Breastfeeding Friendly Roasted Garlic White Bean Dip
Creamy, deeply savory, and packed with plant-based protein, this white bean dip is the kind of snack that earns a permanent spot in your weekly rotation. Roasting a whole head of garlic low and slow transforms it into something almost sweet and buttery, which blends into the cannellini beans for a flavor that tastes far more complex than the ingredient list suggests. Cannellini beans are a fantastic source of iron, folate, and protein — nutrients that matter a lot when your body is working hard to produce milk. The olive oil adds healthy fats, and a hit of fresh lemon juice keeps everything bright and balanced. It comes together in a food processor in just a few minutes once the garlic is roasted, making it genuinely easy to pull off even on a tired, busy day. Serve it with pita, crackers, or a pile of fresh vegetables for a satisfying snack that actually fuels you rather than leaving you reaching for something else twenty minutes later.
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Learn more →Ingredients
6 servings
For the roasted garlic
- 1 whole head garlic
- 1 tsp extra-virgin olive oil
For the dip
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 3 tbsp extra-virgin olive oil, plus more for drizzling
- 2 tbsp fresh lemon juice
- ½ tsp ground cumin
- ¼ tsp smoked paprika
- ¼ tsp fine sea salt, plus more to taste
- ¼ tsp black pepper
- 2–3 tbsp water, as needed
For serving
- 1 tbsp fresh flat-leaf parsley, finely chopped (optional)
Can be omittedflat-leaf parsley
- ¼ tsp smoked paprika, for garnish (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). Place the garlic head cut-side up in a small baking dish or oven-safe skillet, drizzle with 1 tsp olive oil, and wrap tightly in aluminum foil.
- 2
Roast the garlic for 40–45 minutes, until the cloves are deeply golden, completely soft, and fragrant. Remove from the oven and let cool, still wrapped, for 10 minutes.
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