These little jars are like nachos for the road—with plenty of protein from zesty black beans and taco-spiced Greek yogurt, heart-healthy fats from avocado and a little crunch from toasted corn. Homemade baked tortilla strips are a perfect dip delivery system; their length helps you dig out every last bite from the portable jars.

EatingWell Magazine, June 2021


Credit: Jerrelle Guy

Recipe Summary

25 mins
35 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350°F. Line two large rimmed baking sheets with foil or parchment paper. Brush tortillas with oil and sprinkle with 1/2 teaspoon taco (or chile-lime) seasoning. Stack the tortillas and cut them into 1 1/2-inch wide strips. Arrange in an even layer on the prepared baking sheets. Bake for 8 minutes, flip the strips and continue to bake until crisp and golden brown, 8 to 10 minutes more. Set aside to cool.

  • Meanwhile, combine beans and 1/4 cup salsa in a medium bowl. Mash with a potato masher until mostly smooth. Spoon into the bottom of 8 half-pint (1-cup) canning jars or small airtight containers.

  • Spoon the remaining 1 cup salsa in a layer over the beans. Combine yogurt and the remaining 1 teaspoon taco (or chile-lime) seasoning in a small bowl. Spoon over the salsa in the jars. Mash avocado with lime juice in the same bowl and spoon into the jars over the yogurt mixture. Divide cheese among the jars.

  • Top off each jar with tomato, scallions and toasted corn nuggets (or "nuts"). Screw or lock lids on the containers. Serve with the tortilla strips.

To make ahead

Refrigerate dip for up to 2 days. Store chips airtight at room temperature for up to 1 week.

Nutrition Facts

1 cup dip & 2/3 cup chips
142 calories; protein 5.7g; carbohydrates 14.1g; dietary fiber 5.5g; fat 7.8g; potassium 409.3mg; sodium 267.7mg; sugars 2.5g; other carbs 1.2g; saturated fat 2g; mono fat 3.5g; poly fat 0.7g; cholesterol 5.6mg; water 64.1g; ash 1.1g; vitamin a iu 171IU; vitamin a re 17.2RE; vitamin a carotenoid 17.2RE; vitamin a retinol 0RE; vitamin a carotene 93.4mcg; vitamin b1 thiamin 0mg; vitamin b2 riboflavin 0.1mg; vitamin b3 niacin 0.7mg; niacin equivalents 0.9mg; vitamin b6 0.2mg; vitamin b12 0mcg; vitamin c 4.9mg; vitamin e alpha equivalents 1.2mg; vitamin e iu 1.8IU; vitamin e mg 1.2mg; folate 30.6mcg; vitamin k 9.3mcg; pantothenic acid 0.5mg; calcium 15.5mg; copper 0.1mg; iron 0.4mg; magnesium 16.5mg; manganese 0.1mg; phosphorus 31.3mg; selenium 0.5mcg; zinc 0.4mg; 40 butyric 0g; 60 caprioc 0g; 80 caprylic 0g; 100 capric 0g; 120 lauric 0g; 140 myristic 0g; 160 palmitic 0.9g; 180 stearic 0g; 161 palmitol 0.2g; 181 oleic 3.2g; 201 eicosen 0g; 221 erucic 0g; 182 linoleic 0.7g; 183 linolenic 0g; 184 stearidon 0g; 204 arachidon 0g; 205 epa 0g; 225 dpa 0g; 226 dha 0g; omega 3 fatty acid 0g; omega 6 fatty acid 0.6g; alcohol 0g; caffeine 0mg; pyramid vegetables 0; exchange vegetables 0; energy 69kcal; thiamin 0.1mg; riboflavin 0.1mg; monosaccharides 0.2g; disaccharides 0g; trans fatty acid 0g; biotin 1.3mcg; boron 394.8mg; fluoride 2.5mg; iodine 0.7mcg; alanine 0g; arginine 0g; cystine 0g; glycine 0g; histidine 0g; isoleucine 0g; leucine 0g; lysine 0g; methionine 0g; phenylalanine 0g; proline 0g; serine 0g; threonine 0g; tryptophan 0g; tyrosine 0g; valine 0g; pyramid fruit 0; exchange fat 0; aspartic acid 0.1g; glutamic acid 0.1g.