High Protein Sweet Potato Dip

by Angela (Oh She Glows) on October 15, 2010

I’ve been on a real bean kick lately. Specifically, a navy bean kick.

20101014-IMG_6147 - Copy

I know, yawn.

However, navy beans are quite the versatile bean! They actually blend wonderfully into almost anything they touch without the faintest hint of beany taste. The little black dress of beans, right here.

For example, my High Protein Garlic Mashed Potatoes have over 3 cups of navy beans hiding in there!


And no one suspected it.

And of course yesterday’s, Power Me Up Pumpkin Sesame Cookies are hiding navy beans too. The navy beans give the cookies quite a bit of moisture and softness.


This morning, I woke up and something strange happened: I didn’t feel like coffee or vegan overnight oats! What gives?!

I racked my brain to come up with a way to sneak in some protein in the form of navy beans into my breakfast. I had a sweet potato to use up so I decided to make a spin off of my high protein mashed potatoes.


High Protein Sweet Potato Dip


  • 1 large sweet potato
  • 1 cup navy beans, drained and rinsed
  • Couple pinches of sea salt*
  • Approx 1 tbsp Pure maple syrup, to taste


Directions: Peel and chop sweet potato into 1 inch chunks. Boil in a pot of water for about 15 minutes until fork tender. Drain and allow to cool for about 5 mins. In a food processor, process all ingredients together until smooth, Serve with a sprinkle of cinnamon and homemade tortilla chips. Makes about 2 cups.

Note: Customize the salt and maple syrup to taste. This dip would probably also work with butternut squash.


Homemade Salt-Kissed Tortilla Strips


  • 1 Ezekiel Tortilla
  • Approx 1 tbsp Earth Balance Buttery Spread
  • Couple pinches of Fleur De Sel


Directions: Preheat oven to 375F. Rub Earth Balance all over the tortilla with a pastry brush. Sprinkle with fleur de sel. Cut into strips and place on baking sheet. Bake for about 4-5 minutes, watching carefully so as not to burn.


I had to make a Halloween Spider of course. ;)


This was a fun little breakfast that would also make a great snack. Next time, I might try making a savoury sweet potato dip by adding minced garlic instead of the maple syrup and rubbing garlic on the tortilla before baking.


I have a long day of work ahead of me that will hopefully be broken up with an energizing outdoor workout over lunch! Eric is working from home today so he is going to join me. :)

What are your favourite dips of all time?

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{ 26 comments… read them below or add one }

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Morgan @ Life After Bagels October 15, 2010 at 12:45 pm

That’s it I’m blending navy beans into everything I make from now on! hahaha

Here’s a question – I totally made the WORST cornbread the other night, I wonder if I could blend beans into cornbread for some nice moist texture?


Nichole October 15, 2010 at 1:21 pm

I am getting ready to go to lunch at work and that dip looks amazing. I am actually craving sweet potato dip now! haha


Alana October 15, 2010 at 1:30 pm

This looks incredible! My roommates and I are having a fall-themed party this weekend, and this will certainly be an appetizer :)


Erin October 15, 2010 at 2:03 pm

If you go savory with the dip, might I suggest some ground coriander or garam masala? Ground coriander is my absolutely fave with sweet potatoes.

My favorite dip probably has to be salsa. Tortilla chips are a delivery vehicle for salsa. I love the low calorie/high flavor combination.


Averie (LoveVeggiesAndYoga) October 15, 2010 at 2:13 pm

Great dippy dip!

My fave dip is one I came up with. I call it Raw Vegan Spicy “Doritos” Nacho Cheezy Dip. It’s a variation on a theme of my kale chip coating dip and other raw cheeze dips/spreads that I have (anything with nooch + red pepper is already off to a good start for me) but I spiced it up in an effort to create a Doritos taste b/c I used to love them back in the day….

So glad I am at home today :)


Camille October 15, 2010 at 3:16 pm

This dip sounds awesome!
I love sweet potatoes to the death!


Cathy Breit October 15, 2010 at 5:21 pm

Let me be the first to say a great big CONGRATULATIONS!!! Reader choice, again! way to go, girl!
Cathy B. @ brightbakes


Andi Murray October 15, 2010 at 5:46 pm

YAY!!! So exciting. I just saw it as well, and couldnt make it here fast enought to say CONGRATS!!!!

You totally deserve it


Jennifer @ Maple n Cornbread October 15, 2010 at 5:46 pm

Really great dip Angela!!


Melissa Goldfuss October 15, 2010 at 6:05 pm

CONGRATULATIONS on winning Reader’s Choice, yet again! You definitely deserve it!

My favorite dip is guacamole, which I thought was “gross” up until this summer (I had never even tried it). I used your pumpkin bowl idea for dinner tonight… I filled it with butternut squash soup and it looked adorable!


chelsey @ clean eating chelsey October 15, 2010 at 7:50 pm

That looks REALLY good! I want to try iit!


Rebecca @ How the Cookies Crumble October 15, 2010 at 8:03 pm

I’ll have to try your protein mashed potatoes. Those look amazing. Mashed potatoes are total comfort food for me and I love ways to pack them with protein!


mcgilliskitchen October 15, 2010 at 8:20 pm

I love navy beans too! I’ve only tried this recipe once and I feel like it needed a little tweak, but it’s a good idea…you could veganize it for sure.

Navy Bean Alfredo Sauce

1 can navy beans rinsed and drained
2/3 cup milk
1/3 cup bell pepper, diced
1/3 cup onion, diced
¼ cup parmesan
1 tsp dried oregano
¼ tsp salt
¼ tsp pepper
¼ tsp nutmeg

Saute peppers and onions, add remaining ingredients and warm throughout. Puree with an immersion blender.


Angela (Oh She Glows) October 15, 2010 at 10:45 pm

ooooo sounds awesome!


eatmovelove October 15, 2010 at 8:20 pm

HUMMUS. Period.

Did you come up with that and make it all before breakfast??! You must have a lot of time in the morning!! :)


Angela (Oh She Glows) October 15, 2010 at 10:45 pm

i get up earrrrrly lol


Meesh October 15, 2010 at 9:13 pm

I actually saw navy beans at the grocery store today and thought of you. I really should try them – I know that anything coming from this site is bound to be delicious!


stephanie a. October 15, 2010 at 9:44 pm

again, kudos on another beautifully composed post.

my new fave is chef chloe’s white bean garlic dip (it is veerrrrry garlicky, so don’t eat it on date night). it can be found here: http://www.chefchloe.com/blog/2-blog/37-flatbread-with-roasted-apple-butternut-squash-and-caramelized-onion.html

she uses it as a cheesy spread, and it is amazing!


Moni'sMeals October 15, 2010 at 10:08 pm

This looks great! the title sucked me in. ;)

My favorite dips are fondue dips, hummus, bean dips, french onion dip. It of course is all about the chips/veggies that get used too to go for the ride!


Diana @ frontyardfoodie October 15, 2010 at 10:43 pm

Yum Yum Yum Yum.

I love how you use beans so creatively in recipes. This looks amazing!


Amber K October 16, 2010 at 1:28 am

Hummus, bean dips, veggie spreads, who could pick?


caronae October 16, 2010 at 1:59 am

That is the cutest brekkie ever! I love making meals into animal shapes. So much fun! Who said eating had to be boring?


Cara Craves... October 16, 2010 at 4:15 am

What a great appetizer!
You are full of inspiration…I love your ideas.


Kjirsten- Balanced Healthy Life October 16, 2010 at 12:39 pm

I really like the idea of a sweet patato dip with hidden navy beans for protein! It looks really good!


[email protected] of Sugar Free October 16, 2010 at 3:15 pm

That looks so good, and I have a lonely can of white beans sitting in my cabinet!

By the way, Congrats on winning the reader’s choice award!!! Good job, girl!


Kristen October 16, 2010 at 8:39 pm

That looks really good. I want to make some chips.


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