Low Histamine White Bean Dip

This dip blends soft white beans with olive oil and histamine-friendly flavorings for a creamy, allergen-conscious snack. It’s free from citrus and pepper, and uses garlic-infused olive oil to avoid common triggers. Enjoy with veggie sticks, rice crackers, or use as a spread for wraps.

Ingredients Needed:

• 1½ cups cooked cannellini beans: freshly cooked or well-rinsed from BPA-free can.
• 2 tbsp extra-virgin olive oil: cold-pressed.
• 1 tbsp apple cider vinegar or ¼ tsp ascorbic acid: replaces citrus.
• 1 tbsp garlic-infused olive oil: low-trigger flavor.
• ½ tsp sea salt: enhances taste.
• 2 to 4 tbsp water: for thinning.
• Optional herbs:
  • 2 tbsp fresh basil or 2 tsp fresh rosemary: chopped for flavor.

How To Make Low Histamine White Bean Dip:

Blend Base Ingredients: Add beans, olive oil, vinegar, garlic oil, and salt to a food processor. Pulse until combined.

Adjust Texture: Slowly add water while blending until smooth and creamy.

Add Herbs: Blend in basil or rosemary if using. Pulse just to mix.

Serve: Spoon into a bowl and enjoy with fresh-cut veggies or rice crackers.

Recipe Tips:

• Use freshly cooked beans if possible.
• Skip citrus—use vinegar or ascorbic acid for tang.
• Garlic-infused oil gives flavor without triggering histamine.
• Fresh herbs brighten the flavor safely.

How to Store & Reheat:

• Room Temperature: Use within 2 hours.
• Fridge: Store in sealed container for up to 3 days.
• Freezer: Not recommended—texture will change.

Nutrition Facts (Approx. per serving):

• Calories: 140
• Sodium: 240 mg
• Protein: 5 g
• Fat: 7 g
• Carbs: 14 g
• Fibre: 4 g
• Sugar: 0.5 g

FAQs:

Are white beans low histamine?
Yes, when freshly cooked or properly rinsed from a safe can, they are gentle on digestion.

Can I use lemon juice in this dip?
No, lemon is high in histamine. Use apple cider vinegar or ascorbic acid instead.

Is raw garlic okay on a low histamine diet?
No, but garlic-infused olive oil is a safe, low-trigger substitute.

Can I use black pepper in low histamine dips?
Black pepper may be irritating—better to use herbs like basil or rosemary instead.

How do I serve this dip?
Serve with veggie sticks, rice crackers, or spread on low histamine wraps.

Try More Recipes:

• Low Histamine Carob Spread
• Low Histamine Zucchini Hummus
• Low Histamine Rice Cakes

Low Histamine White Bean Dip

Recipe by Evelyn ReedCourse: AppetizersCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

5

minutes

Cooking timeminutes

Calories

140

kcal

Creamy, citrus-free, and gentle—this dip is perfect for snacking or spreading.

Ingredients

• 1½ cups cooked cannellini beans
  

• 2 tbsp olive oil
  

• 1 tbsp apple cider vinegar or ¼ tsp ascorbic acid
  

• 1 tbsp garlic-infused olive oil
  

• ½ tsp sea salt
  

• 2–4 tbsp water
  

• Optional: 2 tbsp fresh basil or 2 tsp fresh rosemary

Directions

• Add beans, olive oil, vinegar, garlic oil, and salt to food processor.
  
• Pulse until combined.
  
• Add water slowly until smooth.
  
• Blend in fresh herbs if using.
  
• Serve immediately.