Taco Dip made healthy with creamy spicy yogurt layer and your favorite Mexican toppings. This easy no bake dip is a perfect quick appetizer, for a game day or last minute guests.

Taco Dip

Taco Dip Recipe

I have officially discovered world’s easiest healthy appetizer – taco dip. It is officially perfect for those times when you are asked to bring an appetizer and you are just tired or out of ideas.

And I made it healthy. Instead of a block of cream cheese, I used plain whole milk yogurt. This simple swap cuts saturated fat 10 times – from 19 grams to 2 grams.

And you still get that creamy layer with a kick, topped with your favorite Mexican toppings and scooped with a tortilla chip. Heaven!

Taco Dip scooped with a chip

How to Make Taco Dip

This layered taco dip is similar to healthy 7 layer dip. You layer all ingredients in a medium size serving dish in 10 minutes.

Starting with yogurt layer mixed with taco seasoning. I like to use my homemade taco seasoning because it is low in sodium and doesn’t contain preservatives.

If you are using regular whole milk yogurt, know it contains more whey than Greek yogurt. I highly recommend to strain it in a colander lined with linen kitchen towel over a bowl for at least 2 hours or better more. This step will ensure creamy layer that will stay on a chip.

Toppings Ideas

Then just layer your favorite Mexican toppings on top. And that’s it! This is my favorite part of this taco dip recipe – use what you have on hand.

My easy taco dip toppings:

  • Tomato, diced
  • Avocado, diced
  • Bell pepper, diced
  • Red onion, diced
  • Canned green chiles

That is all I had on hand and I intentionally skipped cheese and iceberg lettuce for health reasons.

taco dip recipe in red serving dish

You can also add:

  • Shredded iceberg lettuce
  • Sliced black olives
  • Chopped green onions
  • Squeezed lime
  • Jarred or fresh jalapenos
  • Canned black beans
  • Refried beans – spread a layer before or after yogurt.
  • Guacamole – you can even add easy salsa guacamole and skip all other toppings because so much flavor already there.
  • Ground taco meat – just “sprinkle” over the yogurt layer.

Serving, Make Ahead and Storage Tips

Taco dip is served cold. We like to serve it with organic tortilla chips like Que Pasa or Kirkland brand. You can also serve with whole wheat pita chips or pita bread, whole grain crackers and even vegetables. Include it on a charcuterie board for game day get togethers! Another perfect game day favorite is air fryer chicken wings.

Leftovers keep well for 1-2 days in the refrigerator if covered. You can even use leftovers to top Instant Pot chicken.

If you would like to make dip ahead, you can without adding shredded lettuce that gets soggy. Also make sure you use thick Greek yogurt or strain regular one. This is super important for make ahead version, otherwise all toppings will sink in into a runny yogurt mixture. πŸ™‚

Enjoy this skinny taco dip and be healthy!

More Healthy Dips

Taco Dip closeup
taco dip

Taco Dip

Taco Dip made healthy with creamy spicy yogurt layer and your favorite Mexican toppings. This easy no bake dip is a perfect quick appetizer, for a game day or last minute guests.
5 from 2 votes
Servings 10 servings
Calories 64
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes

Ingredients 
 

  • 2 cup plain regular or Greek yogurt 3.5%+ fat
  • 1 tbsp taco seasoning low sodium
  • 1/4 tsp salt*

Toppings I used:

  • Tomato diced
  • Avocado diced
  • Bell pepper diced
  • Red onion diced
  • Canned green chiles

You can also add:

  • Shredded iceberg lettuce
  • Sliced black olives
  • Chopped green onions
  • Squeezed lime
  • Jarred or fresh jalapenos
  • Canned black beans
  • Refried beans – spread a layer before or after yogurt.
  • Guacamole – you can even add easy salsa guacamole and skip all other toppings because so much flavor already there.
  • Ground taco meat – just “sprinkle” over the yogurt layer.

Instructions 

  • If you are using regular (not Greek) yogurt, I recommend to strain it in a colander lined with linen towel over a bowl for at least 2 hours or overnight.
  • In a medium mixing bowl, add yogurt, taco seasoning, salt and whisk to combine.
  • Transfer to a medium size serving dish.
  • Top evenly with desired toppings.
  • Serve with tortilla chips.

Notes

  • If using regular taco seasoning, you might not have to add extra salt.

Nutrition

Calories: 64kcal | Carbohydrates: 5g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 2mg | Sodium: 114mg | Fiber: 2g | 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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