Cheesy Black Bean Dip with OSF Dietetic Intern Emma Elsasser

WMBD This Morning

Cheesy Black Bean Dip

A zesty dip that is a great addition to potlucks, family gatherings, or even as an appetizer. It’s so quick and easy it’ll be your new go-to recipe!


1-15 ounce can yellow corn, drained
1-15 ounce can no salt added black beans
1-10 ounce can diced tomatoes with green chilies, drained
4 ounces 1/3 less fat cream cheese, room temperature
½ cup non-fat plain Greek yogurt
1 teaspoon chili powder
½ teaspoon garlic powder
½ teaspoon ground cumin
1/8 teaspoon ground cayenne pepper
1 cup shredded Mexican cheese blend


  1. Preheat oven to 350 degrees Fahrenheit.
  2. Set aside ½ cup of shredded cheese.
  3. In a large bowl, mix together remaining ingredients until well combined.
  4. Pour into an 8 x 8 inch baking dish and top with remaining ½ cup cheese.
  5. Cover with aluminum foil and bake for 20 minutes.
  6. Uncover dish and bake for an additional 10 minutes.
  7. Serve with whole grain crackers, tortilla chips, or vegetables

Serves 16

Nutrition Information

Per ¼ cup Serving
Calories: 60
Total Fat: 2 g
Saturated Fat: 1 g
Sodium: 70 mg
Total Carbohydrate: 7 g
Dietary Fiber: 1 g
Sugars: 2 g
Protein: 3

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