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Healthy 7 Layer Dip

7 layers. 7 minutes. 7th heaven. This healthy 7 layer dip is great for game day and makes excellent leftovers (if it lasts that long). Let's go!

This is a pin filled with healthy 7 layer dip. There are red onions, red tomatoes, cilantro, cheese, and guacamole you can see layered.

Healthy 7 Layer Dip

This healthy 7 layer dip (or 7 layer taco dip) is fresh and delicious It's packed with refried beans, taco seasoned greek yogurt, guacamole, tomatoes and chiles, cheese, red onion, and cilantro. Don't let the 7 layers intimidate you -- this recipe takes about 7 minutes to make from start to finish! Quick, easy, fresh, and delicious? You'll definitely want to make this for game day!

What is 7 Layer Dip?

A 7 layer dip is an American appetizer typically made with tex-mex ingredients. According to the history of 7 layer dip, the dip was originally called "tex-mex dip" and didn't have any reference to layers.

A typical 7 layer dip includes layers like:

  • Refried beans
  • Guacamole
  • Sour cream
  • Pico de gallo or salsa
  • Cheese
  • Olives
  • Onion, ground beef, lettuce, or jalapenos
This is a pin filled with healthy 7 layer dip. There are red onions, red tomatoes, cilantro, cheese, and guacamole you can see layered. There is a hand holding up one of the tortilla chips as well.

What ingredients do I need for 7 Layer Dip?

This recipe only requires 8 ingredients!

  • Refried beans - One can of refried beans will be spread across the bottom of the dish to start the layers of the dip.
  • Plain greek yogurt - As a healthier alternative to sour cream, we'll use greek yogurt! It's thick, creamy, and will be mixed with seasoning for the taco layer.
  • Taco seasoning - To create extra tex-mex flavors for this dip, we will mix taco seasoning with greek yogurt.
  • Guacamole - For the layer of guacamole, you can use store-bought guacamole or make your own!
  • Shredded cheddar cheese - One of the layers will be shredded cheese. I use cheddar or mexican, but you can use whatever kind of cheese you like best!
  • Diced tomatoes and green chiles - To keep things easy, I use a can of diced tomatoes and green chiles with medium heat.
  • Red onion - A layer of red onion is one of the perfect toppings to add some extra crunch to the dip.
  • Cilantro - A sprinkle of cilantro is the perfect topping to this recipe!

Can I make substitutions to this recipe?

One of the best things about this healthy 7 layer dip recipe is that you can customize it to what you like the best! Here are some ideas:

  • Use any kind of cheese
  • Swap red onion for green onion
  • Add olives or jalapenos
  • Leave off cilantro

Truly you can make this however you like!

How long does it take to make this recipe?

This recipe is QUICK and easy! It takes about 7 minutes to make from start to finish. There isn't any baking or cooking, plus there's minimal chopping.

What is the process to make this recipe?

The process of this recipe is as easy as layering ingredients. Here's what you'll do:

  • Gather all ingredients.
  • Spread refried beans on the bottom of the baking dish.
  • Mix the greek yogurt with the taco seasoning. Spread the mixture on top of the refried beans.
  • Spread the guacamole on top of the greek yogurt & taco seasoning layer.
  • Sprinkle the shredded cheese on next.
  • Drain the can of tomatoes & chiles and sprinkle over the cheese.
  • Add the red onion on next.
  • Sprinkle the cilantro on the top.
  • Enjoy!
This is a pin filled with healthy 7 layer dip. There are red onions, red tomatoes, cilantro, cheese, and guacamole you can see layered.

What do you serve with 7 layer dip?

Here are some of my favorite dipping options:

  • Carrots
  • Celery
  • Crackers
  • Tortilla chips
  • Toasted bread
  • Pita chips
  • Cauliflower
  • Bell Peppers

Looking for more healthy appetizers?

Here are some of my favorite healthy appetizer recipes:

Can I have the recipe?

If you try this recipe and love it, please rate it and me know your thoughts! I hope you enjoy this healthy 7 layer dip!

This is a pin filled with healthy 7 layer dip. There are red onions, red tomatoes, cilantro, cheese, and guacamole you can see layered.
Print Recipe
5 from 3 votes

Healthy 7 Layer Dip

7 layers. 7 minutes. 7th heaven. This healthy 7 layer dip is great for game day and makes excellent leftovers (if it lasts that long). Let's go!
Prep Time5 mins
Cook Time1 min
Course: Appetizer
Cuisine: American
Keyword: 7 layer dip, healthy appetizers, healthy dip
Servings: 12
Calories: 122kcal
Author: Jordan Smith

Equipment

  • baking dish

Ingredients

  • 1 15 ounce can refried beans
  • 2 cups plain greek
  • 2 tbsp taco seasoning
  • 1.5 cups guacamole
  • ½ cup shredded cheddar cheese
  • 1 10 ounce can diced tomatoes with green chilies drained
  • ½ cup red onion finely diced
  • ½ cup cilantro chopped

Instructions

  • Gather all ingredients.
  • Spread refried beans on the bottom of the baking dish.
  • Mix the greek yogurt with the taco seasoning. Spread the mixture on top of the refried beans.
  • Spread the guacamole on top of the greek yogurt & taco seasoning layer.
  • Sprinkle the shredded cheese on next.
  • Drain the can of tomatoes & chiles and sprinkle over the cheese.
  • Add the red onion on next.
  • Sprinkle the cilantro on the top.
  • Enjoy!

Notes

Store in an airtight container in the fridge. 

Nutrition

Calories: 122kcal | Carbohydrates: 11g | Protein: 7g | Fat: 6g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 7mg | Sodium: 78mg | Potassium: 216mg | Fiber: 2g | Sugar: 2g | Vitamin A: 178IU | Vitamin C: 4mg | Calcium: 76mg | Iron: 1mg
Recipe Rating




Heather

Friday 12th of February 2021

This dip reminded me of the Rojo’s Dip from Costco! So tasty and much more macro friendly! Will defiantly make again!

Liz Collver

Monday 8th of February 2021

I honestly usually hate 7 layer dip but made this for the Super Bowl and y'all it was amazing! I made mine pretty spicy, and just couldn't get enough of all the textures and flavors. Jordo always makes me try new things that I think I'm going to sort of hate (cottage cheese in waffle batter - really?) and she WINS every time! Thank you!

Rachelle

Sunday 7th of February 2021

So yummy, will be making again!