If you're looking for a healthy appetizer recipe for your Super Bowl or Awards Season parties, look no further than my Tuna Dip with White Beans! Unlike other creamy dip recipes, this tuna cracker spread gets its luscious consistency from cannellini beans — no cream cheese, sour cream, or mayo required.
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Why I Love This Recipe
February always seems like such a conundrum — there's Valentine's Day and the Super Bowl, plus Awards Season (if you're into that) — but healthy New Year's resolutions are just a month old. How do you do all the fun things while still sticking to nutritious foods?
Since dip recipes are primed for parties, I figured I'd health-ify an old standby — tuna dip. While most fish dip recipes are loaded with cream cheese, shredded cheese, sour cream and/or mayo, I figured I'd take a cue from hummus and use good ol' legumes as my creamy, dreamy base.
I started by puréeing white beans with a touch of tangy greek yogurt for an exceptionally creamy mouthfeel, then used a can of tuna packed in olive oil for an affordable (but luxurious) base.
With flavorful additions like fresh dill and parsley, crunchy, piquant shallots, briny capers, and herby za'atar, this delightful tuna dip recipe is sure to titillate your tastebuds. Aside from being lick-the-bowl tasty, this Mediterranean-inspired dip is also:
- Quick & Easy - The whole recipe comes together in just 10 minutes, from start to finish.
- Made With Only 10 Ingredients - A short shopping list always makes recipes feel more attainable!
- Wholesome & Nutritious - My healthy tuna & white bean dip is made with entirely whole foods, and packs an impressive 11 grams of protein per 98-calorie serving.
- Versatile - While it's perfect for dipping warm pita, crusty bread, crudités, crackers, and chips into, this white bean tuna spread is also a lovely sandwich or wrap filling. Oh, and it's super easy to customize, too — read on for lots of fun variations. 🤓
- Allergen-Friendly - This pescatarian-friendly dip is naturally gluten-free, soy-free, nut-free, and egg-free, plus can easily be made dairy-free.
Ingredients & Substitutions
As promised, you only need 10 simple ingredients to make this fresh and yummy tuna white bean dip:
- Cannelini Beans - These small, white Italian beans are deliciously mild and tender, perfect for puréeing into a creamy dip. Feel free to swap in Great Northern beans, butter beans, or navy beans. I used canned beans for convenience, but you're welcome to make a batch of beans from dried for an even better flavor and a cheaper price tag.
- Plain Greek Yogurt - For an added boost of creaminess and a welcome bit of tang. Feel free to swap in sour cream, your favorite thick dairy-free yogurt substitute, or use mayo instead. You're also welcome to omit it altogether!
- Za'atar - This delectable spice blend is easily one of my favorites in the arsenal. It has a lovely balance of bright, acidic flavor from sumac, earthy flavor from oregano, marjoram, and hyssop, and a touch of nuttiness from sesame seeds. Feel free to make your own or swap in another herb blend like Everything But The Bagel, Italian seasoning, Greek seasoning, or herbes de Provence instead.
- Fresh Dill Leaves - I'm having a real moment with dill right now — I simply can't seem to get enough! If you don't have any fresh on hand, feel free to swap in 1 tablespoon + 1 teaspoon of dried.
- Fresh Parsley Leaves - Bright, lemony parsley is a natural pairing with tuna. If you don't have any fresh on hand, you can use 2 tablespoons + 2 teaspoons of dried.
- Fresh Lemon Juice - When it comes to lemon juice, the bottled kind can't hold a candle to fresh. If possible, reach for a real lemon — your tastebuds will thank you.
- Tuna Packed In Olive Oil - While tuna packed in olive oil is pricier than the kind packed in water, it tastes absolutely luxurious. If you have an extra dollar to spare, I strongly suggest it. If not, reach for solid white albacore in water for the next best option.
- Capers - These briny little berries add tons flavor, plus pleasing pops of juiciness throughout the tuna cracker spread. If you don't have any on hand, swap in finely diced dill pickles, pickled banana peppers, pickled green beans, or anything else that has been packed in vinegary brine.
- Shallot - These dainty little alliums are the milder, more refined cousins of onions. If you don't have them, swap in minced sweet or red onions or use green onions instead.
- Kosher Salt & Freshly Cracked Black Pepper - For seasoning, to taste.
Optional Toppings
While this yummy, dilly tuna bean dip is delightful as is, you can make a stunning presentation with a few clever toppings. Here are some ideas for you:
- Olive Oil - Go for cold-pressed, peppery finishing oil if you have it in the budget. If not, just your regular ol' EVOO will do the trick.
- Extra Za'atar - An extra sprinkle adds color and texture.
- Smoked Paprika - If you like the idea of smoked tuna dip, this warming spice is a natural addition. Plus, the bright red color looks great!
- Reserved Fresh Herbs - Save about 2 tablespoons of the mixed dill and parsley to sprinkle on top for some color.
- Everything But The Bagel Seasoning - If you have it, this is a great place to use it.
- Lemon Zest - An added benefit of using fresh lemon juice is you get an extra ingredient — the zest! Make sure to only remove the bright yellow part as the white pith is bitter AF.
How To Make Healthy Tuna Dip
This pantry-friendly canned tuna dip comes together in a flash. Here's how:
Step 1: Purée cannelini beans, greek yogurt, and za'atar in a food processor until just slightly chunky, 1-2 minutes.
Step 2: Get Herby. Set 2 tablespoons of mixed herbs to the side. Add the remaining dill, parsley, and lemon juice to the bowl of the processor, pulsing for about 30 seconds to combine.
Step 3: Pulse to Finish. Add flaked tuna, capers, and shallots, pulsing for about 30 seconds to combine. Season with salt and pepper to taste.
Step 4: Plate. Smoosh the white bean & tuna dip into the serving vessel, using the back of a spoon to make divots. Drizzle with olive oil, then sprinkle with the remaining fresh herbs and your favorite combination of extra za'atar, more pepper, smoked paprika, EVBB seasoning, and/or lemon zest.
Step 5: Serve with warm pita, toasted sourdough, fresh veggies, chips, crackers, or whatever your heart desires. Enjoy!
Optional Variations
While I love this bright and simple recipe for canned fish dip, there's plenty of room for you to make it your own. Here are a few variations to consider:
- Dairy-Free Dip - Swap in your favorite plant-based Greek yogurt, Skyr or sour cream. You can also use regular or vegan mayonnaise.
- Extra Lemony Dip - Save the zest from your lemon to dust over the top during serving. Feel free to add a sprinkle of sumac on top for a bright pop of acidity and a lovely, bold color.
- Spicy, Mexican-Inspired Tuna Dip - Swap in cilantro for dill & parsley, use lime instead of lemon, Mexican spice blend for za'atar, pickled peppers (jalapeño or banana) for capers, and thinly sliced green onions for shallots. Feel free to fold in some diced avocado at the end for an extra textural flourish.
- Smoked Tuna Dip - Use canned smoked tuna, or add a smoky ingredient like smoked paprika, liquid smoke, or ground chipotle pepper.
- Different Tinned Fish - I love canned fish and can reliably be found to have at least 3 varieties on hand at all times. Feel free to swap in canned smoked trout, kipper, herring, or salmon.
- Extra Smooth, Hummus-Like Dip - I personally prefer a bit of texture in my dips, but you're welcome to purée everything until it's silky smooth. I suggest blending the beans to creamy consistency first, then add your ingredients as suggested and pulse until you reach the desired smoothness.
Expert Tips
- Grow your own herbs to save some $$$. Or,
- Shop your international store for the best prices on fresh herbs. I can get a huge double bunch of dill at K&S Supermarket here in Nashville for just $1.09, and it lasts me a minimum of 2 weeks!
- Save the olive oil from your can of tuna to feed to your fur babies. My doggies go nuts over it on their Licky-Mats. 🤓
- Unless you want more of a hummus-y consistency, don't over-purée the mix. A bit of chunkiness is lovely.
Serving Suggestions
This Mediterranean white bean dip pairs beautifully with pretty much anything dippable including:
- Warm flatbreads
- Slices of crusty bread
- Crostini
- Crudités (e.g. carrot sticks, celery, and mini bell peppers)
- Apples
Since I've been testing this recipe a lot lately, we've also taken to turning it into savory tartines (that's French for open-faced sandwiches 😉). Here's how:
- Toast or fry up a piece of hearty bread (like sourdough),
- smear on some tuna & bean spread,
- top with a handful of peppery arugula and a pinch of salt, and
- top with a medium-boiled egg and freshly cracked black pepper. YUM!
Frequently Asked Questions
Any leftovers can be kept for up to 5 days in an airtight container in the fridge.
Absolutely! It'll last for up to 3 months in a freezer-safe container. Allow to defrost overnight, then stir vigorously to incorporate any water that has separated, then serve as planned.
More Tinned Fish Recipes
Healthy Tuna Dip w/ White Beans (No Cream Cheese, Sour Cream, or Mayo!)
Equipment
- 1 Food Processor or High-Powered Blender
Ingredients
- 1 can Cannelini Beans drained
- ⅓ C Plain Greek Yogurt (85 grams)
- 2 teaspoon Za'atar
- ¼ C Fresh Dill Leaves roughly chopped (small bunch, 10 grams); can substitute 1 tablespoon + 1 teaspoon of dried dill.
- ½ C Fresh Parsley Leaves roughly chopped (small bunch, 25 grams); can substitute 2 tablespoons + 2 teaspoons of dried.
- 1 oz Fresh Lemon Juice from 1 small lemon, reserve the zest if desired.
- 5-oz can Tuna Packed In Olive Oil drained & flaked
- 2 tablespoon Capers drained & rinsed
- ⅓ C Shallot minced (about 1 small)
- ½ - ¾ teaspoon Kosher Salt or more, to taste
- 1 teaspoon Freshly Cracked Black Pepper or more, to taste
Optional Topping
- Olive Oil
- Extra Za'atar
- Smoked Paprika
- Reserved Fresh Herbs
- Everything But The Bagel Seasoning
- Lemon Zest
Instructions
- Purée cannelini beans, greek yogurt, and za'atar in a food processor until just slightly chunky, 1-2 minutes.
- Set 2 tablespoons of mixed herbs to the side. Add remaining dill, parsley, and lemon juice to the bowl of the processor, pulsing for about 30 seconds to combine.
- Add flaked tuna, capers, and shallots, pulsing for about 30 seconds to combine. Season with salt and pepper to taste.
- Smoosh into serving vessel, using the back of a spoon to make divots. Drizzle with olive oil, then sprinkle with the remaining fresh herbs and your favorite combination of extra za'atar, more pepper, smoked paprika, EVBB seasoning, and/or lemon zest.
- Serve with warm pita, toasted sourdough, fresh veggies, chips, crackers, or whatever your heart desires. Enjoy!
Notes
- Unless you want more of a hummus-y consistency, don't over-purée the mix. A bit of chunkiness is lovely!
- Any leftovers can be kept for up to 5 days in an airtight container in the fridge or up to 3 months in the freezer. To serve, defrost overnight in the fridge, then stir vigorously to incorporate any water that has separated.
- Dairy-Free Dip - Swap in your favorite plant-based Greek yogurt, Skyr or sour cream. You can also use regular or vegan mayonnaise.
- Extra Lemony Dip - Save the zest from your lemon to dust over the top during serving. Feel free to add a sprinkle of sumac on top for a bright pop of acidity and a lovely, bold color.
- Spicy, Mexican-Inspired Tuna Dip - Swap in cilantro for dill & parsley, use lime instead of lemon, Mexican spice blend for za'atar, pickled peppers (jalapeño or banana) for capers, and thinly sliced green onions for shallots. Feel free to fold in some diced avocado at the end for an extra textural flourish.
- Smoked Tuna Dip - Use canned smoked tuna, or add a smoky ingredient like smoked paprika, liquid smoke, or ground chipotle pepper.
- Different Tinned Fish - I love canned fish and can reliably be found to have at least 3 varieties on hand at all times. Feel free to swap in canned smoked trout, kipper, herring, or salmon.
- Extra Smooth, Hummus-Like Dip - I personally prefer a bit of texture in my dips, but you're welcome to purée everything until it's silky smooth. I suggest blending the beans to creamy consistency first, then add your ingredients as suggested and pulse until you reach the desired smoothness.
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