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. It goes perfect with any healthy burger recipes during summertime BBQs!
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 healthy French onion dip.
Healthy 7 Layer Dip
- 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
- 1 1/2 cup plain Greek yogurt non-fat
- 1 cup salsa low sodium
- 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
- 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.
You mentioned to serve immediately – do you think it would survive a 45 minute car ride to be taken as an appy?!
Yes, a few hours won’t kill it. Immediately was just a general guideline.:)
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!
As for black beans, did you use refried black beans?
No, just canned black beans.
You had me at the Guacamole layer…what’s not to love about this?
Nothing. That’s why we do.:)
I love that you are using plain Greek yogurt, that sounds so good!
It was as creamy and rich as a cream cheese/sour cream mixture. And healthier.:)
Olena, that is simply delicious! thank you, its my next supper cooking, olga
I NEED this, especially on game day!
I love everything about this!! Great ingredients, gorgeous photos–I totally need to make it!
Thank you, Ari.:)
I really need to try this! It sounds like it will be very delicious. Thank you for the recipe!
You are welcome.:)
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.
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.