Healthy 7 Layer Dip

Try this Healthy 7-Layer Dip recipe the next time you are having a game day party or need to add a healthier snack or dip to your menu. Easy to make and so fresh tasting, it’s always a winner!

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healthy 7 layer dip in a glass dish.

We love enjoying this Healthy Seven Layer Dip for watching parties for the Superbowl or other big events. Other popular appetizers for entertaining include these Alabama Firecrackers and these Oven Baked Chicken Wings. Check out all of our healthier snack recipes for inspiration.

IN THIS POST: Everything you need to make a Healthy 7-Layer Dip

healthy 7 layer dip in a glass dish.

Ingredients

  • refried beans – I use homemade refried beans
  • guacamole                                
  • Greek yogurt
  • adobo sauce or hot sauce *optional
  • salsa
  • chopped lettuce
  • shredded cheddar cheese
  • sliced black olives

Instructions to make this recipe

This dish is so easy to make! All you need to do is layer your ingredients

Start with the refried beans by scooping and spreading them evenly into the bottom of the dish.

Follow that up with the guacamole and cover the beans.

guacamole being spread on top of refried beans.

Next, is the yogurt layer. I like to spice it up and combine yogurt with adobo sauce or hot sauce. You could also use a teaspoon of taco seasoning with chili powder, cumin, and cayenne.

Spread the spiced yogurt in an even layer on top of the beans.

spiced greek yogurt being spread on top of guacamole.

Then, I add my favorite salsa as the next layer.

I love the Herdez brand which is a classic Mexican style and it is super fresh and flavorful.

salsa being spread on top of Greek yogurt.

Next, toss on a handful of chopped romaine lettuce. It adds a crisp texture and some crunch to the dip.

chopped lettuce on top of salsa.

Finally, the last two layers are grated cheese and sliced olives. Some creamy, cheesy goodness and a punch of salt from the black olives.

sliced black olives on top of shredded cheese.

FAQs, tips, and substitutions

  • How many calories are in 7 layer dip? This dip has just over 200 calories per serving and this recipe serves 4 people. Using Greek yogurt instead of sour cream definitely saves a few calories.
  • Using a glass bowl or dish is best for this recipe so you can see all of the delicious layer action.
  • Serve with tortilla chips, pita chips, or Mary’s crackers. Or go with a veggie option and serve with a platter of celery sticks, carrots, slices of bell pepper, and rounds of cucumber.
  • Use chopped tomatoes if you don’t have any salsa on hand.
  • If you don’t have guacamole you can just mash avocado with some lime juice.
  • Instead of refried beans you could substitute black beans and mash them or even just toss them in the whole.
  • Garnish with green onions and cilantro for a hint of color.
  • If you want a vegan, dairy free version you can use cashew yogurt and Daiya cheese instead of yogurt and cheddar.
healthy 7 layer dip in a glass dish.

More healthy dip recipes

healthy 7 layer dip in a glass dish.

*This recipe was originally posted on January 29, 2014, updated on Jun 15, 2019,  and updated again on January 5, 2023, with recipe notes, writing, and new photos.*

If you’ve tried our Layered Taco Dip, please rate the recipe and let me know how it turned out by leaving me a comment below. I’m always interested in feedback!

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healthy 7 layer dip in a glass dish.

Healthy 7-Layer Dip

Sharon Rhodes
Try this Healthy 7-Layer Dip recipe the next time you are having a game day party or need to add an easy, healthier snack or dip to your menu.
5 from 2 votes
Prep Time 10 minutes
Course Appetizer, Snack
Cuisine American
Servings 4
Calories 203 kcal

Ingredients
  

Instructions
 

  • Mix the adobo sauce together with the yogurt and set aside.
  • Layer the ingredients as listed in a medium-sized glass dish or bowl. I use a 1 QT size dish.
  • Serve immediately or keep it covered in the fridge for 2 hours up to overnight.

Video

Notes

  • Using a glass bowl or dish is best for this recipe so you can see all of the delicious layer action.
  • Serve with tortilla chips, pita chips, or Mary’s crackers. Or go with a veggie option and serve with a platter of celery sticks, carrots, slices of bell pepper, and rounds of cucumber.
  • Use chopped tomatoes if you don’t have any salsa on hand.
  • If you don’t have guacamole you can just mash avocado with some lime juice.
  • Instead of refried beans you could substitute black beans and mash them or even just toss them in the whole.
  • Garnish with green onions and cilantro for a hint of color.
  • If you want a vegan, dairy free version you can use cashew yogurt and Daiya cheese instead of yogurt and cheddar.

Nutrition

Calories: 203kcalCarbohydrates: 15gProtein: 8gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 8mgSodium: 1376mgPotassium: 428mgFiber: 8gSugar: 4gVitamin A: 1354IUVitamin C: 7mgCalcium: 110mgIron: 1mg
Keyword healthy 7 layer dip
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11 Comments

  1. Lol. How can you not love Peyton! My daughter’s jersey is a #18, of course. She’s only 10 but will hopefully get to see him play a few more years. Can’t wait to watch tonight and be eating this Nacho dip!! Fingers crossed

    1. One hour to go! I’m getting my dip ready. 🙂 I hope you & your family enjoy the game (and the snacks!). Go Bronco’s

  2. Thank god you’re cheering for the Bronco’s. I didn’t want to have to end our recipe relationship!! Lol (jk – my daughter’s fav is Bronco’s so definitely an orange/blue house for us tomorrow!) Go Bronco’s

    1. Ha! You deciphered the code! I’m (sadly) a Steelers fan but the Broncos are a strong #2. I love Peyton Manning. 🙂

  3. Hahahaha! Now I will have to do my research 😉 Will I get by with making your dip instead?

    1. I suppose that could pass. 😉 But only if the game is on! At least in the background. 🙂 Let’s go _ _ _ _ _ _ ‘ _ !!!

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