Taco Tuna Bean Dip

4 Bowls284 cals

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!

Tips:

  • Use the dip in sandwiches, tacos, with chips, wheat thins, triscuits, etc!
Taco Tuna Bean Dip Recipe

Taco Tuna Bean Dip

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!
5 from 1 vote
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Appetizer
Cuisine: American
Keyword: taco bean dip, tuna bean dip
Servings: 4 Bowls
Calories: 284kcal
Cost: $6.20
Course: Appetizer
Cuisine: American
Keyword: taco bean dip, tuna bean dip
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 Bowls
Calories: 284kcal
Cost: $6.20

What We Used

Ingredients

  • 2 Cans Tuna10 Ounces/284g
  • 12 Tablespoons Salsa186g
  • 3 Tablespoons Taco Seasoning Mix18g (Low Sodium)
  • 1 Teaspoon Parsley
  • 15 Ounces Black Beans425g Reduced Sodium
  • 2 Tablespoons Green Chiles30g
  • 5.3 Ounces Greek Yogurt150g Plain Fat Free
  • 2 Tablespoons Flaxseed Meal13g
  • 1 ½ Teaspoons Minced Garlicor 3 Cloves
  • 2 Tablespoons Mayonnaise28g Reduced Fat
  • ½ Cup Cheddar Cheese56g Reduced Fat

Instructions

  • Drain your Tuna
  • Add it into a large baking dish
  • Cook and drain your Beans
  • Add your Beans and the rest of your ingredients aside from your Cheese into your baking dish
  • Mix everything together
  • Sprinkle your Cheese over the top
  • Bake on 350F/176C for 10 minutes

Video

Notes

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

Nutrition

Calories: 284kcal | Carbohydrates: 26.7g | Protein: 27.5g | Fat: 7.5g | Saturated Fat: 2.2g | Sodium: 637.5mg | Fiber: 8g | Sugar: 4.2g

Ingredients

  • 2 Cans Tuna 10 Ounces/284g
  • 12 Tablespoons Salsa 186g
  • 3 Tablespoons Taco Seasoning Mix 18g (Low Sodium)
  • 1 Teaspoon Parsley
  • 15 Ounces Black Beans 425g Reduced Sodium
  • 2 Tablespoons Green Chiles 30g
  • 5.3 Ounces Greek Yogurt 150g Plain Fat Free
  • 2 Tablespoons Flaxseed Meal 13g
  • 1 ½ Teaspoons Minced Garlic or 3 Cloves
  • 2 Tablespoons Mayonnaise 28g Reduced Fat
  • ½ Cup Cheddar Cheese 56g Reduced Fat

Instructions

  • Drain your Tuna
  • Add it into a large baking dish
  • Cook and drain your Beans
  • Add your Beans and the rest of your ingredients aside from your Cheese into your baking dish
  • Mix everything together
  • Sprinkle your Cheese over the top
  • Bake on 350F/176C for 10 minutes

Video

Notes

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

Nutrition

Calories: 284kcal | Carbohydrates: 26.7g | Protein: 27.5g | Fat: 7.5g | Saturated Fat: 2.2g | Sodium: 637.5mg | Fiber: 8g | Sugar: 4.2g

2 Comments

  1. Heather on January 27, 2014 at 12:00 am

    Its always a plus when the little ones tell you its the best dip ever. We ate this with veggies instead of crackers. Thanks.

    • Derek Howes on January 31, 2014 at 12:00 am

      I loved reading this! That is so awesome. Thanks Heather 🙂

Leave a Comment