by Olena

Healthy 7 Layer Dip

Olena's image
Olena Osipov
5 from 7 votes

Healthy 7 Layer Dip Recipe

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

Healthy 7 Layer Dip

Healthy 7 Layer Dip Recipe is all time favourite Mexican taco dip with black beans, salsa, Greek yogurt, lettuce and a bit of cheese.
5 from 7 votes
Print Save Rate
Prep Time: 25 minutes
Servings: 16 servings
Calories: 136kcal
Author: Olena Osipov


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


  • 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.


Calories: 136kcal | Carbohydrates: 7g | Protein: 5g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 263mg | Potassium: 298mg | Fiber: 4g | Sugar: 2g | Vitamin A: 355IU | Vitamin C: 5mg | Calcium: 86mg | Iron: 1mg
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olena osipov in the studio

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.

27 comments on “Healthy 7 Layer Dip

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  1. 5 stars
    Delicious, I have made this recipe for a few potluck gatherings with my friends and everyone loves it. Making it again tomorrow!

  2. 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!

  3. 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?

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

  5. 5 stars
    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!

  6. 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.

    1. 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.

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