Easy Black Bean Dip

Healthy and easy black bean dip that takes only 15 minutes to whip up. Perfect for parties, game day or Mexican night. Just 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!

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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.

Easy Black Bean Dip


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.


  • 215 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)


  1. 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.
  2. 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.
  3. 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 Size: 1/4 cup
  • Calories: 69
  • Sugar: 1g
  • Fat: 1g
  • Carbohydrates: 13g
  • Fiber: 4g
  • Protein: 4g
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Recipe rating

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

      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

      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!!

    6. Stacy
      February 2, 2017 AT 1:24 pm

      I’m with you. I love Super Bowl parties for the snacks.
      This recipe looks delicious. Thank you! And I want to try that guac too!

      1. Brittany Mullins
        February 2, 2017 AT 5:41 pm

        Thank you Stacy!! I’m all about the snacks. 🙂

    7. Erika
      October 19, 2015 AT 3:37 pm

      did you use a can of regular black beans or refried black beans?

      1. Brittany Mullins
        October 19, 2015 AT 4:00 pm

        I used regular black beans.

    8. jess
      April 14, 2011 AT 2:43 pm

      I made this dip today for lunch! I spread it on flour tortillas,added fresh veggies, and grilled it on the skillet. mmm! it was delicious! thank-you for sharing! 🙂

    9. Sarah @ The Pajama Chef
      April 8, 2011 AT 11:01 am

      april showers & may flowers are adorable! and this bean dip looks fantastic!

    10. Lauren @ MRS
      April 6, 2011 AT 9:15 pm

      Oh that seems simple enough, thanks for the recipe! I’ve been meaning to try my hand at using black beans as an ingredient for our dinner this week, but I’ll probably start with fish and work my way up.

    11. Carpensm @ A Life Without Ice Cream
      April 5, 2011 AT 9:24 am

      That dip looks amazing! I’ve been addicted to a black bean dip that PC makes and have been thinking it can’t be too complicated to figure out. I might have to give your recipe a try! Yum!

    12. Jamie aka “Sometimes Healthy Living Girl”
      April 4, 2011 AT 10:07 pm

      That black bean dip looks amaaazing! How do you get the nutrition facts? Is it a program? Very cool!

      1. Eating Bird Food
        April 5, 2011 AT 8:24 am

        I use Livestrong.com. You create a recipe by typing in all the ingredients and it calculates the nutrition facts for you.

    13. Stephanie
      April 4, 2011 AT 8:49 pm

      Congratulations! Be proud of you! 🙂

    14. Megan
      April 4, 2011 AT 7:28 pm

      I’ve never had the full desire to do the 10k until this year, and sadly, I had to work! : ( But next year, I’m definitely there! Kudos to you for heading to the doctor’s orders as far as your condition! I know it’s hard for me to take a break from exercise/stop doing something that I really like if I get injured or am sick.

    15. Lindsey
      April 4, 2011 AT 5:14 pm

      Hi Brittany,

      I’m a fairly new reader of your blog but I have to say I love it! I just entered the blogging world a few months ago (www.linzinmotion.blogspot.com) and enjoyed tracking my progress training for a half marathon. I live in Harrisonburg at the moment and ran the Monument Ave. 10k this weekend too- what a great event! Thanks for sharing all your great ideas.


    16. Lea
      April 4, 2011 AT 2:25 pm

      This dip looks so good! I’ve been eating hummus for a good solid 3 months and was looking at switching it up… there’s only so much chickpea a girl can handle! I’ll have to give this one a go!

    17. Sana
      April 4, 2011 AT 1:11 pm

      Wowzers soo many people! I love running both large and small races, their is something for everyone 🙂

    18. Mary Dewey
      April 4, 2011 AT 12:02 pm

      That is so cute how you get your recipe’s nutritionals on a nutrition label graphic like that! Very inventive — brava!

    19. brandi
      April 4, 2011 AT 9:20 am

      i love those race costumes – so cute!

      the black bean dip sounds great, too.

    20. Nicole @ Fresh & Fit
      April 4, 2011 AT 6:57 am

      I love black beans and am always trying to find new ways to use them. I can’t wait to try this recipe!

    21. Liz @ iheartvegetables
      April 3, 2011 AT 10:55 pm

      This was my first time being in RVA For the 10K and it was SO MUCH FUN!!! Oh my gosh, it was such a fun race! I can’t wait to do it again 🙂

      That bean dip looks delish by the way!

      1. Eating Bird Food
        April 5, 2011 AT 8:25 am

        So glad to hear you enjoyed the 10k Liz!!

    22. Jaimie Sintay
      April 3, 2011 AT 9:48 pm

      I love 10k’s! Those are my favorites. Glad you had fun 🙂 The dip looks tasty!

    23. sarah (sarah learns)
      April 3, 2011 AT 9:48 pm

      i have an awesome recipe for a cilantro black bean dip that i got from my mom. it’s amazing! yours sounds absolutely delicious too. 🙂

    24. Abby
      April 3, 2011 AT 9:31 pm

      Thanks for sharing the bean dip recipe! Looks great! 🙂

    25. BroccoliHut
      April 3, 2011 AT 9:09 pm

      Yum! Black beans and cumin is one of my favorite food combos.

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