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February 13, 2019

Healthy Seven Layer Taco Dip (the best!)

Gluten Free Vegetarian Appetizers Main Dishes Snacks Vegetarian
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Introducing the best Healthy Seven Layer Taco Dip recipe. It’s easy to make and so delicious!

Who can resist this beloved appetizer, with creamy layers of beans, cheese, tomatoes, guacamole, and even more goodness? Not me, that’s for sure! Fortunately, there’s a way to lighten up the classic recipe so it isn’t quite so heavy.

best healthy seven layer dip recipe



The secret? Using plain Greek yogurt instead of sour cream and mayonnaise! Your friends and family won’t even notice the difference… I promise. It’s a simple, delicious appetizer everyone will love.

Healthier Seven Layer Taco Dip

This is a super simple recipe. To make it, you’ll need:

  • ripe avocados
  • lemon juice
  • salt
  • pepper
  • plain Greek yogurt
  • taco seasoning mix (you can find these pre-mixed packets at the grocery store)
  • cans of bean dip or refried beans (or just make your own refried beans with canned black or pinto beans)
  • green onions
  • tomatoes
  • olives
  • shredded cheese (I used cheddar)

If you’re in a hurry or you want to simplify this recipe even more, you can buy pre-made guacamole at the store instead of making it from scratch.

healthy 7 layer dip recipe  

How to Make Seven Layer Taco Dip

Start by making the guacamole. Scoop the insides of your avocados (minus the pits) into a bowl, and combine with the lemon juice, salt, and pepper. Mash with a fork or spoon until mostly smooth. (You can also combine in a blender if desired).

Next, slice/chop the tomatoes, green onions, and olives. Prepare your refried beans if making from scratch. In a separate bowl, combine the Greek yogurt and the taco seasoning.

Now that your ingredients are all prepped, it’s time to assemble your dish. Spread the bean dip/refried beans on a large shallow pan or serving platter. Next, spread the guacamole over the top.

Dollop the yogurt-taco mixture on top of that, spreading until smooth. Sprinkle the chopped green onions, then tomatoes, then olives on top. Lastly, top with the shredded cheese.

Place in the refrigerator until ready to eat. Serve chilled with your favorite corn tortilla chips. Enjoy!

best healthy 7 layer dip recipe

You’ll find the full seven layer taco dip recipe at the bottom of this post!



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

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

  • Hummus Queso Dip
  • Kale Artichoke Dip (vegan, gluten free)
  • Lemon Avocado Hummus (vegan, gluten free)
  • Pumpkin Bean Dip (vegan)

The Best Healthy Seven Layer Dip

The Best Healthy Seven Layer Dip
May 15, 2019

Easy to make and so delicious, this healthier, vegetarian version of a seven layer dip would be perfect for your super bowl party!

Prep Time 15 minutes
Total Time 15 minutes
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Ingredients:

  • 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

Instructions:

  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!

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

- anne
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you might also like:

Mediterranean Sweet Potato Hummus Bites

Spicy Queso Dip with Hummus

Vegan Artichoke Dip with Kale

Lemon Avocado Hummus Recipe

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anne mauney fannetastic food
Hi, I’m Anne! I'm a Washington D.C. based Registered Dietitian, mother, runner, and lover of travel, adventure, and the great outdoors. I've been blogging since 2009, sharing a mix of lifestyle content, recipes, and fitness tips. Come for the recipes – stay for the fun!
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I’m Anne, a Registered Dietitian and mother. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming!

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