Tortilla Chips and Bean Dip

Prep Time: 22m Cook Time: 8m Total Time: 30m

Tortilla Chips and Bean Dip
Photo of Lisa Ashcraft-Carr, MS, RD, LD, Registered Dietitian at United Hospital Center

Recommended by Lisa Ashcraft-Carr, MS, RD, LD, Registered Dietitian at United Hospital Center

Courtesy of USDA MyPlate

Prepare this layered dip with beans, salsa, sour cream, and cheese for your next party. Make your own tortilla chips to serve on the side. Fill up on fiber while having fun.


  • 4 corn tortillas
  • 1 can kidney beans (16 oz.)
  • 1/4 cup salsa
  • 1/4 cup sour cream, non-fat
  • 1/2 cup cheddar cheese (shredded)
  • 1 cup lettuce (shredded)


  1. Preheat oven to 400°F.
  2. Place tortillas in a stack on cutting board. With a sharp knife, cut stack into eight pieces, forming triangles or wedges.
  3. Lay tortillas pieces out in single layer on baking sheet; set aside.
  4. Rinse and drain kidney beans. Place beans in a small mixing bowl and mash with a potato masher. Spread beans over bottom of baking dish.
  5. Spread salsa, sour cream and grated cheese over beans.
  6. Place lettuce wedge on cutting board. Slice into thin strips; set aside.
  7. Place both the baking sheet with tortilla pieces and the dip in preheated oven. Bake about 8 minutes or until tortilla pieces are crisp and dip is bubbly. Sprinkle lettuce over dip and serve with tortilla chips.

Nutrition per serving

  • Calories: 216
  • Fat: 6g
  • Saturated Fat: 3g
  • Cholesterol: 16mg
  • Sodium: 190mg
  • Carbohydrates: 30g
  • Fiber: 7g
  • Sugar: 1g
  • Protein: 12g

Makes 4 servings

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