Healthy Taco Dip

Healthy Taco Dip
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Peter Papoulakos.

The traditional version of this taco dip is much higher in fat and uses sour cream and cream cheese. We use a healthier fat (avocado) and reduced-fat cheese to save you lots of calories without giving up any taste. This dip is great for tailgating and football season!

  • Prep time
    20 min
  • Servings
    24 Servings
  • Serving size
    1 heaping tablespoon
Nutrition Facts

Nutrition Facts

24 Servings

  • Serving Size
    1 heaping tablespoon
  • Amount per serving Calories 45

  • Total Fat 2.5g
    • Saturated Fat 0.8g
    • Trans Fat 0g
  • Cholesterol 5mg
  • Sodium 140mg
  • Total Carbohydrate 4g
    • Dietary Fiber 2g
    • Total Sugars 1g
    • Added Sugars 0g
  • Protein 3g
  • Potassium 150mg
  • Phosphorus 55mg

Choices/Exchanges: 1/2 Carbohydrate, 1/2 Fat



  • fat-free refried beans
    1 (16-oz) can
  • chili powder
    2 tsp
  • cumin
    1/2 tsp
  • garlic powder
    1/4 tsp
  • avocado (mashed)
    1 1/2
  • jarred salsa
    1/3 cup
  • large tomato (seeded and diced)
  • shredded romaine lettuce
    1 cup
  • shredded Mexican cheese blend
    1 cup


  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.