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Home By Meal Snacks

Healthy Seven Layer Dip

★★★★★ 5 Reviews Recipe Print
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By: Erin2/1/19

This post may contain affiliate links. Please read my disclosure policy.

Healthy seven layer dip making all your football game snacking dreams come true! This simple recipe is loaded with healthy ingredients like Greek yogurt instead of sour cream, fresh beans instead of refried, and fresh vegetables!

seven layer dip with chips

You better believe we are going to be devouring this healthy seven layer dip when the Superbowl approaches next week.

So what makes it healthy? Well each layer is made with fresh ingredients made with less fat and more nutrients than the typical recipe.

If you need more healthy dips to make, check out my Buffalo Cauliflower Dip or Easy Avocado Feta Dip too!

healthy seven layer dip

We use Greek yogurt in place of sour cream, fresh beans mashed with spices instead of refried beans, fresh avocados mashed with lime and salt to make guacamole, and lots of fresh vegetables on top!

I made this a few weeks ago for my family before we were watching the Eagles game and everyone loved it. We ate it along side of tortilla chips, fresh vegetables like celery and carrots, and we even were dipping pretzels into it.

healthy seven layer dip

We saved some of the leftovers and my boyfriend got to try it later and he was absolutely obsessed with it, too.

Trust me when I say that people will gather around this layered taco dip until it is gone!

So next time you’re headed to a party and need to bring an appetizer? I’ve got you covered with this healthy seven layer dip!

How to make the best healthy seven layer dip

Alright, so you want to start with the beans at the base because they will hold firm for a good bottom.

Once you have drained and rinsed your beans, place them into a bowl and mash them up with a fork or potato masher.

refried beans in a jar for seven layer dip

Add in some fresh cilantro, salsa, homemade taco seasoning, and mash it all up until the beans have lost their shape.

For the next layer, add in plain greek yogurt and layer it on top.

beans and greek yogurt in jar for seven layer dip

Next up comes the salsa and then you can start to prepare the guacamole layer.

seven layer dip in the making

Using two ripe avocados, mash them up with a fork or potato masher, add in some fresh lime juice, cilantro and salt and try not to eat it all before piling it on to the next layer!

seven layer dip in the making

Top the guacamole layer with fresh shredded lettuce, tomatoes, and shredded cheese.

seven layer dip with chips

Top with green onion and you got yourself one heck of a delicious healthy seven layer dip!

Serve with your favorite tortilla chips, on top of tacos, just make sure you share with friends!

healthy seven layer dip in a jar

Looking for other recipes similar to this?

  • Three Bean Turkey Chili
  • Mexican Quinoa Salad
  • Lemon Garlic Hummus

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healthy seven layer dip in a jar
★★★★★ 5 from 5 reviews

Healthy Seven Layer Dip

Healthy seven layer dip making all your football game snacking dreams come true! This simple recipe is loaded with healthy ingredients like Greek yogurt instead of sour cream, fresh beans instead of refried, and fresh vegetables!

Prep: 30Total: 30 minutes
Yield 4 cups 1x
Print Pin it Rate

Ingredients

  • 1 – 15oz can black beans
  • 1/2 cup cilantro – divided
  • 1 3/4 cups salsa – divided
  • Homemade taco seasoning
    • 1/4 tsp cumin
    • 1/4 tsp chili powder
    • 1/8 tsp garlic powder
    • 1/8 tsp onion powder
    • 1/8 tsp salt
    • 1/8 tsp paprika
  • 1 cup plain Greek yogurt
  • 2 ripe avocados
  • 1 lime
  • 1/4 tsp salt
  • 1 cup shredded lettuce
  • 1 cup diced tomatoes
  • 1/2 cup shredded cheese
  • 1/4 cup diced green onion

Instructions

  1. Drain and rinse beans.
  2. Place them into a bowl and mash them up with a fork or potato masher until they lose their shape.
  3. Add in 1/4 cup cilantro, 1/4 salsa, and taco seasoning and mash more. It’s okay to have some chunks.
  4. Layer into bottom of dish with spoon.
  5. Spoon in the Greek yogurt layer next.
  6. Then pour in the remainder of the salsa for the next layer.
  7. Make the guacamole layer by mashing two avocados with a potato masher or fork.
  8. Add in the juice of one lime, the rest of the cilantro, and 1/4 tsp salt.
  9. Pile it on top of the salsa.
  10. Add the shredded lettuce, tomatoes, cheese, and green onion on top.
  11. Refrigerate or serve! Stays good in the fridge for 24 hours, until the avocado turns brown. We still ate the rest of ours for the remainder of the week!
Author: Erin Lives WholeCategory: snacks
healthy seven layer dip in a jar

Did you make this?

Leave a comment below and tag @erinliveswhole on social media!

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There may be affiliate links in this post! By purchasing a product I recommend, I may receive a small compensation. However, I only recommend products I absolutely love and use myself. Thank you for supporting Erin Lives Whole, it helps keep this blog afloat 🙂

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Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. melissa says

    Posted on 11/13 at 10:08 am

    Definitely a crowd pleaser for gatherings. A layer for everyone’s likings 🙂 Also fun to make as a group, various components for people to work on simultaneously!

    ★★★★★

    Reply
    • Erin says

      Posted on 11/14 at 7:57 pm

      Hi Melissa, so so glad everyone enjoyed it!!

      Reply
  2. Emily says

    Posted on 2/23 at 2:44 pm

    The perfect super bowl recipe! Easy to make and the crowd loved.

    ★★★★★

    Reply
    • Erin says

      Posted on 2/24 at 12:03 pm

      Hi Emily, so happy everyone loved it!!

      Reply
  3. Randi says

    Posted on 2/7 at 10:35 pm

    Made this for Super Bowl snacks and it was a hit with the whole crew. Yum!

    ★★★★★

    Reply
    • Erin says

      Posted on 2/8 at 9:41 pm

      Hi Randi, so glad everyone enjoyed it!

      Reply
  4. Rachel S says

    Posted on 1/3 at 4:11 pm

    Love this healthy version of a seven layer dip! Thanks so much for this recipe.

    ★★★★★

    Reply
    • Erin says

      Posted on 1/4 at 2:31 pm

      Hi Rachel, I am so glad you love it!

      Reply
  5. Elena says

    Posted on 1/21 at 10:20 am

    My boyfriend loved this for Monday night football this season! Soooo tasty I want 100 more bucket of this

    ★★★★★

    Reply
    • Erin says

      Posted on 8/11 at 8:00 am

      Hi Elena, thank you so much for your kind words!! I am so happy he enjoyed it! 🙂

      Reply

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I’m Erin. Creator of Erin Lives Whole, a food blog with delicious and easy healthy recipes that will leave you feeling good. We’ve got everything from wholesome baked goods to comforting savory dishes. I can’t wait to see what you whip up! Read More...

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