Avocado Bean Dip

Raven Higheagle


June is National Dairy Month!
Milk is the single greatest source of three of the four nutrients the Dietary Guidelines identified as lacking in the American diet – calcium, vitamin D and potassium. Most kids don't get enough milk.
But, this grandma is crafty. Sneaky. I fit good food into our snacks. For instance, this dip is filled with greek yogurt, cottage cheese and avocado. Yes, you eat it with chips or pretzel crisps, but hey, there’s only so much I can control. If my grandkids are going to snack, why not balance it out. Compromise.

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Serves 8
10 Min
No-Cook or Other


1 can(s)
(16oz) refried beans
2 tsp
cumin, divided
1 c
plain greek yogurt
1 c
cottage cheese
1 large
ripe avocado
1 tsp
kosher salt
cranks fresh black pepper
6 dash(es)
tabasco sauce
1/4 c
shredded colby-jack cheese
1/4 c
sliced black olives


1Combine refried beans with 1 tsp cumin.
2Spread in the bottom of a pie plate.
3In food processor, combine greek yogurt, cottage cheese, avocado, 1 tsp cumin, salt, pepper and tabasco.
4Process for several minutes until smooth and creamy.
5Add more salt, pepper and tabasco to taste at this point.
6Spread creamy avocado mixture on the refried beans.
7Top with shredded cheese and black olives.
8Serve with tortilla chips (or fresh vegetables).

About Avocado Bean Dip

Course/Dish: Dips
Main Ingredient: Dairy
Regional Style: American
Other Tags: Quick & Easy, For Kids, Healthy