The Best Healthy Seven Layer Dip

Introducing the best Healthy Seven Layer Dip recipe. It’s easy to make and so delicious!

best healthy 7 layer dip

The secret? Using plain Greek yogurt instead of sour cream and mayonnaise! Your friends and family won’t even notice the difference… I promise. healthy 7 layer dip  

The Best Healthy Seven Layer Dip


  • 3 medium-sized ripe avocados
  • 2 Tbsp. lemon juice
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 1 & ½ C 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, or just use canned rinsed/drained whole black or pinto beans!
  • 1 bunch green onions, chopped (optional)
  • 3 medium-sized ripe tomatoes, chopped
  • 2 cans (3 ½ oz. each) pitted ripe sliced olives, drained (optional)
  • 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. Enjoy!

best healthy 7 layer dip

Want more ideas? Check out this post: Healthy Super Bowl Snack Recipes.

And here are a few more healthy dip recipes to try:


  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!

  4. 7
    tina smith says:

    How many calories are in this and what is a healthy thing to use for chips?

    • 8

      I don’t recommend calorie counting so I don’t include it for my recipes. You can calculate it if you like at! For chips, I like the blue corn chips. Crackers are also good here – the Blue Diamond nut thin artisan crackers are really good.

  5. 9

    Love this idea but I added ground turkey and made it a meal. Yum

  6. 10

    LOVE THIS RECIPE. I’m only like 13 but my mom was really sick and I decided to volunteer and make Lunch .Dinner was on my sister. It was amazing we always have 2 bags of tortilla chips lying around aannnd we finished it all! Thx for sharing my friends liked it to.

  7. 12
    Bettianna says:

    Is this a 21 day fix recipe? If so, how do you count?

  8. 14

    How many servings does this make?

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