Recipe description
June 14, 2026
Tzatziki White Bean Dip
Creamy white bean dip with tzatziki for gut-friendly snacking.
High Fiber
Protein Rich
Fermented Foods
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: milk, sulfites
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: lactose, histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- High fiber from white beans and cucumber supports digestion.
- Protein from beans and yogurt plus herbs adds satiety.
- Herbs (dill, garlic) add polyphenols and plant diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
White beans
1
cup
Yoghurt, Greek
0.5
bowl
Cucumber
0.25
bowl
Garlic
1
piece
Lemon juice
2
teaspoon
Oil, olive
1
tablespoon
Dill
1
teaspoon
Salt
0.5
teaspoon
Instructions
1
In a food processor, combine the white beans, cucumber, garlic, dill, olive oil, lemon juice, salt, and pepper.
2
Blend until smooth and creamy.
3
Taste and adjust seasoning if necessary.
4
Serve with veggie sticks or whole-grain crackers.
More Recipes For Your Gut
Nutrition
180 kcal
Calories
11 g
Protein
22 g
Carbohydrates
6 g
Fiber
5 g
Sugar
4 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
What is in this dip?
A creamy white bean dip with a tzatziki-style base—usually cucumber, garlic, and dill blended with protein-rich white beans.
Is it dairy-free or vegan?
It depends on the tzatziki base; if dairy yogurt is used, it's not vegan. Use plant-based yogurt to make it vegan.
How long does it take to make?
About 10–15 minutes.
How should I store leftovers?
Keep in an airtight container in the fridge for 3–4 days.
What should I serve it with?
Veggie sticks, whole-grain crackers, pita, or cucumber rounds.
Is the dip gluten-free?
Yes, the dip itself is gluten-free; choose gluten-free dippers if needed.
How does it support digestion and gut health?
It's fiber-rich from white beans and cucumber; dill adds polyphenols and prebiotic compounds.
How can I customize the flavor or texture?
Adjust garlic, lemon juice, dill, or add extra cucumber for crunch; blend longer for smoother texture.
Can I make this ahead or freeze it?
Yes, you can make ahead and chill for up to 1 day; freezing is not ideal as texture may change.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.