Black Bean Guacamole Cups {Gluten Free, Dairy Free}

Take your boring chip and dip appetizer to the next level with these gluten free, dairy free black bean guacamole cups. A great one bite snack or app.

A healthy gluten free appetizer or snack that does away with the chip for a black bean guacamole cup |

I'm always looking for a work around for the chip. Chips are a great transporter for dips, but many are overly-processed, fried, full of gluten and GMO-laden corn, so I usually opt out. That often leaves me looking for a way to get dip into my mouth, besides going rogue with a spoon. That's what led me to create these gluten free black bean guacamole cups.

Black bean guacamole cups appetizer

Guacamole is one of my staple foods as is evidenced by the dozens of avocado recipes on Tasting Page. I slather it on anything from chicken to fish and even include it in my salmon roll-ups.

I also just love to eat guacamole as it's own thing, uncluttered by a big protein - hence, the need for a healthy vehicle to get the avocado in my mouth.

You may remember my black bean guacamole. I decided to see if I could take those ingredients and put them in a one bite form. 

Gluten free black bean guacamole cups |

It's actually pretty easy. You just need to blend the black beans with a little gluten free flour and some spices to form a dough. The dough gets parceled out into mini muffin tins and voila, black bean cups for guacamole.

They make for a great gluten free, dairy free appetizer, or even a healthy snack. It's filled with protein, fat and fiber - the winning trifecta to keep you full and fueled.

Black Bean Guacamole Cups {Gluten Free, Dairy Free}

Makes 20 cups


Black Bean Cups

  • 15 ounce BPA-free can black beans
  • 6 tablespoons gluten free flour
  • 1 teaspoon cumin
  • 2 garlic cloves, minced
  • 1/2 teaspoon celery salt
  • 1/2 teaspoon hot sauce
  • 1 tablespoon fresh lemon juice
  • Salt to taste


  • 2 small avocados, peeled and pitted
  • 1 garlic clove, minced
  • Juice of 1 lime
  • 1 tablespoon fresh cilantro, chopped
  • Salt to taste


  1. Preheat oven to 350.
  2. Place the garlic cloves in a food processor and pulse. Rinse the black beans and add to the food processor, along with the remaining ingredients. Blend until combined. You may need to scrape down the sides once or twice until it's fully combined. You should have a nice dough.
  3. Take a mini-muffin tin and spray with non-stick coconut spray. Place about a tablespoon of mixture into each tin. Wet your fingers and push down and up the sides so you have a cup shape.
  4. Bake in the oven for 10-15 minutes or until cooked through. Remove from tin and cool on a wire rack.
  5. Meanwhile, mash the avocado in a large bowl and then add the remaining ingredients.
  6. When the black bean cups are cool, fill them with a scoop of guacamole and enjoy!

Looking for other gluten free appetizer inspiration?

Save the chip with these gluten free dairy free black bean guacamole cups |