5 Minute White Bean Taco Hummus (Creamy & Dairy Free)

Name: 5 Minute White Bean Taco Hummus (Creamy & Dairy Free)
Prep time: 5 min
Total time: 5 min
Ingredients: 3 cups or two 15-ounce cans (drained and rinsed) of cooked white beans; 1/2 cup extra virgin olive oil; 1/4 cup nutritional yeast; 1/4 cup lemon juice; 3 tbsp water (plus more if needed); 3 to 4 tbsp taco seasoning of choice (or the mild taco seasoning recipe detailed below); 1 tsp onion powder; 3/4 tsp salt; 1 tsp garlic puree or 2 garlic cloves, minced; 3 tbsp ground cumin; 4 tsp chili powder; 1 tbsp granulated onion or 1 1/2 tsp onion powder; 1 tbsp pink salt like Himalayan salt or Redmon Real Salt; 2 tsp sweet paprika; 1 tsp granulated garlic or 1/2 tsp garlic powder; 1 tsp dried oregano; 1 tsp ground black pepper

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This easy white bean taco hummus recipe is packed with Mexican flavour and fiesta vibes! The white beans give it an extra creamy texture and a healthy calcium boost. It’s naturally gluten-free, dairy-free, vegan, and 100% kid-approved!

And bonus, this fun twist on classic hummus freezes and thaws beautifully, making it perfect for meal prep and advanced party prep!

taco hummus garnished with cilantro and olive oil, in a white bowl surrounded by vegetables on platter

White Beans vs Chickpeas

Beans, beans… they’re good for more than just the heart!

They’re an excellent source of fibre, plant-based protein, phytonutrients and various vitamins and minerals, including iron.
They are prebiotics, which are food for your good gut bacteria
They promote healthy hormone and blood sugar levels

The main differences between chickpeas (aka garbanzo beans) and white beans are their textures and micronutrients (aka vitamins and minerals). Keep reading to find out which bean option is better suited for you, recipe and nutrition-wise.

Chickpeas (aka Garbanzo Beans)

Cooked chickpeas are a hardy bean with a denser texture. They have a thin, edible skin that’s high in fibre but easy to remove for recipes that require a smoother texture, like hummus.

Their tougher texture makes them an ideal addition to salads, stews and Buddha bowls. They can also be roasted off and transformed into a crunchy snack!

Nutrient-wise, they’re higher in healthy fats, vitamins C, A and K, most B vitamins, and manganese.

WHITE BEANS

Cooked white beans are much creamier than chickpeas, making them ideal for dips, soups and desserts. Yes, desserts!

Nutrient-wise, they contain higher amounts of protein, carbohydrates, calcium, potassium and magnesium.

Popular white bean varieties include:

Cannellini (aka white kidney beans)
Navy beans
Great northern beans

White Beans vs Chickpeas In Hummus

White beans are the ideal choice for smooth, creamy hummus dips. White bean hummus also comes together more quickly because no outer skin needs to be removed from the beans.

However, if you love the classic flavour and texture of traditional hummus, chickpeas will be your best option.

white beans in jars with metal lids to the side

other tasty & healthy bean recipes

If you love to cook with this highly versatile and affordable ingredient, check out these healthy, tasty recipes:

This crowd-pleasing dairy-free Buffalo chicken dip uses white beans instead of cream cheese. The flavour will knock your socks off!
These fudgy, heart-healthy brownies use black beans instead of flour. They are gluten-free and dairy-free, and I promise you, no one will know they’re made with beans!

Nutrition Facts

Most kids (and adults) will agree that a flavourful hummus makes eating vegetables far more enjoyable!

The standard serving size for hummus is two tablespoons; however, in my professional nutritionist’s opinion, if you enjoy it with mostly vegetables instead of bread or corn-based dippers, you can easily double or triple the serving and still call it healthy.

Hummus with vegetables is an extremely well-balanced snack because it’s packed with fibre, healthy fats, protein, and an assortment of vitamins and minerals.

Each 2 tablespoon serving has:

2g of protein
1g of fibre
5g of healthy fats
0g of sugar
5g of net carbs
73 calories

Ingredients

White Beans: White beans are an excellent source of protein, fibre and calcium! They add an exceptional creaminess to dips. Any cooked or canned white bean will work in this recipe! Navy beans, cannellini beans (aka white kidney beans), and great northern beans are all great options.
Extra Virgin Olive Oil: Oil is what makes this taco hummus extra rich-tasting and ultra satisfying! EVOO is packed with antioxidants, which keep you feeling and looking young and also help extend your hummus’ shelf life.
Nutritional Yeast: With its cheesy flavour and high protein content, nutritional yeast is the secret ingredient in most dairy-free, cheese-flavoured recipes, including this cashew cheese sauce. It’s packed with B vitamins and trace minerals, and because it’s a deactivated yeast, it won’t trigger or affect conditions associated with yeast overgrowth.
Taco Seasoning: You can’t have white bean taco hummus without taco seasoning! While any taco seasoning will work in this recipe, homemade taco seasoning is always the best option for your health and wallet. It tastes better, too!
Lemon Juice: The citric acid in lemon juice helps to balance out all the flavours in this delicious dip.
Water: Water helps to thin out the hummus to a spreadable, dippable consistency. The amount of water you need will depend on the types of beans you use. So start with the amount listed in the recipe and add more if needed.

Check out the printable recipe card for a detailed list of ingredients and exact measurements.

How To Make White Bean Taco Hummus

STEP-BY-STEP INSTRUCTIONS

STEP 1: Add all the ingredients to a food processor, starting with the beans and oil.

STEP 2: Blend at high speed until smooth and creamy, scraping down the sides halfway through. If needed, add more water, one tablespoon at a time, until you reach your desired consistency. Taste and add more taco seasoning if desired.

creamy taco hummus in a white bowl surrounded by vegetables and crackers on a white platter

Healthy Ingredient Substitutions

THE beans

You can use any white bean in this recipe, including:

Cannellini (aka white kidney beans)
Navy beans
Great northern beans

Chickpeas (aka garbanzo beans) can work, too, but may not produce as creamy of a dip. It will depend on how soft your beans are and whether or not they still have their skins on. Cooked chickpeas have a thin, translucent skin that’s high in fibre and completely edible. The skin, however, doesn’t usually break down in the food processor, which will add texture to your hummus.

THE OIL

Oil makes hummus extra creamy and rich-tasting. Traditional hummus uses tahini, which is essentially an oily sesame seed butter.

The type of oil you use matters not only for the flavour but also for the nutrition! Eating healthy fats is essential for good mental and physical health. Plus, they help you feel fuller for longer.

While this taco hummus recipe calls for extra virgin olive oil, you can easily swap it for avocado oil, which is a healthy, neutral-tasting oil.

taco seasoning

Any taco seasoning will add tons of flavour to this taco hummus recipe! But if you’re looking for a mild taco seasoning recipe (that also has loads of gut-healthy benefits), check out this recipe.

If you’re using taco seasoning from a packet, you’ll need between 1 1/2 and 2 packets. The average packet has approximately 2 tablespoons of seasoning.

eight different spices on a white plate and a wooden spoon holding gluten free taco seasoning

White Bean Taco Hummus Serving Ideas

Hummus is extremely versatile because it can be used as both a dip and a condiment. This white bean taco hummus is no exception. It will also make a delicious dairy-free base for a multi-layer taco dip!

as a dip

This hummus will add a delicious taco flavour kick to raw vegetables. It pairs extremely well with:

Red, orange and yellow bell peppers
Carrots
Cauliflower
Radish
Cucumber
Celery
Endive
Baby romaine lettuce hearts

It also tastes exceptional with these classic hummus dippers:

Maize crackers
Pita chips
Tortilla chips
Warmed pita and flatbread
Naan

as a condiment

This white bean taco hummus is a tasty spread for:

Burritos
Veggie wraps
Pitas

It also makes a great topping for:

Taco-flavoured Buddha bowls
Fajitas bowl
Lettuce taco boats
Taco salad bowl

taco hummus… but make it aesthetic!

Here are three ways to aesthetically take this hummus to the next level!

Smear it on a simple plate, top with some fresh pico de gallo, and serve alongside tortilla chips.
Add it to a white bowl and create a simple swirl pattern in the hummus with the back of your spoon. Next, drizzle some olive oil in the grooves, dust with a little paprika or chilli powder, and sprinkle some chopped cilantro or parsley on top.
Surround your taco hummus with vibrantly coloured veggies and other texturally appealing dippers.

white platter with vegetables, crackers, dip in a white bowl with plates and spoons to the side

Meal Prep & Storage Tips

HOW TO MEAL PREP WHITE BEAN TACO HUMMUS

Meal prepping this taco hummus for the freezer makes healthy snacking both convenient and affordable!

Start by doubling the recipe and store it in small or medium-sized freezer containers. When you are ready to enjoy it, simply let it thaw from frozen on the counter for 2 hours and then store it in the fridge to use throughout the week.

This white bean taco hummus freezes and thaws exceptionally well and will last up to 3 months in the freezer.

STORAGE

To keep your taco hummus fresher for longer, store it in airtight glass containers. It will stay fresh for up to 5 days in the fridge and 3 months in the freezer.

taco hummus in small square glass containers with lids to the side

Expert Tips

For the creamiest dip, you’ll want to ensure the garlic you use is minced before adding it to the food processor.

You can either use a garlic puree, jarred minced garlic or fresh garlic that’s been minced or pressed. I personally love using a garlic press because it takes seconds to get freshly minced garlic, and you don’t have to worry about scrubbing the garlic smell out of your cutting board!

If you don’t have a food processor, you can make this taco hummus in a blender equipped with blades in the bottom, like a Vitamix or Nutribullet.

Questions About This Recipe?

This easy white bean taco hummus recipe will make snack time more delicious and fun for the whole family. If you still have questions, check out these Frequently Asked Questions or write a comment below!

FAQs

How do you make hummus more interesting?

With fun toppings and pretty garnishments! Topping simple or store-bought hummus with freshly chopped herbs, spices, and a drizzle of olive oil will make it look more interesting and aesthetically pleasing. Adding your hummus to a simple platter and surrounding it with colourful vegetables and crackers will also add interest. For more ideas, go here.

Can you make hummus with any bean?

Yes! While traditional hummus is made using chickpeas (aka garbanzo beans), you can make hummus with any bean. The type of bean you choose will depend on the texture, colour and nutrition you’re looking for. White beans are softer than garbanzo beans, making your hummus more creamy. Black beans will give your hummus a darker colour, making it the perfect choice for a chocolate dessert hummus.

What does hummus go well with?

Flat breads, like pita bread and naan. Crunchy raw vegetables, like carrots, broccoli, celery, radishes and cucumbers. Blanched vegetables like string beans and asparagus. Crackers, pretzels and tortilla chips also pair very well with hummus dip.

Is hummus a condiment or a dip?

Hummus is a condiment and a dip! You can spread it in wraps, burritos, and pitas, use it as a topping in Buddha bowls, or use it as a salad dressing. It is also an excellent dip for raw and cooked vegetables, crackers, and bread.

Recipe Card