As you know, I decided to make a tasty risotto for Nate the other day. But I realized that the meal was lacking in protein and I try to serve us balanced meals as often as I can.

I racked my brain trying to figure out what to serve with it, since I had zero desire to cook up any sort of meat. Nate suggested that I make an appetizer, and that’s when I remembered an interesting type of dip I’d seen going around the blogging world.

This dip is made with a bean base, like hummus, but with the addition of peanut butter and honey it becomes a wonderful spread for apples, graham crackers, or whatever else you want.

It’s simple to make too, since you just dump all the ingredients into a food processor. I used my small 3-cup one.

I hope you’ll get past the fact that this is made from beans and give it a try. This is a perfect way to serve your kids a snack that’s healthier than cookies and chips. Serve it to your family and don’t tell them what’s inside ;)

High Protein Peanut Butter Dip
Recipe by Me 

Serves 4 for a snack with things to dip

1 (15oz) can White kidney beans (aka cannellini beans), drained and rinsed
1/4 cup plus 1 Tbsp Smooth peanut butter
2 Tbsp honey
1 tsp vanilla extract
1/4 tsp cinnamon
Chocolate graham crackers and sliced apple for serving

Combine all ingredients in food processor and blend well.


  1. I love this! I’ve been on a serious hummus kick lately and this is the perfect twist to shake things up :)

  2. I wouldn’t have ever thought of this. It’s a great idea to add more protein to a dip. There are some days I realize I haven’t had any meat or protein all day and this dip would be perfect for those days.

    • Beans are so versatile and because they’re virtually flavorless, they’re perfect for adding protein to all kinds of things! You def should try it…knowing how hungry you’ve been getting lately :)

  3. oooo i love the idea of adding peanut butter to this bean dip!! YUM! yay for healthy and deliciousness!!! have a splendid day, amy!

  4. I’m totally impressed with your balanced approach ;) and the ingredients in this dip are so great… I didn’t know what to expect because peanut butter already contains reasonable amounts of protein so I was curious what the ‘high’ protein ingredient referred to – I think it’s awesome that you worked in beans! – isn’t it cool what you can sneak into a dip and still have it taste amazing… Love the apples for dipping… what did Nate think?

    • Hehe, thanks. Yeah, peanut butter does have a decent amount of protein, but for the amount you have to eat i feel like it’s too many calories for not much food. I think this is a healthier and lower-fat way to get protein while still having the peanut butter flavoe :)…and Nate was a fan!!!

  5. You forgot to mention you gotta use GRANNY SMITHS…CAUSE THEY THE BEST. UH…YEAH…UH…YEAH.

  6. Some of the best dips I have had recently are bean based and your recipe sounds like it would be very good. I can’t wait to give it a try some evening when we have friends over.

  7. Haven’t seen this one before, but it’s always good to add another thing to the to try list. :-) Thanks for sharing!

  8. I’m a peanut butter fanatic soooo I must make this. Really nice that it’s healthy, too! x

  9. Great dip, the combination of white kidney beans and peanut butter is just super healthy and taste good too.

Leave a Reply