Frito Lay Bean Dip is a popular dip made by the Frito Lay company. It is a thick, creamy bean dip that is commonly served with Frito corn chips. But what exactly goes into this tasty snack food?
Main Ingredients
The main ingredients in Frito Lay Bean Dip are:
- Cooked navy beans – Navy beans are also known as white beans or pea beans. They provide the creamy texture and bean flavor of the dip.
- Water – Hydrates the beans.
- Vegetable oil – Adds creaminess and moisture. The oil is likely a blend of canola, corn, cottonseed and/or soybean oils.
- Maltodextrin – A food additive made from starchy foods like corn, rice or potato. It acts as a thickener.
- Salt – For flavor.
- Spices – Provide unique flavors. Likely include garlic powder, onion powder and potentially cumin or chili powder.
- Preservatives – Help extend shelf life. Potassium sorbate and sodium benzoate are commonly used.
- Citric acid – Adds a subtle tart flavor.
Nutrition Facts
Here are the nutrition facts for a 2 tablespoon serving of Frito Lay Bean Dip:
| Nutrient | Amount |
|---|---|
| Calories | 60 |
| Total Fat | 2.5 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 230 mg |
| Total Carbohydrates | 9 g |
| Dietary Fiber | 2 g |
| Sugars | 0 g |
| Protein | 2 g |
As you can see, Frito Lay Bean Dip is relatively low in calories and fat. It contains no sugar or cholesterol. The main nutrients come from the cooked navy beans, which provide fiber, protein, carbohydrates and a small amount of fat.
Ingredients to Avoid
Frito Lay Bean Dip does not contain some ingredients commonly found in less healthy dips and snacks:
- Artificial colors – No artificial food dyes like Red 40 or Yellow 5.
- Artificial flavors – No artificial or natural flavor chemicals beyond natural spice flavors.
- High fructose corn syrup – Bean dip has no added sugars.
- Monosodium glutamate (MSG) – No MSG flavor enhancer.
- Trans fats – Bean dip contains no partially hydrogenated oils.
By avoiding these additives and unhealthy fats, Frito Lay Bean Dip is able to establish itself as a relatively healthy snack food option.
Prepared Versions vs Homemade
How does packaged Frito Lay Bean Dip compare to homemade bean dip?
The main differences are:
- Frito Lay uses pre-cooked, mashed navy beans. Homemade dips start from dried beans and cook until tender.
- The manufactured dip has added thickeners and preservatives. Homemade dips get texture from the beans themselves.
- Packaged bean dip relies on natural and artificial flavors. Homemade dips use common spices and fresh ingredients.
- Frito Lay bean dip has precise nutrition labeling. Homemade dips will vary based on specific ingredients used.
While homemade bean dip recipes allow you to control ingredients, Frito Lay’s version provides convenience and consistent results. It’s up to personal preference which option you choose.
Common Varieties
Frito Lay produces a number of different bean dip flavors and varieties:
- Original – The standard Frito Lay bean dip. Has a mild bean and spice flavor.
- Southwest Spice – Features cumin, garlic and habanero pepper.
- Taco – Uses tomato, onion and cilantro flavors reminiscent of tacos.
- French Onion – Incorporates onion powder and French onion soup mix.
- Bacon Cheddar – Includes real bacon bits and cheddar cheese.
- Loaded Baked Potato – Made with cheddar, bacon, cream cheese and green onions.
This range of flavors provides options for every bean dip lover. Frito Lay occasionally releases limited edition seasonal varieties as well.
Serving Suggestions
Here are some of the most popular ways to eat Frito Lay bean dip:
- With Fritos corn chips – The classic pairing that’s perfect for scooping.
- With tortilla chips or pita chips – Provides more surface area for scooping.
- With raw vegetables – Bean dip makes raw veggies like celery and carrots even tastier.
- As a sandwich spread – Adds flavor to sandwiches and wraps.
- With crackers – Good for a more low-carb dipper option.
- As a burrito filling – Enhances the flavors of burritos and quesadillas.
- With french fries – Think loaded fries but with bean dip instead of cheese!
However you choose to eat it, Frito Lay bean dip is a flexible, protein-packed snack or meal accompaniment.
Storage Tips
To maintain freshness, it’s best to follow these Frito Lay bean dip storage guidelines:
- Keep sealed jar refrigerated after opening.
- Consume within 5-7 days of opening.
- Store in original container instead of transferring to another dish.
- Keep away from sources of moisture and heat.
- Don’t double dip with already used utensils.
- Discard if you see any mold.
With proper refrigerated storage, the bean dip should maintain quality for about a week after being opened. Discard after that time for safety.
Where to Buy
Frito Lay bean dip can be purchased at most major grocery stores, mass retailers and convenience stores including:
- Walmart
- Target
- Kroger
- Safeway
- Publix
- Harris Teeter
- Whole Foods Market
- Albertsons
- Dollar General
- 7-Eleven
- Wawa
It’s usually in stock year-round. Prices generally range from $1.50 to $3.00 per 15-16 ounce container. Sales and coupons can sometimes be found that make it more affordable.
Nutritional Benefits
Some of the key nutritional benefits of Frito Lay bean dip include:
- Protein – Beans provide plant-based protein and amino acids.
- Fiber – The beans have a high fiber content to support digestion.
- Iron – Important for circulation and reducing fatigue.
- Magnesium – Helps regulate blood pressure and bone health.
- Potassium – Necessary for muscle, nerve and heart function.
- Folate – Key for new cell generation and DNA formation.
- Manganese – Aids nutrient absorption and bone development.
Bean dip makes for a more nutritious alternative to cheese or cream-based dips. Moderation is still key, but the nourishing bean ingredients result in some decent micronutrient benefits.
Downsides
Potential downsides of Frito Lay bean dip include:
- High sodium – Each serving contains 230mg sodium, about 10% daily value.
- Additives – Includes preservatives, thickeners and natural flavors.
- Packaging waste – Individual plastic tubs create trash after use.
- Processed food – Not as fresh or wholesome as homemade bean dip.
- Food safety – Potential for foodborne illness if not refrigerated properly.
While bean dip is often viewed as a healthy choice, it’s important to be mindful of any less-than-ideal aspects. Moderation and proper handling help reduce possible downsides.
Healthy Swap Ideas
Ways to create a healthier bean dip include:
- Use freshly cooked beans instead of canned.
- Skip the added oil or use olive oil instead.
- Choose minimal low-sodium seasonings.
- Add veggies like onions, peppers or tomatoes.
- Blend in avocado for creaminess.
- Top with fresh herbs like cilantro.
- Swap corn chips for baked pita crisps or sliced vegetables.
With simple ingredient tweaks and swaps, it’s easy to turn bean dip into an even more nutritious snack. Focus on whole foods over heavily processed versions.
Is Frito Lay Bean Dip Vegan?
Standard Frito Lay bean dip is vegan. It contains no animal products like dairy, eggs or meat. Even the bacon bits and cheese flavors use artificial flavors derived from plants rather than actual bacon or milk products. Those looking for vegan bean dip options can enjoy Frito Lay’s products.
Is It Gluten Free?
Most Frito Lay bean dip varieties are labeled gluten free. The beans, oils and seasonings themselves do not contain gluten. However, there is still a risk of cross-contamination from shared production equipment. Extremely sensitive individuals should exercise caution. But for most gluten free diets, Frito Lay bean dip can be consumed.
Conclusion
In summary, Frito Lay Bean Dip is a tasty snack food with a relatively simple ingredient list. It consists primarily of cooked navy beans blended with water, oils and seasonings. While convenient and consistent, it differs from homemade bean dip recipes. There are a variety of flavor options to suit different tastes. It can be paired with various dippers or incorporated into other dishes. Moderation and proper handling are recommended to maximize the nutritional benefits and minimize any downsides. Overall, Frito Lay Bean Dip remains a popular plant-based dip thanks to its creamy bean flavor and convenience.