Quick and Easy High-Protein Refried Bean Dip Recipe

April 25, 2019

This nutritious, protein-rich bean dip recipe is all you need for a quick and healthy dip for your tortilla, pita, and literally any dish! Make this amazing refried bean dip recipe today and your body will thank you for it.

Refried Bean Dip Recipe

If you’re trying to lose weight, gain muscle, or basically just want to be healthier, a bean dip is a perfect dish for you!

And you know what - you can make a vegan bean dip right in your very own kitchen! No need to buy those canned ones in the store.

By making your refried bean dip, you’re sparing your body from unnecessary ingredients that each can of beans has while increasing your protein intake.

How amazing is that?!

Plus, it’s cheaper to make your own bean dip, and you can make big batches that are great for parties, get-togethers, etc!

So let’s go make this refried bean dip recipe and feel great about doing something good to your body.

Health Benefits of a Bean Dip

What’s great about a bean dip, anyway?


Here are some amazing benefits that bean dip can do to your health.

1. Helps repair, fuel, and build muscles.

Beans are loaded with protein and carbs - the perfect combination of these nutrients that your body needs. What this means is that you not only receive fuel for your body from carbs but the protein in beans also helps in building and repairing worn out muscles.

Half a can of beans contains 10 to 12 grams protein, which is just what you need to help trigger lean muscle growth. Combine those beans with healthy veggie sticks to munch on, and you’re getting an amazing meal right there to keep your body thriving!

2. Promotes endurance and stamina.

To keep you going all day, you need to eat foods that release energy in a slow manner. It’s why you should opt for ones with a low glycemic index as these take longer to digest, which means the energy these foods contain is released in a slow and stable manner. No crash to worry about!

Beans are low GI foods, so you can up your stamina and endurance to help you do your workouts or engage in physical activity for a longer period of time without burning out.

3. Packed with nutrients.

With every serving of a bean dip, you are feeding your body the good stuff! Beans are loaded with vitamins and minerals such as iron, magnesium, manganese, copper, potassium, fiber, carbs, and protein.

And you know what the best part is? Beans are super cheap! You can make a huge serving of a refried bean dip without having to shell out a huge amount of money.

If you want to eat a ton of refried beans, you absolutely can because it’s super healthy, tastes great, and easy on the budget!

Great Ways to Enjoy a Refried Bean Dip

Great Ways to Enjoy a Refried Bean Dip

Now that you know what your body is actually getting by eating more beans, you’re probably wondering - how can you enjoy this dish?

So many ways!

You can use a bean dip for your veggie sticks like your celery sticks, carrot sticks, zucchini, and so on.

Want to make healthy tacos? Use a bean dip as a filling and then add some shredded cabbage for scrumptious vegetarian tacos.

Spread some bean dip on your lettuce, roll it up, and it’s a nutritious and filling snack or appetizer!

You can also dip in your tortillas in a bean dip and get all the amazing nutrients that beans contain.

Another cool idea is you can stuff your pita bread with a bean dip and make your own version of a breakfast burrito - high-protein style!

Tips on How to Make the Perfect Refried Bean Dip

A bean dip can be made super tasty with the right techniques and ingredients.

For instance, my refried bean dip recipe contains cumin, onion, and garlic that add to the fascinating flavor of this dish. I sautee onion and garlic in a tiny bit of butter and oil, so that’s not just healthy but really tasty, too.

As for the beans, I cook them ahead of time and then pop them in the freezer. So when I’m ready to use them, I just grab them from the fridge and they’re good to go for reheating and mixing with the spices for my bean dip recipe.

Another thing I like to add to this refried bean dip recipe is chili powder. I like it a little bit spicy, then maybe a little bit of salt to taste.

So that’s about it! It’s really so simple, easy, and quick. An excellent go-to dish when you want to make something healthy at home without taking so much of your time.

Healthy and Tasty Refried Bean Dip Recipe  

Quick and easy high-protein refried bean dip recipe

Quick and Easy High-Protein Refried Bean Dip Recipe

The Biblical Nutritionist
5 from 1 vote
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins


  • 5 cups cooked beans
  • Onions
  • Garlic
  • Cumin
  • Chili powder
  • Salt
  • Butter and olive oil for sauteeing


  • Sautee onions and garlic in butter and olive oil.
  • Add in your cooked beans. Sprinkle in the spices.
  • Serve hot and enjoy!


Here’s a video on how to cook this refried bean dip recipe. Check it out and let me know how your bean dip turns out. Happy cooking!
Share on Facebook
{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
biblical nutrition academy

Online Courses

God Loves You