How to Turn a Tub of Sour Cream Into 5 Protein-Rich Recipes Under 500 Calories

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.

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.

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.

• 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.

• 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.

• 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.

• 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.

• 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.