White Bean, Garlic & Sage Dip

This is more of an Italian take on a bean dip, like hummus. It is great as a snack, as part of a meal prep, or as a healthy spread to wraps or sandwiches. It’s also something healthy to take to your next party. Here are some nutrition facts of cannellini beans, or white kidney beans.

Cannellini Beans or White Kidney Beans

1 Cup Cooked Cannellini Beans

  • 255 Calories
  • 1.1 g Total Fat | Mainly Unsaturated Omega Fats
  • 47 g Carbohydrates
  • 19 g Fiber | Weight Managements
  • 0.7 g Sugar
  • 15 g Protein
  • 12% RDA for Calcium | For Healthy Bones
  • 23% RDA for Iron | For Healthy Blood
  • 24% RDA for Magnesium | For Healthy Nervous System & Bones

Although it might seem like a lot of calories for 1 cup of food, the nutrient value is well worth it! With this recipe, it will be easy to have 1 cup and get all the benefits.

The Dip

This would be perfect for an easy meal prep to take on the go and an easy way to have one of your protein servings be plant-based.

Meal Prep: 1 cup of the dip, favorite dipping veggies & crackers, and your favorite mid-day drink. Done!

White Bean, Garlic & Sage Dip

  • Servings: 2-3 servings
  • Print


  • 1 15 oz can white cannellini beans or white kidney beans OR 1 1/2 cups cooked white beans
  • 1/4 cup low fat unsweetened yogurt, I use Kite Hill’s Plain yogurt
  • 2 tbsp lemon juice, or juice from 1 lemon
  • 2 tsp ground sage
  • 2 garlic cloves
  • Salt and Pepper, if desired


  1. Blend all ingredients in a blender until the mixture is smooth.
  2. Eat cold or warmed with pretzels, vegetables, multi-grain crackers, pita bread, etc. Or save as a spread of wraps and sandwiches.

Nutrition Information

216 calories | 1.1 g total fat | 0.3 g polyunsaturated fat | 0.2 g monounsaturated fat | 0.5 g saturated fat | 0-2 mg cholesterol | 30 mg sodium (unsalted) | 38 g carbohydrates | 8.8 g fiber | 3.4 g sugar | 14.9 g protein | 13% Vitamin C | 19% Vitamin K | 20% Calcium | 30% Magnesium | 29% Iron | 28% Zinc

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