Healthy Bean Dip

Healthy Bean Dip

This Healthy Bean Dip is just 40 calories per serving (1/4 cup) and I supplied you with my low calorie chips recipe below too! Try this yummy dip for game day, parties, or do like I do and have it for lunch! You can also make this recipe in the microwave or on the stovetop.

Healthy Bean Dip

Everything You’ll Need

  • 1 (16-oz can) fat free or no fat refried beans
  • 1 tablespoon salsa or hot sauce (see recipe card for flavor choices)
  • 2 tablespoons low fat Mexican cheese blend

Healthy Bean Dip

Healthy Bean Dip

Low Calorie Bean Dip Meal Prep and Storage

Meal Prep: To meal prep this recipe, simply add all of the ingredients to a microwave safe bowl and mix. Then cover and place in the fridge until you are ready to heat and serve (following microwave directions). If you prefer to make this on the stovetop, add everything to a medium sauce pot and cover, then place in the fridge until you’re ready to heat and serve.
Leftover Storage: Cover and add leftovers to the fridge, will hold for 5 days.
Reheating: You can reheat on the stovetop (5 minutes) or the microwave (1-2 minutes). Just be sure to stir often just as the directions below state.

Healthy Bean Dip

Healthy Bean Dip Recipe

Healthy Bean Dip

Low Calorie Bean Dip

Lose Weight By Eating
This Low Calorie Bean Dip is so yummy, and depending on the flavor you are looking for, you can use salsa or hot sauce to flavor it.
Del Taco Inspired: Use green salsa/hot sauce.
Taco Bell Inspired: Use blended red salsa or ideally hot sauce.
Special Tip: If you prefer black beans, you can absolutely use refried black beans.
5 from 1 vote
Prep Time 1 minute
Cook Time 3 minutes
Total Time 4 minutes
Course Appetizer, dip
Cuisine American, Mexican
Servings 8 servings
Calories 40 kcal



Microwave Directions:

  • Add the beans, salsa/hot sauce, and 1 tablespoon to a microwave safe bowl (no need to mix yet).
  • Microwave for 30 seconds, mix, then add back to the microwave.
  • Microwave for an additional 30 seconds, mix again and test to ensure it is hot (if not, microwave for another 30 seconds).
  • Top with remaining cheese, and serve with Low Calorie Chips.

Stovetop Directions:

  • To a medium pot, add the beans, salsa/hot sauce, and 1 tablespoon of cheese.
  • Heat on medium low, stirring often until heated through (about 5 minutes).
  • Spoon into a serving bowl, top with remaining cheese, and serve with Low Calorie Chips.


Calories: 40kcalCarbohydrates: 6.4gProtein: 2.8gFat: 0.3gSaturated Fat: 0.2gCholesterol: 6.4mgSodium: 115mgPotassium: 39mgFiber: 2gSugar: 0.7gCalcium: 23mgIron: 1mg
Keyword Healthy Bean Dip, Low Calorie Bean Dip, Low Fat Bean Dip
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Bean Dip

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Healthy Bean Dip