Healthier Seven Layer Dip

Looking for a healthier (but still delicious) version of the classic Seven Layer Dip appetizer? Look no farther.

The secret? Using nonfat plain Greek yogurt instead of sour cream and mayonnaise! Your friends and family won’t even notice the difference… I promise.


Healthier Seven Layer Dip


  • 3 medium-sized ripe avocados
  • 2 Tbsp. lemon juice
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 1 & ½ C nonfat plain Greek yogurt
  • 1 package taco seasoning mix (or make your own mix using this recipe)
  • 2 cans (9 oz. each) bean dip or 2 cans refried beans — or make your own!
  • 1 bunch green onions, chopped (optional)
  • 3 medium-sized ripe tomatoes, chopped
  • 2 cans (3 ½ oz. each) pitted ripe sliced olives, drained
  • 1 package (8 oz.) grated sharp cheddar cheese


1. Peel, pit and mash avocados in a bowl with lemon juice, salt and pepper (or put in blender). If you’re in a hurry and don’t have any ripe avocados, you can also substitute 2 containers of mildly seasoned guacamole dip from the refrigerated section at the grocery store.

2. In another bowl, combine yogurt and taco seasoning mix.

3. To assemble:

  • Spread bean dip/refried beans on a LARGE shallow serving platter.
  • Spread avocado mixture over bean dip.
  • Spread yogurt-taco mixture over the avocado mixture.
  • Sprinkle with the chopped green onions, then the tomatoes, and finally the olives.
  • Cover with the grated cheddar cheese.

4. Serve chilled with your choice of corn chips.

Want more ideas? Check out this post: 7 Healthy & Delicious Super Bowl Snack Ideas.


  1. 2

    If you’re using your own taco seasoning, what is the amount equivalent to one packet?

    • 3

      It’s about 1 ounce – in the taco seasoning mix recipe I linked to, just use the original recipe and that’ll be about right!

  2. 4

    So glad I found your recipe for a healthier 7 layer dip, it’s been a hit at both Super Bowl and Memorial Day gatherings. I’ll be sharing this recipe with those who have loved it as much as I have. Thanks so much for sharing !

  3. 6

    Just made this for a party tomorrow and I tried some already. So great! Thanks for posting!

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