Healthy Recipe: That “Chip Dip”

“When I was dating my husband I learned quickly what ‘Chip Dip’ was as it’s a family favorite,” says Teton Valley Health Dietician Sarah Richins, MPH, RD, LD. “It probably has another name (Black Bean Dip/Salsa or Black Bean and Corn Dip) but around here it’s ‘Chip Dip’ and that doesn’t get confused with any other cracker or chip dips. So good as an alternative to salsa or Pico De Gallo. It’s great with scoops, tortillas, and recently we discovered the Avocado Cilantro Lime Triscuits. Also great with quesadillas or on top of chicken and rice for a meal. The original recipe has quite a bit of spice to it, so feel free to adjust seasonings to fit your own taste palate. This recipe makes A LOT so plan on left overs or to have friends and family help you tackle this one. You could cut the recipe in half, but what’s the fun in that?! This recipe can be used in so many different ways. I promise you’ll find a reason to make the big batch.”


  • 2 cans shoepeg corn (drained)
  • 2 15 oz cans black beans (drained and rinsed)
  • 2-3 tomatoes diced (can use canned tomatoes but we prefer fresh)
  • 1/2 small purple onion diced
  • 1/2 bunch cilantro chopped

For the sauce:

  • 1/2 tablespoon salt
  • 1/2 tablespoon black pepper
  • 1/2 tablespoon cumin
  • 1/2 tablespoon chili powder
  • 1/2 tablespoon red cayenne pepper (smoked cayenne pepper also delicious)
  • 1/2 tablespoon garlic powder
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 3 tablespoons fresh lime juice (could use bottled)


1. Mix corn, beans, tomatoes, onion and cilantro in a large bowl.
2. In a separate small bowl, combine all ingredients for sauce and stir/mix/blend well.
3. Combine all ingredients together in large bowl and stir until sauce is well distributed.