Healthy 7 Layer Dip – Easy + Fresh Recipe

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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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

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.

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.

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.

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

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

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.

More healthy dip recipes

• Chipotle Black Bean Dip
• Caramelized Onion Dip
• Onion Ring Sauce
• Honey Mustard Sauce without Honey
• White BBQ Sauce

*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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