Taco Dip

Here we lighten up classic 7-layer dip by using plain Greek yogurt in place of sour cream. Serve with tortilla chips and/or crudités.

taco dip
Photo: Johnny and Charlotte Autry
Active Time:
25 mins
Total Time:
25 mins


  • 1 (15 ounce) can no-salt-added black beans

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon salt-free taco seasoning

  • ¼ teaspoon garlic powder

  • ¼ teaspoon ground pepper plus 1/8 teaspoon, divided

  • ¼ teaspoon salt, divided

  • ½ cup reduced-fat cream cheese, softened

  • ¼ cup nonfat plain Greek yogurt

  • 1 teaspoon lemon juice

  • cup sliced cherry tomatoes

  • cup thinly sliced red onion

  • ¼ cup crumbled cotija cheese

  • 2 tablespoons chopped fresh cilantro

  • 3 tablespoons pickled jalapeños

  • 1 ½ tablespoons hot sauce


  1. Transfer 2 tablespoons liquid from bean can to a large bowl. Rinse the beans and add them to the bowl. Add oil, taco seasoning, garlic powder, 1/4 teaspoon pepper and 1/8 teaspoon salt; mash until smooth. Transfer to a 9-inch pie pan and spread into an even layer.

  2. Mix cream cheese, yogurt, lemon juice and the remaining 1/8 teaspoon each pepper and salt in a small bowl until smooth. Spread over the bean layer.

  3. Sprinkle tomatoes and onion in an even layer over the cream cheese layer. Top with cotija cheese. Sprinkle cilantro and jalapeños evenly over the top; drizzle with hot sauce.

To make ahead

Prepare through Step 2, cover and refrigerate for up to 2 days.


9-inch pie pan

Nutrition Facts (per serving)

82 Calories
4g Fat
8g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 12
Serving Size 1/4 cup
Calories 82
% Daily Value *
Total Carbohydrate 8g 3%
Dietary Fiber 2g 7%
Total Sugars 1g
Protein 4g 8%
Total Fat 4g 5%
Saturated Fat 2g 10%
Cholesterol 9mg 3%
Vitamin A 263IU 5%
Vitamin C 3mg 3%
Vitamin D 1IU 0%
Folate 3mcg 1%
Vitamin K 1mcg 1%
Sodium 227mg 10%
Calcium 57mg 4%
Iron 1mg 6%
Magnesium 20mg 5%
Potassium 117mg 2%
Zinc 1mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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