Healthy 7 Layer Dip is all time favourite Mexican taco dip with black beans, salsa, Greek yogurt, lettuce and a bit of cheese.

Person scooping healthy seven layer dip with a tortilla chip from a bowl.

This healthy 7 layer dip recipe is 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 by using 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 homemade taco seasoning mix.

You really need just one bowl to make this healthy seven layer 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, get togethers and really any party.

Serve with any tortilla chips, organic, low sodium or multigrain.

You can make it up to half a day ahead and refrigerate covered. Then just drain carefully the liquid from the bottom of the dish before serving.

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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 6 votes
Servings 16 servings
Calories 136
Prep Time 25 minutes
Cook Time 0 minutes
Total Time 25 minutes


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 | Fiber: 4g | Sugar: 2g
Course: Appetizer
Cuisine: Mexican
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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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?

    1. 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.

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