Avocado Bean Dip

June is National Dairy Month! I’ve teamed up once again with the American Dairy Association (mideast) to bring a delicious snack to your table!

Avocado Bean Dip: a HEALTHY snack idea that won't break your diet. Packed with protein!

I have a lot of nostalgia this week. It’s the end of another school year and I sit and wonder where did time go? It seemed like yesterday that I had a new baby at home with 3 more kids under the age of 7.

One thing I always made sure of is that they were getting enough milk in their diets. 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. But it’s not lacking in my house. At least not when they were younger.

Now that I have two teens and two preteens in the house, monitoring their diet is definitely more difficult. We only serve milk at the dinner table (at least I know ONE meal they will have a full glass of milk). My kids are also big cereal and yogurt eaters, so breakfast is usually covered. Getting more dairy in their diet beyond that can be tricky.

Avocado Bean Dip: a HEALTHY snack idea that won't break your diet. Packed with protein!

But, alas, this mom is crafty. Sneaky. I fit good food into our snacks. For instance, today’s 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 the kids are going to snack, why not balance it out. Compromise. Actually, it’s not really a compromise since they don’t know there is GOOD stuff in this. They see a bowl a chips and a plate of dip and devour.

I loved this dip with fresh vegetables. Dipping in some carrots, cucumbers and green peppers were a great way to not only get my veggies in for the day, but my dairy too!

Avocado Bean Dip: a HEALTHY snack idea that won't break your diet. Packed with protein!

Eating dairy doesn’t have to be boring. And I found this dip to be a great post workout snack! It’s power packed with protein! A perfect way to keep hunger in check throughout the day!

Yield: Serves 8

Avocado Bean Dip

Prep Time 5 minutes


  • 1 can (16 ounce) refried beans
  • 2 teaspoons cumin, divided
  • 1 cup plain greek yogurt
  • 1 cup cottage cheese
  • 1 avocado
  • 1 teaspoon kosher salt
  • 6 cranks fresh black pepper
  • 6 drops tabasco sauce
  • ¼ cup shredded colby-jack cheese
  • ¼ cup sliced black olives


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

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 138Total Fat: 7gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 9mgSodium: 524mgCarbohydrates: 13gFiber: 4gSugar: 4gProtein: 9g

*Nutrition facts are an estimate and not guaranteed to be accurate. Please see a registered dietitian for special diet advice.

Did you make this recipe?

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**This is a sponsored post on behalf of the American Dairy Association, Mideast. I was compensated for my time, however all opinions expressed are 100% my own!

About Aimee

Aimee is a dessert lover (specifically rice krispie treats), workout enthusiast, self-taught foodie, and recipe creator.

Learn more about Aimee.

Affiliate Disclosure:**There may be affiliate links in this post! By clicking on them, or purchasing recommended items I may receive a small compensation. However, I only recommend products I love! Thank you for supporting Shugary Sweets! See my disclosure policy for more info**

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Posted on June 2, 2014

Comments & Reviews

  1. Hi Aimee: Since I live in Fairfield, OH, we could consider ourselves to be neighbors. I love your site, and have tried several of your recipes. Keep up the great work, and I do appreciate all of your efforts.

    1. We could have been neighbors! Thanks for the sweet comment. I did just move to Illinois two weeks ago, sniff sniff, I’m going to miss Jungle Jim’s 🙂

  2. I DO love my avocados. This looks like it will easily become one of my new favorite summer snacks! 😀

  3. I love that you are sneaky and add things like cottage cheese to avocado and bean dips. This looks so good…although I’m pretty sure I would devour the entire plate full in one sitting. Maybe I should work on my self control 🙂

  4. I’m absolutely making this for a potluck I’m going to this weekend. Thanks for the inspiration!

  5. I am always try to sneak in dairy where I can. I have recently started making yogurt Popsicles for snacks after school. This looks like a good way to do it too!

  6. I will be making this delicious avocado bean dip this weekend for a graduation party we are going to! Thanks for a awesome recipe, Aimee! 🙂

    1. You’re welcome Jenn, enjoy!!! We made it again last weekend and added jalapenos and diced tomatoes. So good!!

  7. Looks so creamy and satisfying! I could polish off most of the bowl myself 🙂 pinned

  8. This doesn’t look boring AT ALL! In fact, I could probably gobble up a whole dish of it 🙂 I love Greek yogurt both for a breakfast/snack and as a dip and topping!

    1. No. It’s not boring. Especially since we both know it’s loaded with good stuff!

  9. You had me at avocado! I love everything in this! pinning to make for sure!! Thanks!

  10. That looks awesome! I love layered dips like this, will have to try it sometime! 🙂

  11. The cottage cheese is SUCH a surprise, but I LOVE it…I eat that, and Greek yogurt AND avocados everyday…so this must happen! Pinned 🙂

  12. I wouldn’t have guessed there is cottage cheese in this dip, too. It’s a double dairy protein bonus – love it!

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