Whether you’re hosting an outdoor get-together or tailgating, dips are absolutely necessary. But most call for cream cheese, mayonnaise, or sour cream as a base. Such is the case with my mom’s cheesy jalapeno corn dip. After developing a dairy intolerance, I was forced to make a few tiny tweaks to her recipe for a healthier dip with less fat and calories. 

In this lighter version, I’ve swapped out sour cream and the majority of the mayonnaise for Greek yogurt and cannellini beans. Because of their naturally creamy texture and neutral flavor, the humble white beans pose as an extremely versatile dairy substitute. Plus, they provide loads of nutrients like potassium, copper, magnesium, iron, sodium, and vitamin B6. 

This baked dip can easily be made ahead of time by chilling or freezing the mixture until you’re ready to bake it. For dippers, grab a bag of whole-grain chips or cut up some crunchy veggies like carrot sticks, bell peppers, celery, and cucumber. 


    • 1 tablespoon olive oil

    • 6 garlic cloves, minced

    • 1 medium onion, diced

    • 1 jalapeno pepper, chopped, with a few sliced pieces reserved for garnish

    • 1 15-ounce can cannellini beans

    • 2 15-ounce cans low-sodium corn kernels

    • 1/4 cup green onions, chopped

    • 2 tablespoons Greek yogurt

    • 3 tablespoons olive oil mayonnaise

    • 1/2 cup grated cheddar cheese, halved and separated

    • 1 teaspoon sea salt

    • 1 teaspoon freshly cracked black pepper

How to Make It

Preheat the oven to 350°. 

Heat the oil in a medium pan over medium-high heat. Add the garlic and onion and stir for six minutes, or until fragrant and translucent.

Add the chopped jalapeno pepper and cannellini beans to the pan. Cook for five minutes, stirring frequently.

Remove the pan from the heat. Using an immersion blender, pulse until all the beans are processed completely. 

Stir in corn, green onions, Greek yogurt, mayonnaise, and ¼ cup cheese. Season with salt and pepper to taste. 

Transfer the mixture to an eight-inch pie pan or one-quart baking dish. Top with remaining cheese and sliced jalapenos.

Bake for 20 minutes. The cheese should be melted and the sides of the dish will bubble.  

Serve hot out of the oven with your favorite crackers and crudites.