Healthy Taco Dip

The traditional version of this taco dip is much higher in fat and uses sour cream and cream cheese. By using a healthier fat such as avocado and reduced-fat versions of cheese you save lots of calories without giving up any taste.

Prep Time: 20 minutes

Nutrition Facts

Serving Size: 1 scoop (1/24 of recipe)

  • Calories 45
  • Carbohydrate 4 g
  • Protein 3 g
  • Fat 2.5 g
  • Saturated Fat 0.8 g
  • Dietary Fiber 2 g
  • Cholesterol 5 mg
  • Sodium 140 mg

This Recipe Serves 24


1 16-ounce can fat-free refried beans, put in bowl and let sit at room temperature for 10 minutes
2 teaspoons chili powder
½ teaspoon cumin
¼ teaspoon garlic powder
1½ avocados, mashed
1/3 cup jarred salsa
1 large tomato, seeded and diced
1 cup romaine lettuce, shredded
1 cup 2% milk Mexican shredded cheese


  1. In a medium bowl mix together refried beans, chili powder, cumin and garlic powder.
  2. Spread the refried beans evenly on a medium serving platter. Spread mashed avocados evenly over beans.
  3. Spread the salsa evenly over top of avocados. Top with tomatoes, shredded lettuce and shredded cheese on top.
  4. Serve the dip with your choice of baked tortilla chips, black bean chips or jicama slices. If you follow a gluten-free diet, make sure tortilla chips are unseasoned and gluten-free.

MAKE IT GLUTEN-FREE: Confirm all your ingredients are gluten-free and this recipe can be gluten-free.

Photo: Healthy Taco Dip. PNC Photography: Photographer: Peter Papoulakos

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