Let’s be honest — dips are a great snack. But store-bought ones can be expensive, packed with preservatives, and not always the healthiest. So, why not try making your own instead? It’s cheaper, healthier, and you probably already have the ingredients in your cupboard! One of our all-time favourites in my house is Easy Butter Bean Dip. It’s quick, nutritious, and perfect for the lunchbox or an afternoon snack. I make a big batch, store it in the fridge, and it’s ready for all kinds of uses — from dips to spreads.
We often enjoy it spread on my easy 2 ingredient flatbreads or with my high protein flatbreads as a quick snack!
Why You’ll Love This Easy Butter Bean Dip:
- Quick & Easy: With just a few ingredients and a blender or food processor, this dip comes together in minutes.
- Affordable & Pantry-Friendly: You don’t need to make an extra trip to the store. Butter beans are cheap and often stocked in most cupboards, making it the perfect last-minute snack when you’re running low on groceries.
- High in Protein & Fiber: It’s full of plant-based protein, fiber, and healthy fats, making it a satisfying snack that will keep you feeling full.
- Versatile: This dip works wonders as a lunchbox filler, paired with crackers, cucumber, or carrot sticks. It also makes a great sandwich spread for a healthy twist on your kids’ lunch.
Butter Bean Dip: The Perfect Lunchbox Snack
When it comes to packing school or work lunches, I’m always looking for easy, nutritious options that my family will actually enjoy. This dip ticks all the boxes. It’s not only quick to whip up but also super versatile. You can add any veggie or cracker on the side, and the dip will always be a hit.
Pro Tip: I love pairing it with crunchy veggie sticks like carrots, cucumber, or celery for an added nutrient boost. It’s an easy way to sneak in some extra veggies, and the dip makes them a whole lot more appealing to the little ones. You can even pack it with some pita bread or crackers for dipping!
Perfect for Afternoon Snacks & Reducing Food Waste
You can also enjoy this dip as a quick afternoon snack. Spread it on toasted pita or serve it with whole-grain crackers. It’s a satisfying, healthy option that beats reaching for a processed snack.
Another bonus? This dip freezes really well. I always make a double batch and freeze half to have it ready for later. Freezing leftovers not only reduces food waste but also makes meal prep easier in the long run. When you’re running low on fresh ingredients, it’s a great go-to snack to pull out from the freezer!
Easy Butter Bean Dip
Equipment
Ingredients
- 1 can butter beans 400g drained
- 1 small garlic clove peeled and grated more or less depending on your love of garlic
- ½ lemon juice only
- 1 heaped tablespoon light tahini – optional
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- Salt to taste add a small pinch to start, and more if needed
- 1-2 tablespoons boiled water
Instructions
- Measure all the ingredients into a blender. Blend, add more boiled water if needed.
- Taste and adjust the seasoning if needed. Transfer to a container.
- Storage: Keep in an airtight container. Store in the fridge for 3-5 days. Divide into small tubs and freeze for 3 months. Defrost in the fridge overnight.
