Madeover Taco Bean Dip

I’m glad many of you enjoyed the post on cravings yesterday… I love learning and sharing this stuff! I find it so fascinating how brilliant our bodies are, and the more we can learn to tune in and listen, the more we can learn to set ourselves up for best health and wellness.

Today, I promised to share a recipe that I threw together for the Super Bowl a few weeks ago.  I was craving a bean dip that we used to make- full of sour cream, cream cheese, refried beans and all sorts of goodies.  I didn’t have sour cream or refried beans, so I decided to throw together a healthier veggie version.

Madeover Veggie Bean Dip

It was a hit!

Madeover Taco Bean Dip

by Mommy, Run Fast



  • 2 c. cooked pinto beans, or 1 can rinsed and drained
  • 1/2 onion, diced finely
  • 1 large carrot, shredded
  • 1 tbsp natural taco seasoning (or DIY 1 1/2 tsp chili powder, 1/2 tsp paprika, oregano and cumin + dash salt/pepper)
  • 1 c. (or more) salsa
  • 2 tbsp cream cheese
  • shredded cheddar to top
  • diced avocado, fresh cilantro, black olives and other toppings as desired


For layer one, heat a Tbsp olive oil in a small sauce pan and saute onions 5 minutes, or until softened. Add beans and cook together, mashing beans with a potato masher. Stir in shredded carrot and spices to taste (you may choose to add crushed red pepper for more heat). Layer in the bottom of a pie plate or 8 X 8 dish.

Layer two: combine salsa and cream cheese well. Spread on top of bean layer.

Layer three: sprinkle shredded cheddar cheese over the top. Bake at 400 degrees for 10 minutes, or until cheese melts.

Top with avocado, cilantro, olives or anything else you’d like and enjoy with veggies or tortilla chips!

Powered by Recipage


Veggie Bean Dip

Note: You can also use a can of refried beans to make step one faster and easier.  Or, add more veggies such as sauteed peppers or mushrooms in layer one, or add shredded zucchini… endless possibilities!  Leftovers make great burrito fillings.

 What’s your favorite indulgent dip? Favorite healthy dip?


23 thoughts on “Madeover Taco Bean Dip

  1. I love dips of all sorts – we used to have “dip day” when I worked at a school – one of my favorites!!
    This looks delicious and I can’t wait to try it – it will be interesting to see if the boys can tell that carrots are in it!!!

  2. I’m so making this! Finally an appetizer that everyone will love and (hopefully) have no clue how healthy it is. Awesome.

  3. Pingback: Five Things Friday | Taking on Life…One Step at a Time

Comments are closed.