ cups
  • 1 can (15 oz.) cannellini beans, drained & rinsed (I prefer Bush's Beans)
  • ¼ cup (packed) finely grated Parmesan cheese
  • 3 tbsp extra-virgin olive oil
  • 1 tbsp fresh lemon juice
  • 1 clove garlic, minced
  • ¼ tsp kosher salt
  • ⅛ - ¼ tsp cayenne pepper (to taste)
  • 1 tbsp finely chopped fresh sage leaves
  • 1 tbsp minced chives
  1. In the bowl of a food processor, combine cannellini beans, Parmesan cheese, olive oil, lemon juice, garlic, salt and ⅛ teaspoon of cayenne pepper. Puree until smooth. Taste and add more cayenne pepper, if desired.
  2. Add sage and pulse to combine. Transfer the dip to a serving bowl.
  3. Serve with pita bread wedges, crackers or crudite.
From the kitchen of Cookin' Canuck |
Nutrition Information
Serving size: 2 tablespoons Calories: 64 cal Fat: Total Fat 3.9g / Saturated Fat 0.8g

Related Posts Plugin for WordPress, Blogger...

{ 31 comments… read them below or add one }

1 Katrina @ Warm Vanilla Sugar September 10, 2012 at 7:10 am

This looks so fabulous!


2 generic viagra May 21, 2014 at 5:09 am

It’s about time someone wrote about this.


3 Brian @ A Thought For Food September 10, 2012 at 8:19 am

Yes! Bean dip with fresh herbs… served with a cold beer!?!?!?!?!?! What a fabulous afternoon snack!


4 Lora September 10, 2012 at 8:37 am

Desperately looking for more ideas to use up all the sage in my garden. This is perfect. What a wonderful blend of flavors. Thanks!


5 carrian September 10, 2012 at 8:38 am

This looks delicious and your photos are perfection. and congrats on running this weekend. I hate that I missed out


6 Val @ Bonbon Break September 10, 2012 at 9:19 am

What a fantastic combination! We have an incredible abundance of sage in our garden and I am always looking for new recipes. My kids will LOVE dipping carrot sticks in this. Thank you and your photos are just beautiful.


7 Jennifer September 10, 2012 at 9:22 am

Looks great! I love how easy and healthy it is.


8 Julia {The Roasted Root} September 10, 2012 at 9:27 am

I love this! White beans are one of my favorites and I feel like dips at family functions can be so fatty and lacking in nutrition. This one’s a winner!


9 Katrina @ In Katrina's Kitchen September 10, 2012 at 9:48 am

I am SUCH a dipper! I could be very happy with this for a whole meal!


10 Lana @ Never Enough Thyme September 10, 2012 at 9:51 am

What a delicious – and healthy – dip! Love the flavors in here with the beans, olive oil, parm (!) and especially the sage. Lovely recipe to enjoy along with the game.


11 Minnie(@thelady8home) September 10, 2012 at 10:21 am

That looks fabulous!~!~!

Too good.


12 Erika Kerekes September 10, 2012 at 11:07 am

Nothing like a good simple bean dip – one of my favorite game-time snacks too!


13 Alyssa | Queen of Quinoa September 10, 2012 at 11:10 am

Perfect fall dip! The fam would love to scoop this up during football games. Plus they’d probably never know it’s healthy!


14 sippitysup September 10, 2012 at 11:33 am

Thanks for noting that I could curl up and like this bowl without the football part! GREG


15 KalynsKitchen September 10, 2012 at 1:56 pm

Sage, love it! (And I buy those same gluten-free crackers; so great with hummus!)


16 Erin September 10, 2012 at 2:05 pm

It never occurred to me to go healthy for NFL Sundays…hmmm…

This looks good, though. Maybe I can convince everyone it has tons of mayo and is secretly very very bad for us!

Erin –


17 addie @ culicurious September 10, 2012 at 2:51 pm

yum, great looking recipe. I love bean dips. I am also very glad that football season is back upon us. :)


18 Laura (Tutti Dolci) September 10, 2012 at 3:13 pm

I love white beans with sage, what a great dip!


19 Cathy @ Noble Pig September 10, 2012 at 4:01 pm

I could destroy this with a few pita chips! Yum!


20 Jen @ Savory Simple September 10, 2012 at 6:03 pm

I make a very similar dip! Aren’t white beans amazing? The dips always taste so creamy and rich but they’re totally guilt free.


21 Jeanette September 11, 2012 at 5:16 am

We’re a big football and fantasy football family too, so I’m always looking for healthy football snacks like this one.


22 Elizabeth@ Food Ramblings September 11, 2012 at 6:41 am

a great dip for game day!


23 shelly (cookies and cups) September 11, 2012 at 7:23 am

I love this! Perfect snack food or sandwich spread!


24 4virtu September 11, 2012 at 11:18 am

Happy Tasty Tuesday! This beautiful recipe is a pick for Vegetarian Awareness Week!! Thanks for sharing!!


25 Marina {} September 11, 2012 at 7:26 pm

1. This looks delicious. I love white bean dips. Isn’t sage gorgeous?
2. Go red faced runners!
3. I know nothing about football.
that is all :)


26 Ashley's Cooking Adventures September 12, 2012 at 1:09 am

Yum. I love sage!


27 Sylvie @ Gourmande in the Kitchen September 12, 2012 at 1:17 am

I love healthy dips like this they make the perfect snack.


28 Roxana | Roxana's Home Baking September 12, 2012 at 1:48 pm

Football night or not, I love eating some veggies with a healthy dip and this bean dip sounds like a must make! Thanks Dara


29 Christine September 15, 2012 at 8:40 pm

Thanks for a new bean dip. I look forward to making this one.


30 Jennifer September 25, 2012 at 10:48 am

I made this over the weekend and it was a big hit at the party! I couldn’t find fresh sage at the market, so I used parsely and thyme snipped from my sister’s herb garden. This recipe is a keeper.


31 Brent March 13, 2013 at 1:25 pm

I added a bit of pesto when i realized I didn’t have any sage. Delicious.


Leave a Comment

Rate this recipe:  

{ 4 trackbacks }

Previous post:

Next post: