This Healthy 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 – low sodium salsa, plain Greek yogurt 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.
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 => healthy potluck recipes. 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. You might also like my Greek salad layered dip.
Healthy 7 Layer Dip
Ingredients
Bean Layer:
- 1 14 oz 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
Instructions
- 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.
- Spread White Layer over the beans followed by a Salsa Layer.
- In a small bowl, mash avocados with a fork and add remaining ingredients from Guacamole Layer. Mix and spread on top of Salsa Layer.
- Place a layer of lettuce over the Guacamole Layer and top with cheese. Garnish with black olives. Serve immediately with any healthy tortilla chips.
Nutrition
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Hello and welcome to iFOODreal.
My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.