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7 Layer Dip Recipe

Life is crazy and we try to unwind on weekends. With good food, good friends and with a glass of good wine. If hockey is on, Alex is all in. That means little boys are glued to TV too. I really have no choice but to like hockey. Hey, we are Canadians. We love hockey!

Past weekend we did just that and part of the menu was this Skinny 7 Layer Dip Recipe. It was nice to bring a variety to the table with something fresh and vegetarian this time of the year. I love pumpkin but I’m loyal to my veggies too.

And off we went – laughing remembering last summer’s camping trips with 5 kids, cooing with the most precious & quietest little baby girl (not mine:)) and loading on up on sodium and sugar, while kids were taking apart the bedrooms upstairs. But it’s all good. It’s a cycle of life.

7 Layer Dip Recipe

So, in the moments when my taste buds were overpowered with the sodium in salami and cheese, I remembered to reach and grab this Mexica dip. It was so fresh, crunchy and not salty at all compared to the rest of food we had on the table. Hey, that was a cheat day.

This 7 Layer Dip Recipe was extremely easy to make. Just layer it. Instead of refried beans I used canned black beans because they are healthier and that’s what I had on hand. I tried to keep the dip low in sodium really hard – low sodium salsa, plain Greek yoghurt instead of cream cheese and lots of shredded lettuce, for extra crunch as well. I’m also all about all natural or organic spices, so I used Trader Joe’s taco seasoning mix. Last time I checked my chili powder and it had caramel colour. So, read ALL labels!

7 Layer Dip Recipe

You really need just 1 bowl to make this healthy Taco dip. And no cooking required. Use any large serving platter if you don’t have clear glass baking dish. It is also OK to use cumin instead of taco seasoning mix.

This dip is perfect for potlucks, football (hockey) get togethers and really any party. Serve with any healthy tortilla chips – organic and/or multigrain. You can make it up to 1/2 a day ahead and refrigerate covered. Then just drain carefully the liquid from the bottom of the dish before serving.

Skinny 7 Layer Dip Recipe

Skinny 7 Layer Dip Recipe


    Bean Layer:
  • 1 can black beans, drained & rinsed
  • 1/4 cup salsa, low sodium
  • 1 tsp taco seasoning mix, all natural like Trader Joe's
  • 1/4 cup cilantro, finely chopped
  • 1 tsp garlic powder
  • White Layer:
  • 1 1/2 cup plain Greek yogurt, non-fat
  • Salsa Layer:
  • 1 cup salsa, low sodium
  • Guacamole Layer:
  • 3 medium avocados, pitted & skin removed
  • 1/2 cup cilantro, finely chopped
  • 1 tsp taco seasoning, all natural like Trader Joe's
  • 1/2 small jalapeño, finely diced
  • Other Layers:
  • 3 cups iceberg lettuce, finely shredded
  • 1 cup Tex Mex, Colby Jack or Cheddar cheese, shredded
  • 1/4 cup black olives, pitted & sliced


  1. In a small bowl, mash beans with a fork. Add remaining Bean Layer ingredients and mix. Spread the mixture in 8 x 11 baking (clear) dish or onto any other large serving platter.
  2. Spread White Layer over the beans followed by a Salsa Layer.
  3. In a small bowl, mash avocados with a fork and add remaining ingredients from Guacamole Layer. Mix and spread on top of Salsa Layer.
  4. Place a layer of lettuce over the Guacamole Layer and top with cheese. Garnish with black olives. Serve immediately with any healthy tortilla chips.

Nutritional Info

Servings Per Recipe: 16

Amount Per Serving = 1/2 cup:
Calories: 97.7
Total Fat: 5.1 g
Cholesterol: 2.8 mg
Sodium: 144.2 mg
Total Carbs: 9.2 g
Dietary Fiber: 2.2 g
Protein: 5.1 g
WW Points+: 3

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  1. Jamie | Jamie's Recipes

    I just love 7 layer dip. There is something so nostalgic about it. I think Greek yogurt has pretty much replaced sour cream in my house. That is saying a lot because I used to sneak spoonfuls of sour cream from the fridge when I was little.

    • Olena (iFOODreal)

      Hey Jamie. I didn’t grow up eating 7 layer dip but I always was intrigued by the look of it in the container, in stores. Oh, Jamie, sour cream with a spoon is classic. I wish I could eat the whole jar of it when I was little. Back then it was such real and natural food as well. I agree with you about Greek yoghurt. The only time I can’t really use yoghurt is when baking a dip or making a creamy sauce – it curdles. My only struggle with it. And I don’t like to use mayo or heavy cream. Urgh.

    • Olena (iFOODreal)

      It was as creamy and rich as a cream cheese/sour cream mixture. And healthier.:)

  2. Kat P.

    We made this for our Father’s Day and family birthday dinner tonight and it was a big hit! Healthy, crunchy (loved the lettuce layer) and very flavourful! We will be making it again, for sure!

  3. Madison

    You mentioned to serve immediately – do you think it would survive a 45 minute car ride to be taken as an appy?!

  4. galina

    At the first day it was very good dip! I like it so much!
    But next day it is bad, watery…. lettuce soft… ew.
    Olena how you can make it a day before ate it?

    • Olena

      Hi Galina. This dip is the same day consumption dip. There is no way to make it ahead and should be served and eaten immediately.

  5. Laura

    Oh this looks so good! I can make my own taco seasoning too with cumin and garlic or chili powder. I also know Sparks Cookbook has homemade seasoning recipes too. I just love how you made it healthier!



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