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The next time you want to dunk veggies or wings in blue cheese dressing, try this fiber-rich option. It’s made with creamy white beans instead of mayo, and while that might sound a bit wild… it works.

The blue cheese flavor shines through, and it doesn’t compete with other add-ins you might be tempted to try, like mayonnaise or Greek yogurt.

Plus, this dressing is low in oil, and you’ll get extra filling fiber in each bite.

⭐⭐⭐⭐⭐ Featured Review

“Highly recommend. This is officially in my dressing rotation. I’ll use the leftovers to dip veggies tomorrow. So YUM.” -T.O.

healthy blue cheese dip served with sliced veggies on a cutting board.

Blue Cheese Dressing Ingredients

Here’s what you’ll need:

  • Blue cheese. This provides most of the flavor, and you can use whichever variety you prefer. A container of blue cheese crumbles, gorgonzola, or Roquefort should work.
  • White beans. Use Great Northern or Cannellini beans, which add bulk to this dip but minimal flavor.
  • Lemon juice. This adds a bright, fresh, tangy flavor to the dressing. Use freshly squeezed lemon juice, rather than bottled, for the best taste.
  • Olive oil. You won’t need much in this recipe, but it helps make it creamier and emulsified. Use another mild-flavored oil if you prefer.
  • Salt & Pepper. These add a final boost of flavor. If your dip tastes bland, it’s likely because you didn’t add enough salt. (I use Real Salt brand, which is a pink sea salt. White table salt will taste different, so start with less and add more to taste if using that.)
blue cheese dressing ingredients labeled in glass bowls.

How to Make Healthier Blue Cheese Dressing

Step 1:

Start by adding water, beans, lemon juice, olive oil, salt, pepper, and blue cheese.

Secure the lid and blend until it’s smooth, with a creamy texture, about 60 seconds. Stop and scrape down the sides of the machine as needed to ensure everything is evenly incorporated.

blue cheese dressing ingredients blended together in pitcher.

Step 2:

Taste the dressing and make any adjustments that you prefer. You may want to add an extra tablespoon of water to thin out the consistency, or you might want to add a little extra salt or blue cheese to make the flavor pop even more.

It’s totally up to you!

If you’d like to add in some fresh herbs, you can also stir in a few fresh chives or add a pinch of cayenne pepper for a little spice. 

blue cheese dressing poured into storage container.

Step 3:

Pour the dressing into a small bowl to serve immediately, or transfer it to an airtight container with a lid to store in the fridge. 

This homemade dressing will keep well in the fridge for up to 5 days. It will thicken slightly when chilled, so you might want to add a tablespoon of water and stir well before serving again. 

Serve with buffalo cauliflower, chicken wings, or sliced carrots, for a healthy dipping sauce with extra fiber. 

blue cheese dressing served over a green salad.

Healthy Blue Cheese Dressing FAQs

Can I replace the lemon juice?

You can substitute the lemon juice with 1 to 2 teaspoons of apple cider vinegar (or another type of vinegar) instead. Start with less, then add more to taste, just until the dressing is as tangy as you like. Vinegar tends to taste harsher than lemon juice, so you don’t want to use too much. 

Can I make it oil-free?

Yes, you can replace the oil with water if you prefer. The oil is there to help emulsify the dressing, and help it “stick” to your salads better.

carrot dipped into a bowl of healthy blue cheese dressing.
carrot dipped into a bowl of healthy blue cheese dressing.

Healthy Blue Cheese Dressing

5 from 1 vote
This Blue Cheese Dressing is made with a can of white beans, for a creamy dressing without the mayo. It has all the flavor you love, with extra fiber and protein in each bite. All you need is 5 minutes to make it!
prep5 mins cook0 mins total5 mins
Servings:12

Ingredients
  

  • 1 (15 oz.) can white beans (like Cannelini or Great Northern)
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1/4 cup water , plus more as needed
  • ½ teaspoon fine sea salt
  • ¼ teaspoon ground black pepper
  • 2 ounces blue cheese (about ½ cup crumbles)

Instructions

  • Drain and rinse the can of white beans, then transfer them to a blender. Add in the lemon juice, olive oil, water, salt, pepper, and blue cheese. Secure the lid on the blender and blend until very smooth and creamy, about 60 seconds.
  • Remove the blender lid and taste the dressing. You may want to add an extra tablespoon of water for a thinner consistency, or you might want to add another ¼ teaspoon of salt, to help boost the flavor even more. (I recommend doing both of these things, but your taste buds might be different.)
  • Serve the dressing right away, or transfer it to an airtight container in the fridge for up to 5 days. The dressing will thicken slightly when chilled, so you may need to add a little more water when serving again, to help it thin out. (Or leave it a little thicker, and serve it as a dip with sliced veggies.)

Notes

Nutrition information is for roughly 2 tablespoons of dressing, assuming the entire batch makes 1.5 cups. This information is automatically calculated, and is just an estimate, not a guarantee.
• I have only tested this recipe with canned Great Northern and Cannelini beans. I don’t think Garbanzo beans (chickpeas) would blend quite as smoothly, or have as neutral of a flavor, but feel free to experiment with any other variety of bean you have on hand.

Nutrition

Calories: 27kcal | Carbohydrates: 0.2g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 4mg | Sodium: 152mg | Potassium: 14mg | Fiber: 0.02g | Sugar: 0.1g | Vitamin A: 36IU | Vitamin C: 0.5mg | Calcium: 26mg | Iron: 0.03mg
Course: Salad
Cuisine: American
Keyword: healthy blue cheese dressing

More Recipes to Try

If you try this homemade blue cheese dressing, please leave a comment and star rating below to let me know how you like it!

Megan Gilmore leaning on her white countertop.

Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned best-selling cookbook author. As a Certified Nutritionist Consultant (CNC), I love to make healthier food using simple ingredients. I test these recipes multiple times in my kitchen to make sure they will turn out perfectly for you.

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Comments

  1. Hi! Do you have any recommendations for a blue cheese substitute? I’m not usually a fan of blue cheese but the dressing still sounds delicious!

  2. This was really good! I had some bleu cheese crumbles hanging out in my fridge, and I hadn’t figured out what to do with them yet. Also had a can of white beans languishing in my pantry. Of course, I had a lemon and everything is just staples. So easy to have the ingredients on hand! This was so good. I made a simple salad, dolloped a bunch of this on top and then crumbled a few more little bits of bleu cheese on top. It wasn’t necessary, the dressing is already so so good.
    Highly recommend. This is officially in my dressing rotation. I’ll use the leftovers to dip veggies tomorrow. So YUM.