Jump to Recipe
This post may contain affiliate links. See my disclosure policy for more info.

Refried bean dip can be whipped up in a jiffy from basic pantry staples. It is creamy, flavorful and satisfying. Need an appetizer for a sports game party or get together, give this bean dip a try.

Please see the recipe card below for exact amounts and directions.

Ingredient Round Up

  • A can of your favorite brand of refried beans. I used the fat free El Paso variety. Amy’s has a low salt version but they are not fat free.
  • Chopped onion
  • Your favorite salsa. I use Chi-Chi’s medium salsa.
  • Non fat plain yogurt
  • Light sour cream
  • Light Miracle Whip
  • Reduce sodium taco seasoning. I use McCormick’s.
  • Fat free shredded cheddar cheese

Making the Dip

  • Empty the can of refried beans into a pie plate. Mash them up and then spread them evenly in the pie plate. Microwave on high for 90 sec.
  • Remove the pie plate from the microwave. Evenly spread the chopped onions over the top of the refried beans. Next dot the top of the refried beans with salsa and then set aside.

  • In a small bowl, combine the non-fat plain yogurt, light sour cream, light Miracle Whip and taco seasoning. Mix until all ingredients are blended and the taco seasoning is evenly distributed throughout the mixture.
  • Spread this topping evenly over the refried beans, onions and salsa, essentially frosting the dip.

  • Evenly spread the grated fat free cheddar cheese over the frosted dip. Return to the microwave for 25 sec on high. You are looking to melt the cheese.
  • Serve and enjoy.

Serving Ideas

  • The bean dip can be served with baked Tostitos, Good Thins or regular tortilla chips. You can make homemade tortilla chips from low carb tortillas.
  • The bean dip can also be scooped into tortillas and served as a bean burrito.

WW – 1 pt

Refried Bean Dip

Print Recipe Pin Recipe Rate Recipe
Prep Time: 18 minutes
Cook Time: 2 minutes
Total Time: 20 minutes
Course: Appetizer
Cuisine: Mexican
Servings: 6
Calories: 36kcal

Equipment

  • 8" pie plate
  • chopping board
  • Chef knife
  • measuring spoons
  • small bowl

Ingredients  

Topping

  • 1 tbsp Light Miracle Whip
  • 2 tbsp light sour cream, Daisy
  • 4 tbsp non-fat plain yogurt
  • 1 tsp reduced sodium taco seasoning, McCormick

Bean Dip

  • 1 can fat free refried beans, El Paso
  • ⅓ c chopped onion
  • 5 tbsp salsa, Chi-Chi medium salsa
  • 38 g fat free shredded cheddar, Kraft

Instructions

  • Thoroughly blend the non-fat plain yogurt, light sour cream, light Miracle Whip and taco season. Set aside.
  • Place the refried beans in the pie plate. Mash them up and evely spread in the pie plate.
  • Microwave the refried beans on high for 90 sec.
  • Remove the pie plate from the microwave. Spread the chopped onions over the refried beans.
  • Dot the salsa over the onions and using the back of a spoon spread it out as best as you can.
  • Next place dollops of the topping mixture over the refreid beans, onions and salsa. Use the back of the spoon and spread the topping mixture around essentially frosting the top of the refried bean concoction.
  • Sprinkle the shredded cheese over the topping mixture. Put the pie plate back in the microwave and heat for 25 sec on high to melt the cheese.
  • Serve hot.

Nutrition

Serving: 1serving | Calories: 36kcal | Carbohydrates: 13g | Protein: 6g | Fat: 0.7g | Saturated Fat: 0.5g | Sodium: 452mg | Fiber: 4.5g
Tried this recipe?Let us know how it was!
14