High Protein Taco Dip {Easy and Healthy}
This is a super easy, dump and go high protein taco dip with 5.5 grams of fiber and 14 grams of protein per serving. A healthier version of a 7 layer dip but with just as much flavor! A crowd-pleasing appetite or healthy snack that takes about 10 minutes to make, MAX.
Ingredients
- 1.5 cups` low-fat, small curd cottage cheese
- 1-2 chipotle peppers in adobo sauce (or canned jalapenos or green chilies)
- 1 can Ro-Tel tomatoes with green chilies
- 2 cups black beans, rinsed
- 1/2 cup shredded Mexican cheese
- 1/2 packet taco seasoning, or to taste
- 1/2 cup black olives, sliced
- 1/2 bunch green onions, sliced, for garnish
- 1/4 cup sour cream, optional
Instructions
- Blend 1.5 cups of cottage cheese with 1-2 chipotle peppers in adobo sauce in a Nutri-bullet or blender (OR canned jalapenos or green chilies). Pour mixture into a bowl, and add 1/2 packet of taco seasoning - stir to combine. If it is difficult to blend the cottage cheese, add a tiny bit of liquid - like the juice from the Ro-Tel tomatoes.
- Stir in one can of Ro-Tel tomatoes with green chilies and 2 cups of black beans (rinsed). You can also just spread the mixture on the bottom of large glass dish and add the tomatoes and black beans on top.
- Use a spoon to mix gently. Layer this on the bottom of a small glass dish or round bowl.
- Top with shredded cheese, chopped green onions, and sliced black olives. Enjoy!**If you find it too spicy or prefer that sour cream flavor, add 1/4 cup of sour cream to the cottage cheese mixture before combining other ingredients.
Notes
- Feel free to make this into a 7 layer dip: the cottage cheese mixture on the bottom, topped with tomatoes, black beans, then cheese with olives and green onions on top (see picture below)! You could even swap the black beans for refried beans.
- Incorporate some shredded chicken, top with cheese and bake at 350 degrees F for about 10-15 minutes for a Mexican take on buffalo chicken dip.
- If you don't like the smoky flavor of chipotle peppers, try canned jalapenos or chilies.
- Add 1/4 cup sour cream for a tangier taste.
| Nutrition Facts | |
|---|---|
| Serving size: servings | |
| Servings: 6 | |
| Amount per serving | |
| Calories | 198 |
| % Daily Value* | |
| Total Fat 4.7g | 6% |
| Saturated Fat 2.7g | 14% |
| Cholesterol 14mg | 5% |
| Sodium 282mg | 12% |
| Total Carbohydrate 25.4g | 9% |
| Dietary Fiber 5.5g | 20% |
| Total Sugars 2.2g | |
| Protein 14.2g | |
| Vitamin D 1mcg | 5% |
| Calcium 135mg | 10% |
| Iron 2mg | 12% |
| Potassium 606mg | 13% |