How to Turn a Tub of Sour Cream Into 5 Protein-Rich Recipes Under 500 Calories may earn compensation through affiliate links in this story. Learn more about our affiliate and product review process here.
Try these sour cream recipes under 500 calories, because a little bit goes a long way.

In the nutrition world, sour cream often gets a bad rap. It's not uncommon to see it swapped out of a recipe with Greek yogurt added in its place.


While Greek yogurt is a healthier option (it's lower in fat and higher in protein), the truth is, many recipes call for just a tablespoon or two of sour cream, which really isn't much.

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Case in point: A tablespoon of low-fat sour cream has just 20 calories and 2 grams of fat (1 gram of saturated fat). In comparison, the same serving of low-fat Greek yogurt has about 11 calories and less than half of a gram of fat, according to the USDA. Low-fat sour cream is recommended because it has less than a third of the calories of regular, full-fat sour cream and less fat, too.

The flavor between sour cream and Greek yogurt is similar, sure, but nothing beats a dollop of sour cream on an enchilada or taco. Here are some of our favorite sour cream brands — we've included a vegan option for those following a plant-based diet.

Brands We Love

  • Nancy’s Organic Probiotic Sour Cream ($2.19 on Instacart)
  • Kite Hill Sour Cream Alternative ($4.29 on Target)
  • Straus Organic Sour Cream ($4.79 on Instacart)
  • Clover Organic Farms Sour Cream ($4.09 on Instacart)

Now that you've stocked up on the creamy staple, try these delicious sour cream recipes. All are under 500 calories and provide at least 18 grams of protein per serving.


1. Spicy Black Bean Chicken Enchiladas With Pumpkin Sour Cream Sauce

The pumpkin sour cream brings together all of the flavors in this dish.
  • Calories: 475
  • Protein: 33 grams


There is a lot going on in this dish — pumpkin, black beans, chicken, tomato sauce, sour cream, corn tortillas and Colby jack cheese — but it works, deliciously well. The pumpkin sour cream is the clincher here, bringing it all together. The best part: This recipe freezes well, so make a big batch and enjoy it on nights you're short on time or craving enchiladas but don't want to go through the hassle of making them.

Get the Spicy Black Bean Chicken Enchiladas With Pumpkin Sour Cream Sauce recipe and nutrition info at Ambitious Kitchen.

2. Slow Cooker Turkey Chili

This healthy dish is packed with vegetables and protein and satiating ingredients like sour cream and kidney beans.
  • Calories: 212
  • Protein: 18 grams



Is chili really a bowl of chili without a scoop of sour cream on top? This recipe calls for sour cream, cheddar cheese and green onions as a garnish. This dish is so tasty, you won't believe how healthy it is. It's packed with veggies like butternut squash, bell peppers, tomatoes and onion, along with lean ground turkey. The mix of garnishes helps to bring it all together.

Get the Slow Cooker Turkey Chili recipe and nutrition info at Jessica Gavin.

3. Lightened-Up Slow Cooker Chicken Wild Rice Soup

This recipe has less than 300 calories yet manages to provide 24 grams of protein.
  • Calories: 260
  • Protein: 24 grams


Traditional chicken wild rice soup can be heavy on the butter and cream but this lightened-up version calls for just one tablespoon of butter and light sour cream. It's also filled with vegetables like carrots, onions, celery and mushrooms along with a lean protein like chicken breast. Pair this with a side salad and/or a slice of crusty whole-grain bread for a complete meal.

Get the Lightened-Up Slow Cooker Chicken Wild Rice Soup recipe and nutrition info at Ambitious Kitchen.

4. White Chicken Chili Pie With Pumpkin Cornbread Crust

Enjoy this unique dish that combines a white chicken chili topped with a pumpkin cornbread crust.
  • Calories: 350
  • Protein: 22 grams


This recipe has a seasonal twist with the pumpkin cornbread crust but it's such a comforting and warm dish that you can enjoy it all winter long. This chili pie consists of a white chicken chili base. White chili differs from traditional chili because it uses white beans instead of kidney or chili beans and it omits tomatoes from the ingredient list.

Get the White Chicken Chili Pie With Pumpkin Cornbread Crust recipe and nutrition info at Ambitious Kitchen.

5. Chicken Tomatillo Quinoa Bowl

The creamy tomatillo sauce provides a nice twist to this quinoa bowl.
  • Calories: 320
  • Protein: 27 grams


The tomatillo sauce is what brings this dish together and gives it that something extra special. Tomatillos are more acidic than regular red tomatoes, although the acidity can be reduced by cooking the fruit, as is done here with the tomatillo sauce. Sour cream is added, making it a creamier sauce, which pairs well with the quinoa, chicken and green chiles.

Get the Quinoa Bowl recipe and nutrition info at Jessica Gavin.




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