Taco TUNA Bean Dip Recipe (Healthy/Bodybuilding)

Taco Tuna Bean Dip Recipe
Written by The Protein Chef

This Taco Tuna Bean Dip is one of my favorite dip recipes EVER! Every bite tastes like a taco, it’s healthy, and high in protein and fiber!

Here is the recipe:

  • 2 Cans (10 Ounces/284g) Tuna
  • 12 Tablespoons (186g) Salsa
  • 3 Tablespoons (18g) Taco Seasoning (Lowest sodium one you can find)
  • 1 Teaspoon Parsley
  • 15 Ounces (425g) Reduced Sodium Black Beans (or whatever Bean you prefer)
  • 2 Tablespoons (30g) Green Chiles
  • 5.3 Ounces (150g) Plain Fat Free Greek Yogurt
  • 2 Tablespoons (13g) Flaxseed Meal
  • 1 1/2 Teaspoons Minced Garlic (3 Cloves)
  • 2 Tablespoons (28g) Reduced Fat Mayonnaise (or Full Fat to get more Fats)
  • 1/2 Cup (56g) Reduced Fat Cheddar Cheese (or Full Fat to get more Fats)

Calories in the WHOLE recipe:

  • Calories: 1138
  • Fat: 30g
  • Saturated Fat: 9g
  • Sodium: 2550mg
  • Carbs: 107g
  • Fiber: 32g
  • Sugar: 17g
  • Protein: 110g

Calories per Bowl (if you make 4):

  • Calories: 284
  • Fat: 7.5g
  • Saturated Fat: 2.2g
  • Sodium: 637.5mg
  • Carbs: 26.7g
  • Fiber: 8g
  • Sugar: 4.2g
  • Protein: 27.5g

Drain your cans of Tuna and add them into a large baking dish. Cook and drain your Beans. Add your Beans and the rest of your ingredients aside from the Cheese into your baking dish. Mix everything together. Sprinkle your Cheese over the top. Bake on 350°F/176°C for 10:00. Enjoy!


  • Use the dip in sandwiches, tacos, with chips, wheat thins, triscuits, etc!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


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