• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Lauren Kelly Nutrition
  • Home
  • About Me
    • Privacy Policy
  • Recipes
  • Props
  • Wellness
  • Services
  • Contact
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • Recipe Index
  • Contact
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • ×
    Home » Recipes » Gluten Free

    Spicy Black Bean Dip

    Published: Nov 1, 2014 · Modified: May 29, 2021 by Lauren Kelly · This post may contain affiliate links.

    PinterestFacebookX
    Jump to Recipe

    Not all dips need to be loaded with unnecessary calories and fat.  Make this once and your friends will be begging for you to make it again!

    This Spicy Black Bean Dip is so healthy and takes minutes to make! #greekyogurt #TheGreekYogurtCookbookPin

    Between football games on Sundays and the holidays coming up, I am always on the hunt for healthy appetizers.  This dip is perfect because it tastes like the typical unhealthy ones.  But that's the best part, it IS healthy!  It's low calorie, gluten-free and insanely delicious.

    This dip is one of the 125 recipes in The Greek Yogurt Cookbook.  Greek yogurt makes the perfect substitute for so many things!  I used to make a recipe like this after college (many, many years ago) and it had sour cream and tons of cheese in it.  I loathe sour cream (yes, add that to my long list) so I never ate it.  But every single time I brought it to someone's house, it was always a huge hit.  Although I never really understood WHY everyone loved it so much (I mean, all that sour cream!) but I knew I had to re-create this masterpiece when I wrote the cookbook.  Please tell me I am NOT the only one out there that despises sour cream??

    Any-ho, this is one of those recipes that's simple to make, healthy and a total crowd pleaser.  And there's no nasty sour cream in there.

    This Spicy Black Bean Dip takes minutes to make and is so healthy! #greekyogurt #TheGreekYogurtCookbookPin

    Spicy Black Bean Dip

    Even picky eaters will want to dive into this healthy bean dip. This can be served as an appetizer or healthy snack. You can adjust the seasonings and spices to suit your tastes.
    5 from 4 votes
    Print Pin Rate
    Servings: 15 servings
    Calories: 55kcal
    Author: Lauren Kelly

    Ingredients

    • 1 15-ounce can black beans, drained
    • 1 ⁄2 cup nonfat plain Greek yogurt
    • 1 ⁄4 cup tomato paste
    • 1 ⁄2 cup salsa
    • 1 ⁄2 teaspoon cumin
    • 11 ⁄2 teaspoons chopped cilantro
    • 1 ⁄4 teaspoon cayenne pepper
    • 1 ⁄4 cup crumbled feta cheese
    • Additional cilantro and chopped tomatoes for garnish

    Instructions

    • Mash beans in a medium bowl until chunky.
    • Add Greek yogurt, tomato paste, salsa, cumin, cilantro, and cayenne pepper. Mix well.
    • Cover and refrigerate for at least 30 minutes.
    • Sprinkle with feta cheese just before serving.
    • Garnish with cilantro and chopped tomatoes if desired.

    Nutrition

    Calories: 55kcal
    Tried this Recipe? Pin it for Later!Mention @lkellynutrition or tag #lkellynutrition!

    This Spicy Black Bean Dip takes minutes to make and is so healthy! #greekyogurt #TheGreekYogurtCookbookPin

    Nutrition Information

    PER SERVING

    Calories: 55

    Fat: 0.7 g

    Cholesterol: 2.6 mg

    Carbohydrates: 8.5 g

    Sugar: 1 g

    Fiber: 1.5 g

    Sodium: 103 mg

    Protein: 3.6 g

    See, it's pretty healthy!  I like to bring healthy appetizers and dishes to parties so I am guaranteed to eat at least one or two healthy things.  This is so easy that I usually make this dip.  Try it!  And please buy The Greek Yogurt Cookbook if you haven't already done so.  You can buy here (from clicking the button on the right side) or from Amazon. Thank you!

    PinterestFacebookX
    « Pumpkin Fudge
    Slow Cooker White Chicken Chili {Low Carb, Gluten- Free} »

    Reader Interactions

    Comments

    1. Kristyn

      February 05, 2024 at 1:12 pm

      5 stars
      I could snack on this all day long!! Love a little spice!! And, chips & dip are my favorite!

      Reply
    2. Katie

      February 05, 2024 at 11:53 am

      5 stars
      This is the best for an appetizer party! Love a good bean dip.

      Reply
    3. Andie

      February 05, 2024 at 10:22 am

      5 stars
      When I first read that there was no sour cream in this I was a little bit sad….i love sour cream! But I didn’t miss it at all. The addition of Greek yogurt completely replaces the creaminess I crave from sour cream! Love this recipe

      Reply
    4. Serena | Serena Bakes Simply From Scratch

      November 13, 2014 at 3:51 am

      What a wonderful dip! It has my name all over it!

      Reply
    5. Sonali- The Foodie Physician

      November 03, 2014 at 3:58 am

      From one Greek yogurt lover to another, this dip sounds amazing!

      Reply
    6. Alice @ Hip Foodie Mom

      November 02, 2014 at 2:11 pm

      Lauren, I love this dip!!! I put greek yogurt into everything. . this cookbook sounds fabulous! love and pinned!!

      Reply
      • lauren.kelly

        November 02, 2014 at 3:22 pm

        Thanks so much Alice!! XO

        Reply
    7. Priya @ Edible Uncomplicated

      November 02, 2014 at 2:00 am

      I love substituting Greek yogurt in traditionally "sour creamy" recipes! I'm a little spice crazy so I'm looking forward to making this with the cayenne doubled 🙂 Thanks for this healthy little recipe!

      Reply
      • lauren.kelly

        November 02, 2014 at 12:19 pm

        I hope you like it Priya! I'm a little spice crazy too 🙂

        Reply
    8. genevieve @ gratitude & greens

      November 01, 2014 at 4:02 pm

      I have a lactose sensitivity, so I might try this without the yoghurt or use another ingredient as an alternative. Sounds delicious!

      Reply
    9. Cate @ Chez CateyLou

      November 01, 2014 at 7:11 pm

      This dip looks so delicious! I love all the flavors, and how healthy it is. What a perfect game day snack!

      Reply
      • lauren.kelly

        November 02, 2014 at 12:19 pm

        Thank you Cate!

        Reply
    10. Lynn+Lovejoy+@+Order+in+the+Kitchen

      November 01, 2014 at 3:05 pm

      I love that you used Greek yogurt! That's awesome, I definitely would love to have a healthier snack while watching tv 🙂

      Reply
      • lauren.kelly

        November 01, 2014 at 3:13 pm

        Thank you Lynn!

        Reply
    11. sue/the view from great island

      November 01, 2014 at 2:50 pm

      Give me this, a glass of wine, and I'm set for the night 🙂

      Reply
      • lauren.kelly

        November 01, 2014 at 3:13 pm

        I am so with you Sue! 🙂

        Reply
    12. Emily

      November 01, 2014 at 12:45 pm

      I love this spicy bean dip Lauren it looks like a great game day snack!

      Reply
      • lauren.kelly

        November 01, 2014 at 3:13 pm

        Thank you Emily!

        Reply
    5 from 4 votes (1 rating without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Lauren! I love creating easy, simple, healthy recipes for you! Many of them are low carb and gluten free, and all of the are delicious!.

    More about me →

    Popular

    • Cottage Cheese Egg Bake
    • Protein cookies on a white tray.
      Protein Cookies
    • Broccoli stuffed chicken cut in the middle on a plate.
      Broccoli Cheddar Stuffed Chicken
    • Text saying healthy holiday gift guide.
      Holiday Gift Guide- Healthy Edition
    My Newest Cookbook!
    Greek Yogurt Cookbook
    Wheat-Free Cooking!
    Everything Wheat Free Book

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    Lauren Kelly Nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

    Copyright © 2021 Lauren Kelly Nutrition

    Enter your name and email and get the weekly newsletter... it's FREE!
    LAUREN KELLY NUTRITION
    Your information will *never* be shared or sold to a 3rd party.

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.