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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
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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 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

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