If you’re looking for an easy appetizer that packs in protein without a ton of carbs or sodium, this is your recipe. Add this high protein taco dip to your next game day line up! It has all the creamy, cheesy, taco-inspired flavor you want in a party dip. But, with a few simple ingredient swaps that give us 16g protein per serving!
Whether you’re making it for game day, a family gathering, or just want something fun to snack on during the week, this recipe comes together quickly. And, can easily be made ahead of time.
Why You’ll Love This High Protein Taco Dip
Traditional taco dips are delicious, but they’re often made with sour cream and lots of cheese, and other higher-sodium ingredients. If you’re looking for an option with more protein and less sodium, a few simple swaps can make a big difference.
This high protein taco dip uses Greek yogurt as the base. Greek yogurt provides the creamy texture we want while adding significantly more protein than traditional sour cream.
We’ll also skip the packaged taco seasoning and use a simple combination of spices instead. Packaged seasoning mixes can contain quite a bit of sodium. So, making your own allows you to control how much salt goes into the finished recipe.
A Blood Sugar-Friendly Appetizer
If you’re living with diabetes or trying to be more mindful of your blood sugar, appetizers and snack foods don’t have to be off limits. Instead, as a registered dietitian, I recommend looking for opportunities to increase healthy fats, fiber, and/or protein..
This high protein taco dip checks all three of those boxes. Greek yogurt and cheese provide protein, while black beans add both plant-based protein and fiber. Then, tomatoes and bell peppers add color, flavor, and additional nutrients.
Each serving also has 3g fiber, making it easy to pair with your favorite chips or veggies, depending on your needs and preferences.
Where is the protein in our high protein taco dip coming from?
A few key ingredient swaps help give this high protein taco dip its nutrition benefits without sacrificing the creamy texture and flavor we expect from taco dip.
Lean Ground Beef
Our main source of protein in this high protein taco dip is lean ground beef seasoned with our own homemade taco seasoning blend. Lean ground beef is not only rich in protein though. It’s also rich in nutrients like vitamin B12, zinc, iron, and others. Plus, choosing lean ground beef means we’re reducing the saturated fat content and don’t have to worry about our dip getting too greasy.
Greek yogurt
Greek yogurt makes up most of the creamy base and is an easy way to add more protein to the recipe. It provides the same tangy flavor you’d typically get from sour cream, but with significantly more protein.
Black Beans
Finally, black beans add even more protein… and a decent amount of fiber too! Fiber, like protein, can help slow digestion and support a more gradual blood sugar response after eating. Choosing no-salt-added black beans and rinsing them before adding them to the recipe also helps keep the overall sodium content lower. Plus, beans make the dip more filling and add great texture.
What to Serve With High Protein Taco Dip
Bell pepper strips, mini sweet peppers, and celery also work really well. I especially love mini sweet peppers because their natural cup-like shape makes them perfect for scooping up this high protein taco dip.
And remember: You don’t have to choose between chips or vegetables. Serving both lets you enjoy the foods you love while also adding extra color, crunch, and nutrients to your plate.
Tips for Making a Lower-Sodium Taco Dip
Sodium can add up quickly in dips thanks to seasoning packets, canned beans, salsa, and cheese. For this recipe:
- Choose no-salt-added canned black beans and tomatoes and give them a good rinse before adding them to the dip.
- Opt for reduced-sodium cheese when available.
- Make your own taco seasoning at home.
Easy High Protein Taco Dip
Ingredients
Taco Seasoning
- 1 1/2 Tbsp chili powder
- 1 tsp cumin
- 1 Tbsp paprika
- 1 tsp dried oregano
- 1 tsp garlic powder
- 2 tsp onion powder
- 1/4 teaspoon black pepper
- 1/4 tsp salt
Taco Dip Ingredients
- 1 lb extra lean ground beef 97/3
- 2 cups plain nonfat Greek yogurt
- 4 oz whipped cream cheese
- Juice of ½ lime
- 1 15 oz can no-salt-added or low sodium black beans drained and rinsed
- 1/2 cup no-salt-added canned diced tomatoes drained
- 1/2 cup finely chopped bell pepper
- 1/4 cup diced onions
- 1/3 cup reduced-sodium shredded cheddar cheese
- 1 small jalapeño finely diced, optional
Instructions
- Cook the ground beef until no longer pink and fully browned. Drain off any excess fat. Add 1/4 cup water to the pan along with half of the taco seasoning mixture. Stir until fully combined and let simmer for about 10 minutes.
- Once the beef is finished cooking, drain off any remaining liquid. Let the beef cool for about 15-20 minutes.
- Combine the Greek yogurt, cream cheese, and the other half of the taco seasoning mixture, and lime juice. Stir until smooth.
- Spread the mixture into an 8×8-inch dish or similar serving dish.
- Spread the ground beef into an even layer on top (make sure it is mostly cooled before doing so).
- Add the black beans in an even layer.
- Top with tomatoes, bell pepper, onions, jalapeño (if using), and cheese.
- Refrigerate for at least 30 minutes before serving.
- Serve with tortilla chips, mini sweet peppers, cucumber slices, or your favorite vegetables.
