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Healthy Tailgating: 10 Layer Bean Dip

September 22, 2009

Football season is here which could only mean a couple things: big games, huge gatherings and lots of tempting snack foods. Once in a while, it’s nice to go to a tailgating party and see that there are healthy options or vegetarian dishes available. Since I am by no means a huge football fan, whenever I am dragged to one, the best part about watching the big game is enjoying all the delicious food. Unfortunately, many traditional game-day favorites are loaded with calories and fat. It’s easy to take in an entire day’s worth of calories from a single sitting from constantly grazing the buffet table or picking at a variety of tempting foods. Tackle game-day overindulgence with this healthy tailgating dish.

Next time you are at a football party, bring a couple traditional dishes with a healthy twist. No one will notice the difference and you can feel good about eating healthy. Bringing a healthy dish doesn’t have to be a plate of raw vegetables with a watered down dip. Try something entirely new by making this delicious and flavorful dip, perfect for eating with some baked tortilla chips. This is a quick and easy dish to whip up whether you are tailgating at the stadium or simply watching the game from your couch. Forget the bags of Doritos and make this protein-packed bean dip for the next big game. By eating in moderation and indulging in some special treats will allow you to make the best decisions and feel good the next day.  This dip has plenty of black beans, salsa and fresh vegetables combined with shredded cheese to make the dip lighter without compromising any of the great flavor.

10 Layer Bean Dip

6 servings, about 1/2 cup each


  • 1/2 16-ounce can nonfat refried beans, preferably “spicy”
  • 1/2 15-ounce can black beans, rinsed
  • 2 scallions, sliced
  • 1/4 cup prepared salsa
  • 1/2 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon taco seasoning
  • 2 tablespoons jalapeño slices, chopped
  • 1/2 cup shredded light Cheddar cheese
  • 1 cup chopped romaine lettuce
  • 1/2 medium tomato, chopped
  • 1/2 onion, diced
  • 2 tablespoons canned sliced black olives


  1. Combine refried beans, black beans, scallions, salsa, cumin, taco seasoning, chili powder and jalapeños in a medium bowl. Transfer to a  microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 minutes.
  3. Scatter lettuce, tomato, onions and olives over the bean dip. Serve with blue corn tortilla chips


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