Kick off your fall with a tailgate winner – skinny taco dip cups!

By: Jodie Shield, RDN

In my playbook, the “F” in fall stands for football and fun tailgate foods. Now that my son plays linebacker for Rhodes College, tailgating has become a family tradition. Over the years, I have collected a starting lineup of fantastic tailgate foods that taste good and are good for you, too! My Skinny Taco Dip Cups, made with my homemade guacamole, are always a winner. No double dipping – everybody gets their own. Serve them with tortilla chips and let the munching begin. Some other crowd-pleasing tailgate recipes are my Black Bean and Pumpkin Chili, Roasted Pepper and Goat Cheese Dip, Baked Beans, and Southern-Style Deviled Eggs. All of these recipes are also on my new app Time To Eat Healthy. No time to cook? No problem. I like to pick up some tailgate favs and shop for discounted gift cards to local restaurants and stores like Papa Johns, Target and Walmart. This comes in super handy when the parents have to help feed the team! The key for tailgating is to never drop the ball and show up empty handed!

Skinny Taco Dip Cups

Makes 10 servings

Prep Time = 20 minutes

Cooking Time = 0 minutes


1 (16 ounce) can fat-free refried beans

½ (1.5 ounce) package reduced-sodium taco seasoning mix

1 (8 ounce) package guacamole

1 (8 ounce) container fat-free sour cream

1 (8 ounce) package reduced-fat cheddar cheese, shredded

8 green onions, chopped

24 grape tomatoes, seeded and diced

1 (2.25 ounce) can sliced black olives, drained

8 (9 ounce) clear plastic cups


  1. In small bowl, mix together refried beans and taco seasoning. Set aside.
  2. Fill each cup with the following ingredients in this order: About 2 tablespoons of bean dip, guacamole, sour cream and cheddar cheese. Toss on about 1 to 2 teaspoons onions, tomatoes, and black olives. Keep chilled until ready to serve.

Nutritional Information (per serving) without chips:

187  calories, 10 grams protein, 14 grams carbohydrate, 11 grams fat, 5 grams saturated fat, 21 milligrams cholesterol, 4 grams fiber, 550 milligrams sodium

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About Author


Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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