May 13, 2023

Healthy 7-Layer Dip

This Healthy 7-Layer Dip is made with protein rich black beans, a flavorful greek yogurt layer, and crunchy veggies. It’s a crowd favorite that’s perfect for your next get together!

The Best Healthy & Flavorful 7-Layer Dip

Meet your new favorite party app – Healthy 7-Layer Dip!

This dip is made with layers of creamy refried beans, guacamole, Greek yogurt, shredded cheese, and a few other toppings. It’s the perfect appetizer or snack for any get-together.

Whether you’re hosting a Super Bowl party or a backyard barbecue this easy-to-make recipe is sure to be a hit with everyone. Plus it’s pretty easy to make so you can whip up a batch quickly and serve it with some tortillas or fresh veggies on the side.

Keep reading to learn what you need to make this recipe plus all my favorite tips and tricks!

More Reader Favorite Dip Recipes

What are the Traditional Layers in 7 Layer Dip?

If you’ve never had 7-layer dip then you are in for such a flavorful dish. Traditional seven layer dip usually includes:

  • Refried Beans
  • Guacamole
  • Sour Cream
  • Shredded Cheese
  • Chopped Tomatoes
  • Black Olives
  • Diced Onion

These ingredients are the usually ones you’ll find in 7-layer dip but there are a variety of things you could add like ground beef, sliced jalapeños, and shredded lettuce!

7 layer dip ingredient

7 Layer Dip Ingredients

Refried Black Beans: we’re using refried black beans for this recipe!

Greek Yogurt: to lighten things up a bit, this recipe calls for Greek yogurt instead of traditional sour cream. You can use whole milk Greek yogurt or low-fat or non-fat.

Taco Seasoning: you’ll add a bit of taco seasoning to the Greek yogurt layer to give it some flavor. This recipe calls for 3 teaspoons but if you prefer, you can add a bit more to suite your tastebuds.

Garlic: to really ensure that this dip is delicious, add a bit of fresh minced garlic to the greek yogurt mixture.

Guacamole: make your own guacamole using my favorite recipe or buy your favorite pre-made version.

Mexican Shredded Cheese Blend: you can usually find this in the refrigerator section of your local grocery store. Most Mexican shredded cheese blends include some combination of cheddar, Monterrey Jack, Asadero cheese, and Queso Quesadilla cheese.

Pico de Gallo: I like to use this instead of a traditional salsa because it has less liquid and keeps the dip from becoming too soggy. You can buy your favorite pre-made version or use this reader favorite recipe

Lettuce: to add some extra crunch, top the dip with shredded iceberg lettuce.

Cherry Tomatoes: for even more freshness, top the dip with a bit of chopped tomatoes.

Cilantro: last, but certainly not least, finish the dip with plenty of fresh chopped cilantro.

Lime: I like to squeeze a little fresh lime juice over the dip right before serving.

greek yogurt in bowl

Ingredient Substitution Notes

  • Refried Beans – don’t love black beans? swap them for refried kidney beans instead!
  • Greek Yogurt – swap the Greek yogurt for sour cream if you prefer!
  • Shredded Cheese – can’t find a shredded Mexican blend of cheeses then feel free to swap it for a combination of cheeses you can find like shredded cheddar, Monterey Jack, or even shredded pepper jack cheese.
  • Green Onion – swap the green onion for diced red onion if you prefer!

Helpful Kitchen Tools

Casserole Dish: you’ll need a 9×9 size square casserole dish for this recipe.

Measuring Cups & Spoons: having a wide variety of measuring cups and spoons make it really easy to make this recipe.

Mixing Bowl: you’ll need a medium sized mixing bowl to make the greek yogurt layer of the dip.

Sharp Knife: you’re doing a lot of chopping for this recipe so having a sharp knife makes things extra easy.

guacamole being layered over yogurt

How to Make This 7 Layer Dip Recipe

Step One: Spread the refried beans in an even layer in the bottom of a 9×9 pan.

Step Two: Next, add the greek yogurt, taco seasoning, and garlic to a mixing bowl and stir until well combined. Give it a taste and adjust the taco seasoning to your liking. 

Step Three: Spread the greek yogurt into an even layer over the refried beans.

Step Four: Next, spread the guacamole in an even layer over the yogurt.

Step Five: Top the guacamole with the shredded cheese and then sprinkle the pico de gallo over the cheese in an even layer.

Step Six: Next, finish the dip with a layer of shredded lettuce, then diced tomato, and finally chopped cilantro.

Step Seven: Serve with tortilla chips and enjoy!

Tips for Assembling the Dip

  • Use a deep enough dish so that you can fit all of the layers comfortably.
  • If it’s helpful, you can use a clear casserole dish so that you can see every layer as you are assembling the dip.
  • Use a silicone spatula or the back of a spoon to help smooth each layer so that you have an even base for the next layer.

7 layer dip in casserole dish being served

How to Serve

The obvious choice is to serve this dip with your favorite tortilla chips but there are are a few other ways you could serve it up as well!

  • With veggies – celery, carrot, and jicama sticks would all be great options.
  • As a topping – add a spoonful of 7-layer dip to your nachos with a spoonful of this dip for the perfect finish!
  • Make a 7-Layer Dip platter – serve the dip in the middle with all your favorite sliced veggies, chips, and anything else you like!

How to Store

Keep the dip fresh by covering tightly with food safe wrap and storing in the fridge for up to 3 days. You can also make and store the dip in an air-tight container in the fridge.

My Favorite Shortcuts and Tips

  • Make some of the layers in advance: If you have some time, you can prep the layers of this dip in advance so that assembling becomes quick and easy.
  • Buy some ingredients pre-made: Don’t have time to prep? Buy your favorite, guac and pico de gallo to save yourself even more time.
  • Use a food processor: If you need a quick way to chop the tomatoes and onions for this recipe, then this is the way to go!

More Delicious Party Foods

I hope you give this Healthy 7-Layer Dip a try! It’s delicious and the perfect appetizer!

 If you do give this recipe a try, let me know! Leave a comment with a star rating below. You can also snap a photo & tag @allthehealthythings on INSTAGRAM. 

Your reviews and ratings help support All the Healthy Things and make it possible for me to continue to create the recipes you trust and love.

Print

Healthy 7-Layer Dip

  • Author: Ashlea Carver
  • Prep Time: 30 minutes
  • Total Time: 30 minutes
  • Yield: 12 1x
  • Category: appetizer
  • Method: no cook
  • Cuisine: Tex-Mex
/
Scale:
  • Author: Ashlea Carver
  • Prep Time: 30 minutes
  • Total Time: 30 minutes
  • Yield: 12 1x
  • Category: appetizer
  • Method: no cook
  • Cuisine: Tex-Mex

Ingredients

  • 16oz refried black beans
  • 1 cup whole milk greek yogurt
  • 3 teaspoons taco seasoning, plus more to taste
  • 1 clove garlic, finely minced or grated
  • 1 cup guacamole, homemade or store-bought
  • 1/2 cup Mexican shredded cheese
  • 1 cup pico de Gallo
  • 1/4 cup thinly sliced green onion
  • 1 cup shredded iceberg lettuce
  • 1/4 cup diced cherry tomatoes
  • 1/4 cup chopped cilantro
  • tortilla chips, for serving
  • lime wedges, for serving

Method

  1. Spread the refried beans in an even layer in the bottom of a 9×9 pan.
  2. Next, add the greek yogurt, taco seasoning, and garlic to a mixing bowl and stir until well combined. Taste and adjust the seasoning as needed.
  3. Spread the greek yogurt into an even layer over the refried beans.
  4. Next, spread the guacamole in an even layer over the yogurt.
  5. Top the guacamole with the shredded cheese and then sprinkle the pico over the cheese in an even layer.
  6. Next, finish the dip with a layer of shredded lettuce, then diced tomato, and finally chopped cilantro.
  7. Serve with a squeeze of fresh lime and tortilla chips. Enjoy!

Keywords: 7 layer dip, healthy 7 layer dip, 7 layer dip recipe

Recipe by: Ashlea Carver / All the Healthy Things | Photography by: Eat Love Eat

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