Fresh & Healthy 7-Layer Dip

You know what I’m always down for? A good snack. Especially as spring and summer roll around, along with backyard hangouts and grilling season with family and friends.

Today I come to you with a classic dip recipe that we’ve probably all had at one time or another. And if you haven’t had it, well then you’re in for a ridiculously good surprise because this healthy 7-layer dip is ALWAYS a crowd-pleaser. I mean, what’s not to love about layers of creamy beans, guacamole, and cheese?

Bring this dip to a baby shower, your Grandma’s birthday party, graduation parties, BBQs, or even into your bed for a late-night snack. Wherever you enjoy it, it’s going to be GOOD.

What is 7-layer dip?

So, what is a seven-layer dip anyway? Traditional 7 layer dip (also known as “taco dip” or “Tex-Mex dip”) is a Tex-Mex-inspired appetizer with different “layers” like sour cream, refried beans, cheese, guacamole, etc.

Basically, just layers of deliciousness served with chips for dipping. You know, the good things in life.

Ingredients in this healthy 7-layer dip recipe

We’re making a healthier version of traditional 7-layer dip by using protein-packed yogurt instead of sour cream and lightening up some of the other layers (without sacrificing taste). Here are the layers & ingredients you’ll need:

• Refried bean layer: I love creamy refried black beans. Traditional refried beans often contain animal products, so check your label if you are vegetarian.
• Taco layer: This is where we lighten things up from the traditional version because, unlike most 7-layer dips that use sour cream or cream cheese, we’re using plain yogurt (or greek yogurt), which adds an extra boost of protein. We’re mixing the yogurt with taco seasoning, so be sure to try out my homemade kind!
• Homemade guacamole: fresh avocado, cilantro, jalapeños, lime juice and a little salt and pepper. Grab the full recipe here! My favorite thing to do? Taste test with a chip or two before you layer it on. You know you want to.
• Toppings: finish it off with little cheese, grape tomatoes (they hold their shape best), black olives, diced red or green onion, cilantro, and jalapeños (if you like a little spice).

Customize this 7-layer dip

Everyone has their own unique takes on 7-layer dip, so feel free to mix up the ingredients with what you have on hand! Here are some easy ways to customize it:

• Add extra crunch: many people add shredded lettuce to their dips, so feel free to do so if that’s your thing! I find that the lettuce tends to get a little soggy as time goes on so I skip it.
• Try another layer: feel free to layer on your favorite salsa or pico de gallo as well! I have the perfect salsa recipe here that would be delicious. You could also add a whole can of rinsed & drained black beans or pinto beans to make it even heartier.
• Choose your cheese: I like to keep it simple with a layer of shredded cheddar cheese or a Mexican cheese blend, but queso fresco or cotija cheese would also be delicious.

Can I make it dairy free?

Sure! Just use your favorite plain dairy free yogurt and dairy free cheese.

How to make a healthy 7-layer dip

You’re going to love how easy this 7 layer dip is to make. Plus, it makes plenty of servings so it’s perfect for potlucks, holidays and game day!

1. Add the refried beans. First, spread refried beans all over the bottom of a 9×9 inch pan.
2. Make your taco layer. In a medium bowl, mix together the yogurt and packet of taco seasoning (or DIY taco seasoning). Spread on top of refried beans.
3. Add the guacamole. In a separate medium bowl, mash your avocados and mix in the rest of the guac ingredients. Spread it on top of the yogurt taco layer.
4. Layer it up. Add the remaining layers in the following order: shredded cheese, tomatoes, black olives, onion, cilantro, and jalapeño slices.

What to serve with healthy 7-layer dip

This dip is perfect with literally everything. Here’s what I recommend:

• Tortilla chips
• Pita chips
• Veggies like carrot sticks, celery or cucumber slices
• My personal favorite: plantain chips
• Try it with my homemade paleo crackers
• You could even scoop some onto your favorite taco recipe! YUM.

Make it ahead of time

I recommend making this the healthy 7-layer dip the day of for peak freshness, but you can also make it up to 24 hours ahead of time! Once you’ve made it simply cover it and refrigerate it until you’re ready to serve it the next day.

How to store 7-layer dip

If you have any leftover dip simply add it to smaller glass airtight containers and place it in the refrigerator. This healthy 7-layer dip will stay good in the fridge for up to 3-4 days.

See how to make the healthy 7-layer dip

More healthy appetizers to try

• Tortilla Chip-Crusted Baked Jalapeño Poppers
• Garlic White Bean Basil Hummus
• Hot Honey & Basil Pepperoni Pizza Dip
• Fresh Mango Salsa Recipe
• Grilled Crostini with Roasted Cherries, Goat Cheese & Basil

Get all of my appetizer recipes here!

I hope you love this fresh & healthy 7-layer dip recipe! If you make it, don’t forget to rate it and leave a comment below. xoxo — happy eating!

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Fresh & Healthy 7-Layer Dip

5 from 8 votes

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Prep Time 15 minutes minutes

Total Time 15 minutes minutes

ServesServes 10 servings

The BEST healthy 7-layer dip ever made with beans, protein-packed yogurt, taco seasoning, guacamole, classic veggies and a layer of cheese. This healthy 7-layer dip recipe is fresh, flavorful and absolutely delicious! Always a crowd-pleaser for potlucks, game days, and holidays.

Ingredients

• 1 (15 ounce) can refried beans (use vegetarian refried beans if you are vegetarian)
• For the taco layer:
• 3 5.3 oz containers or 2 cups plain yogurt
• 1 (1 ounce) packet of taco seasoning*
• For the guacamole layer:
• 2 medium avocados
• 2-3 tablespoons chopped cilantro
• 1 jalapeño, seeded and diced
• ½ lime, juiced
• Salt & pepper to taste
• Remaining layers:
• ½ cup shredded cheddar or mexican cheese
• 1 ½ cups quartered grape tomatoes
• ¼ cup sliced black olives
• 2 tablespoons finely diced red onion or green onion
• ½ cup chopped fresh cilantro
• Optional: jalapeño slices

Instructions

• Spread refried beans all over the bottom of a 9x9 inch pan.
• In a medium bowl, mix together the yogurt and packet of taco seasoning (or DIY taco seasoning). Spread on top of refried beans.
• In a separate medium bowl, mash avocados with a fork until a mix between smooth and chunky. Stir in cilantro, jalapeno, lime juice and add salt and pepper to taste. Spread on top of yogurt.
• Finally, add remaining layers in the following order: shredded cheese, quartered grape tomatoes, sliced black olives, diced onion, cilantro and a few jalapeno slices. 
• Cover and refrigerate until ready to serve. Recipe be can be made 24 hours in advance, but is best to make the day of! Serves 10. Serve with tortilla chips, plantain chips, pita chips, carrot sticks, celery or cucumber slices.

Recipe Notes

Make your own DIY taco seasoning with this recipe!

Make it ahead of time: I recommend making this the healthy 7-layer dip the day of for peak freshness, but you can also make it up to 24 hours ahead of time! Once you've made it simply cover it and refrigerate it until you're ready to serve it the next day.

How to store 7-layer dip: if you have any leftover dip simply add it to smaller airtight containers and place it in the refrigerator. This healthy 7-layer dip will stay good in the fridge for up to 3-4 days.

Nutrition

Serving: 1servingCalories: 160calCarbohydrates: 13.5gProtein: 9.5gFat: 8.4gSaturated Fat: 2.2gFiber: 5.4gSugar: 2.4g