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Low Sodium Taco Dip

Everyone loves a good dip. Why should that be any different for us low sodium folks? Well, I don't believe it should, so I set out to make a taco dip that people would ask me to bring to potlucks over and over (and it's so easy, so I don't mind!)

A couple things... First, no salt added refried bean are hard to find, at least in my neck of the woods. But that's easily remedied by whirling a can of no salt added kidney or pinto beans through a food processor or smashing by hand with a potato masher. Just dump the can and blend. Nothing fancy. Secondly, this dip uses my Sodium Free Taco Seasoning. You can use whatever no salt added taco seasoning you'd like. I like mine and it's right there in my kitchen. So that's what I go with.

You can omit the cheese if you'd like. That takes out about 90mg per serving. I've learned through my own personal journey that the little bit of cheese is good for my mental well being so I just make room for it in my numbers.

This serves about 4 people with 212.5 mg of sodium per serving.


  • 1lb ground beef

  • 1 16oz can no salt added refried beans. Or 1 can NSA pinto or kidney beans smashed up.

  • 1 8oz can of no salt added tomato sauce

  • 1 small onion, chopped

  • 1 green bell pepper, chopped

  • 2 tablespoons Taco Seasoning

  • 1 tsp sodium free chili powder

  • 1 tsp ground mustard

  • 8 oz sour cream

  • 1 cup shredded lettuce

  • 1/4 cup shredded cheddar cheese


  1. In a large skillet, brown ground beef, breaking it up as it cooks.

  2. Reduce heat. Stir in refried beans, tomato sauce, bell pepper, spice mix, chili powder and ground mustard. Cover and cook until the peppers and onions begin to soften, stirring frequently.

  3. In a large dish, layer in beef mixture and smooth flat. Top with sour cream, lettuce and then shredded cheese.

I love to dip my unsalted tortilla chips into this as I watch tv, but it's also delicious on a loso tortilla or in a pita.

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