Easy Black Bean Dip


Healthy and easy black bean dip that takes only 15 mins. Perfect for parties, Mexican night or game day. Serve with veggies or tortilla chips!

This black bean dip was created for a Super Bowl party. I’m personally not that invested in the game but I love the snacks, the half-time show and the commercials. And the people, obviously. Hanging with friends is fun no matter what the occasion.

Easy Black Bean Dip // Full of flavor but low in calories, fat and sugar!

In terms of game day snacks, I’m all about the dips. Guacamole is my #1. If you agree, I highly recommend checking out my healthy guacamole recipe because it’s delicious. But if you’re in the mood for something with a little protein and spiced-up flavor, this black bean dip is where it’s at.

Healthy and easy black bean dip that's perfect for parties, game day or Mexican night. Serve with veggies or tortilla chips!

Are Black Beans Healthy?

Yes! Black beans are high in protein and fiber which make them a great addition to any recipe! I love that they’re the base of this dip because they’ll actually fill you up and keep you satisfied instead leaving you with empty calories. If you’re on a weight loss journey, this black bean dip is the perfect snack to keep your health goals on track. This dip is low in calories (less than 70 calories for 1/4 cup) and almost no fat or sugar.

Healthy and easy black bean dip that's perfect for parties, game day or Mexican night. Serve with veggies or tortilla chips!

Ingredients in Black Bean Dip

  • black beans
  • olive oil
  • red onion
  • garlic cloves
  • spices – cumin, chili powder, sea salt, cayenne pepper
  • tomato paste
  • lime juice
  • apple cider vinegar
  • fresh cilantro
  • yogurt or sour cream for topping (optional)

Some recipes call for raw garlic and onion and this is fine, but I think sautéing the garlic and onion with the spices before processing everything together is essential. It gives the dip a robust flavor instead of the pungent flavor that raw onion and garlic can have.

In terms of spiciness, this version is pretty mild because I wanted for it to appeal to everyone. That said, you can make it spicer by adding additional cayenne pepper or sautéing a jalapeño pepper along with the garlic and onion. I might actually add a jalapeño next time I make it because I love spicy!

Easy Black Bean Dip // Full of flavor but low in calories, fat and sugar!

What Do You Serve With Bean Dip?

Serve this healthy black bean dip with tortilla chips or keep things super healthy and go with raw veggies like bell pepper, cucumber slices and carrots. I love serving it with fresh carrot chips.

More Dip Recipes to Try:

If you try this easy black bean dip recipe, please leave a comment and star rating below. Your feedback on my recipes is so helpful for the EBF team and other EBF readers!

Easy Black Bean Dip

5 from 3 votes
Healthy and easy black bean dip that's perfect for parties, game day or Mexican night. Serve with veggies or tortilla chips! Vegan and gluten-free.
Ceramic bowl of black bean dip, garnished with cilantro and purple onion. A persons hand is holding a tortilla chip with bean dip in front of the bowl. A smaller bowl of round carrot slices, cans of La Croix and some tortilla chips are in the background.
Prep Time 15 minutes
Total Time 15 minutes
Servings 3 cups


  • 2 - 15 oz cans black beans, drained and rinsed (reserve 1/4 cup black bean liquid)
  • 1 teaspoon olive oil
  • 1/2 medium red onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon cayenne pepper
  • 2 Tablespoons tomato paste
  • 2 Tablespoons lime juice
  • 1/2 Tablespoon apple cider vinegar
  • 2 Tablespoons fresh cilantro, chopped + extra for garnish
  • yogurt or sour cream for topping, optional


  • Add oil to a skillet over medium heat. Once hot add onion and garlic and cook, tossing frequently so the garlic doesn't burn. After about 5 minutes add in the spices (cumin, chili powder, sea salt and cayenne pepper). Toss to combine and continue cooking another 5 minutes. Add a tablespoon of water if the pan starts to dry out. After about 10 minutes of cooking total, remove from heat.
  • Place garlic and onion mixture, black beans, reserved black bean liquid, tomato paste, lime juice, apple cider vinegar and fresh cilantro into a blender. Blend until smooth. Taste and add additional spices, if needed. More salt or perhaps more cayenne pepper if you want the dip to be spicier.
  • Transfer the dip to a bowl, garnish with extra cilantro and sour cream, if using. Store in the fridge until ready to serve. Leftover can be stored in the fridge for 2-3 days.


If you like things spicer, feel free to add a seeded and chopped jalapeño while sautéing the garlic and onion. Another option is adding more cayenne pepper.


Serving: 1/4 cup Calories: 69kcal Carbohydrates: 13g Protein: 4g Fat: 1g Fiber: 4g Sugar: 1g


Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!
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Recipe Rating

    1. Kaz Parsons
      September 20, 2020 AT 1:44 am

      5 stars
      Gosh Brittany
      This dip is delish. Great to take to work wirh veggie sticks. Will toss some through zoodles and add a dollop of greek yoghurt. This will be a weekly staple. Many thanks Kaz

      1. Brittany Mullins
        September 23, 2020 AT 1:59 am

        So glad you’re loving this dip!! Thanks for making it and for coming back to leave a comment + star rating. I so appreciate it. 🙂

    2. Julie
      February 4, 2020 AT 2:10 am

      Can this be frozen after it is made? I make it for my family but they are still getting used to eating beans so we have a lot leftover. I’d love to make a full batch and freeze half for the following week!

      1. Brittany Mullins
        February 4, 2020 AT 9:06 am

        I’ve never tried freezing it, but I just did a quick Google search and it looks like bean dip can be frozen so I assume it would be fine to freeze this! Let me know if you try it.

    3. Hannah
      January 11, 2020 AT 2:44 pm

      5 stars
      Made this today for friends coming over to wat h the football game. It is delicious!! Everyone loved it! One small change made- I didn’t have any tomato paste so I used salsa instead.

      1. Brittany Mullins
        January 13, 2020 AT 2:47 pm

        Yay!! I’m so glad this black bean dip turned out well for you, Hannah! Thanks for coming back to leave a comment + star rating. I so appreciate it. 🙂

    4. Sarah Walker Caron (Sarah’s Cucina Bella)
      February 3, 2017 AT 8:32 am

      I love this! Black bean dip is a favorite here — and I also make it mild so that everyone can enjoy it. Looks great!

      1. Brittany Mullins
        February 6, 2017 AT 4:07 pm

        Yay! Thanks Sarah.

    5. Thyrone
      February 2, 2017 AT 8:32 pm

      Yet another super recipe. Thank you Brittany.

      1. Brittany Mullins
        February 6, 2017 AT 4:07 pm

        Thank you!!

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