Queso, also known as chile con queso, is a popular Tex-Mex dip made from melted cheese, milk, peppers, and spices. It’s commonly served with tortilla chips for dipping but can also be used to top tacos, burritos, nachos, and more. While queso is undeniably delicious, it is also high in calories, fat, and sodium. This makes finding healthy options to pair with queso important for maintaining a balanced diet. When choosing foods to eat with queso, there are several things to consider.
Look for foods that add nutrition
Since queso is low in nutrients, look for foods to pair with it that provide fiber, vitamins, minerals, and other beneficial compounds. Some examples of nutritious options to serve with queso include:
– Fresh vegetables like carrots, bell peppers, jicama, radishes, and celery
– Leafy greens like spinach, kale, and romaine lettuce
– Fresh fruits like mango, pineapple, apple, and strawberries
– Tomatoes, avocado, black beans, chickpeas
– Nuts like almonds or walnuts
– Whole grain crackers, rice cakes, or air-popped popcorn
Pairing queso with produce, beans, nuts, seeds, whole grains, and other plant-based foods can help balance out the meal. The fiber, vitamins, minerals, and antioxidants from these foods provide health benefits and nutritional value.
Limit empty calorie options
While certain fried foods, refined carbs, and salty snacks may taste good with queso, they lack nutritional value and add extra calories, fat, and sodium. It’s best to limit these empty calorie options when eating queso, including:
– Fried tortilla chips, potato chips, French fries
– Buttered popcorn or bread
– Refined flour tortillas, white bread
– Crackers made with refined grains
– Salty snack foods like pretzels
If you do want to enjoy a serving of chips, crackers, or bread with queso, go for a whole grain option in a small portion to help control calorie and sodium intake. Or consider swapping in baked veggies or fruit instead.
Watch sodium content
Queso can be very high in sodium, with one cup containing 700-1200 mg depending on the recipe. The American Heart Association recommends limited daily sodium intake to less than 2300 mg. When pairing other foods with queso, opt for low-sodium items whenever possible to help control your overall sodium consumption. Look for options with less than 140 mg sodium per serving.
Some lower sodium foods that go well with queso include:
– Fresh tomatoes, cucumbers, carrots, peppers
– Unsalted nuts and seeds
– Air-popped popcorn
– Baked sweet potato fries
– Rice cakes instead of crackers
– Salsa with no added salt
Add protein
Protein foods can help you feel full and satisfied while adding nutritional value. Some high protein options to pair with queso include:
– Lean meat like chicken or turkey breast, pork tenderloin
– Fish like salmon, tuna, tilapia
– Shrimp, crab, clams, or oysters
– Eggs or egg whites
– Beans, lentils, edamame
– Tofu or tempeh
Aim for at least 3-4 ounces of protein food per serving. The protein will help balance out the meal and keep you feeling energized.
Watch portion sizes
Queso is high in calories and fat, so it’s important to keep portion sizes reasonable, even when paired with healthy foods. Here are some suggested serving sizes when eating queso:
– Queso – 2-4 tablespoons (50-120 calories)
– Chips or crackers – About 15-30 chips (140-200 calories)
– Raw veggies – 1-2 cups (25-50 calories)
– Fruit – 1 medium whole fruit or 1 cup sliced (60-100 calories)
– Cooked grains like rice or quinoa – 1/2 cup (100-120 calories)
– Beans – 1/2 cup (110-130 calories)
– Nuts – 1 ounce or small handful (160-170 calories)
– Cheese – 1.5 ounces (150 calories)
– Lean protein – 3-4 ounces (120-160 calories)
Stick within these serving size ranges to prevent overeating high-calorie queso.
10 Healthy Foods That Pair Well with Queso
Here are 10 delicious and nutritious options for what to eat with queso:
1. Vegetables
Fresh, raw vegetables are one of the best choices for serving with queso. Options like bell peppers, carrots, jicama, radishes, and celery provide fiber, vitamins, minerals, and antioxidants. Dip them into just 1-2 tablespoons of queso for a lighter pairing. Some great veggie options include:
– Carrots and celery sticks
– Slices of jicama, cucumber, or zucchini
– Cherry tomatoes
– Broccoli and cauliflower florets
– Bell pepper strips
Aim for at least 1-2 cups of veggies to help fill you up. The crunch of the fresh vegetables balances out the rich, creamy queso.
2. Guacamole
Pairing fresh guacamole with queso makes for a delicious duo. The healthy fats from the avocado offer nutrients like vitamin E, potassium, and magnesium. Tomatoes, onion, cilantro, and citrus juice add vibrant flavor and antioxidants. Scoop up the guacamole with veggies or corn chips instead of double dipping with the queso for more nutritional benefits.
3. Mango or Pineapple Salsa
Using fresh, tropical fruit like mango or pineapple to make salsa offers a sweet contrast to queso. Combine diced mango or pineapple with tomatoes, onion, cilantro, lime juice, and a pinch of minced jalapeno for flavor and texture excitement. The vitamin C and antioxidants from the fruit provide a healthy benefit. Scoop up the salsa with baked tortilla chips or fresh veggies.
4. Tomato Salsa
Fresh tomato salsa is packed with lycopene, an antioxidant that may promote heart health. Pieces of tomatillo, onions, cilantro, lime, and chili peppers add delicious flavor. Opt for sodium-free salsas over jarred varieties high in sodium. Enjoy the salsa with a sprinkle of queso over fresh veggies or corn chips.
5. Greek Yogurt
Plain Greek yogurt paired with queso makes for a creamy, protein-packed dip. The probiotics and protein in Greek yogurt provide digestion and immune benefits. Mix in some taco seasoning or cumin for added flavor. Serve with raw cauliflower, broccoli, or cucumber slices.
6. Cherry Tomatoes
Bursting cherry tomatoes offer a sweet, juicy counterpoint when dipped into queso. Tomatoes provide antioxidants like lycopene, vitamin C, and potassium. Enjoy this simple pairing with whole grain crackers or veggie sticks for dipping.
7. Apple Slices
For a sweet and salty twist, try dipping fresh apple slices into the queso. Apples offer fiber, vitamin C, and quercetin, an antioxidant that may support brain health. The crisp, juicy apples balance the rich queso nicely.
8. Jicama Sticks
Jicama is a crunchy root vegetable that tastes a bit like a water chestnut. Its high fiber and crisp texture contrasts with creamy queso wonderfully. Dip jicama sticks in just a bit of the queso for a light snack. Jicama provides prebiotics to support gut and immune health.
9. Air-Popped Popcorn
For a crunchy, whole grain option, top air-popped popcorn with a sprinkle of queso and a squeeze of lime juice. Popcorn offers filling fiber and vitamin B, while lime adds vitamin C. The crunch of the popcorn paired with the cheese is sure to satisfy.
10. Shrimp
Grilled shrimp seasoned with chili powder or taco seasoning is amazing when dipped into queso. Shrimp offers protein, vitamin B12, selenium, and omega-3 fatty acids for heart health. Alternately, mix shrimp with some queso as a protein-packed dip. Enjoy with veggie sticks or whole grain crackers.
5 Healthy Queso Recipes
While most queso recipes are heavy on full-fat cheese, cream, and sodium, there are ways to lighten it up. Here are 5 healthier queso recipes to try:
1. Black Bean Queso
– 1 (15 oz) can black beans, drained and rinsed
– 1/2 cup salsa
– 1/4 cup low-fat plain Greek yogurt
– 1/4 cup shredded low-fat Mexican cheese
– 1 tsp chili powder
– 1/4 tsp each cumin, garlic powder, onion powder
– Lime juice, to taste
Blend all ingredients until smooth and creamy. The black beans provide fiber, protein, and phytonutrients.
2. Butternut Squash Queso
– 1 cup cooked butternut squash, mashed
– 1/2 cup shredded low-fat Mexican cheese
– 1/4 cup plain Greek yogurt
– 1 tbsp milk
– 1 tsp chili powder
– 1/4 tsp cumin
– Pinch of cayenne (optional)
Mix all ingredients until well combined. The butternut squash offers vitamin A, fiber, and a creamy texture.
3. Zucchini Queso
– 1 cup low-sodium vegetable broth
– 1/2 large zucchini, grated
– 1/4 cup plain Greek yogurt
– 1/4 cup shredded low-fat Mexican cheese
– 1 tbsp arrowroot powder
– Chili powder and cumin to taste
Simmer zucchini and veggie broth for 5 minutes. Remove from heat and mix in remaining ingredients until sauce thickens. Zucchini provides vitamin C, fiber, and hydration.
4. Cauliflower Queso
– 2 cups riced raw cauliflower
– 1/4 cup plain Greek yogurt
– 1/4 cup milk
– 1/4 cup shredded low-fat Mexican cheese
– 1 tbsp nutritional yeast
– 1 garlic clove
– 1 tsp mustard
– 1/2 tsp chili powder
– 1/4 tsp turmeric
Blend all ingredients until smooth and creamy. The cauliflower offers vitamin C and satisfaction without the calories.
5. Pumpkin Queso
– 1/2 cup canned pure pumpkin
– 1/2 cup low-sodium vegetable broth
– 1/4 cup plain Greek yogurt
– 3 tbsp shredded low-fat Mexican cheese
– 1 tsp chili powder
– 1/4 tsp cumin
– Pinch of cayenne pepper (optional)
Whisk broth into pumpkin until smooth. Heat over medium, then remove from heat. Mix in remaining ingredients. Pumpkin provides fiber, vitamin A, and creaminess.
Tips for Enjoying Queso in a Healthy Way
Here are some final tips for enjoying queso as part of a healthy diet:
– Stick to 2-4 tbsp portion sizes of queso to limit fat and calories. Avoid overdipping!
– Always pair queso with plenty of fresh veggies, fruits, beans, whole grains, nuts, seeds, and lean proteins for fiber, nutrients, and satisfaction.
– Make your own healthy queso recipes using Greek yogurt, low-fat cheese, and pureed veggies like zucchini, pumpkin, or cauliflower.
– Read sodium content on queso labels and compare brands. Many jarred varieties are very high in sodium.
– Boost flavor of queso with spices like cumin, chili powder, garlic, and oregano instead of extra salt.
– Try using queso as a sauce drizzled over lean meats or veggies versus a dip for even coverage and less overall.
– Exercise portion control with any chips, crackers, or breads dipped into queso to prevent overeating.
– Fill up on the healthy foods first like veggies, fruits, and proteins before indulging in queso.
Queso can absolutely be part of a healthy diet when enjoyed in moderation and paired with the right nutritious foods. Focus on balance, variety, and control when incorporating this tasty Tex-Mex favorite.
Conclusion
Queso is a delicious but high-calorie food, so it’s important to choose healthy options to pair with it. Fill up on fiber- and nutrient-rich fruits, veggies, whole grains, beans, nuts, seeds, and lean proteins. Limit empty calorie fried foods and salty snacks. Be mindful of sodium content, as queso can be very high. Make your own lighter queso recipes using Greek yogurt and pureed veggies. Stick to reasonable portion sizes of queso as well. Balancing queso with more nutritious choices can allow you to enjoy this cheesy dip while still maintaining a healthy diet. With some mindful choices and variety, queso can be part of an overall balanced way of eating.