⭐ Mediterranean Texas Trash Dip
Creamy • Cheesy • Protein-Packed • Crowd-Pleaser
(A healthy Mediterranean twist on the classic!)
🥣 Ingredients (Serves 6–8)
Base Layers
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1 can (15 oz) refried beans (or mashed white beans for lighter Mediterranean version)
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1 cup Greek yogurt (replaces sour cream)
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½ cup cream cheese, softened
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1 tbsp extra-virgin olive oil
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1 packet taco seasoning OR homemade seasoning:
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1 tsp paprika
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1 tsp cumin
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1 tsp oregano
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½ tsp garlic powder
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½ tsp chili powder
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¼ tsp black pepper
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Salt to taste
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Cheesy Mediterranean Layer
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1 cup shredded mozzarella
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1 cup shredded cheddar
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¼ cup crumbled feta (Mediterranean touch)
Fresh Mediterranean Toppings
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½ cup diced tomatoes
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¼ cup red onion, finely chopped
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¼ cup black olives or Kalamata olives, sliced
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¼ cup green onions or parsley
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1 small cucumber, finely diced (optional)
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1 jalapeño or chili, sliced (optional)
For Serving
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Warm pita chips
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Whole-grain crackers
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Sliced cucumbers & bell peppers
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Tortilla chips
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Toasted baguette
👩🍳 Instructions
🔸 1. Prepare the Creamy Bean Base
In a mixing bowl combine:
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refried beans (or mashed white beans)
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Greek yogurt
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cream cheese
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olive oil
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taco/Mediterranean spices
Mix until completely smooth and creamy.
🔸 2. Assemble the Bake
Spread the bean mixture evenly into a baking dish (8×8 or similar).
Sprinkle mozzarella + cheddar evenly over the top.
Add a light layer of feta.
🔸 3. Bake
Bake at 375°F / 190°C for 20–25 minutes, until:
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cheese is melted
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edges are bubbly
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top is lightly golden
🔸 4. Add Mediterranean Fresh Toppings
Once out of the oven, top with:
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tomatoes
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red onion
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olives
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cucumber (optional)
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parsley or green onions
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jalapeño (optional)
Drizzle a teaspoon of extra-virgin olive oil for authentic Mediterranean flavor.
🍽️ Serve Immediately
Serve warm with:
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pita chips
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veggie sticks
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whole-grain crackers
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tortilla chips
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or even warm naan
🌿 Mediterranean Variations
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Add roasted red peppers on top
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Mix sun-dried tomatoes into the cheese layer
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Add artichoke hearts for a briny Mediterranean boost
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Use white beans + lemon zest instead of refried beans for a lighter version
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Add za’atar on top for aromatic flavor
🔥 Nutrition (approx.)
Per ⅛ of the dish:
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Calories: 180–220
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Protein: 10–14g
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Lots of healthy Mediterranean fats + fiber from beans
