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Taco Tuna Bean Dip Recipe
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5 from 1 vote

Taco Tuna Bean Dip

Switch up your taco Tuesday with a Taco Tuna Bean Dip! This canned tuna recipe is high in protein and packed with all the right spices!
Prep Time5 minutes
Active Time10 minutes
Total Time15 minutes
Course: Appetizer
Cuisine: American
Keyword: taco bean dip, tuna bean dip
Yield: 4 Bowls
Calories: 284kcal
Cost: $6.20

Materials

  • 2 Cans Tuna 10 Ounces
  • 12 Tablespoons Salsa
  • 3 Tablespoons Taco Seasoning Mix Low Sodium
  • 1 Teaspoon Parsley
  • 15 Ounces Black Beans Reduced Sodium
  • 2 Tablespoons Green Chiles
  • 5.3 Ounces Greek Yogurt Plain Fat Free
  • 2 Tablespoons Flaxseed Meal
  • 1 ½ Teaspoons Minced Garlic or 3 Cloves
  • 2 Tablespoons Mayonnaise Reduced Fat
  • ½ Cup Cheddar Cheese 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