Jan 29
2014

Healthy Mediterranean 7-Layer Dip Recipe

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Here’s a fresh take on the 7-layer dip, putting a Mediterranean spin on this healthy appetizer recipe. It will be a hit at your Super Bowl party!
Healthy Mediterranean 7-Layer Dip Recipe | #vegetarian #superbowl #appetizer #cleaneating

I’ll admit it. It wasn’t love at first bite when I first dipped into the traditional southwestern 7-layer dip. The culprit was the refried beans. It probably didn’t help that my initiation into the world of refried beans was during my first (and ONLY!) late-night/beer-soaked trip to Taco Bell in college. I was lured in by the dulcet tones of that darn talking Chihuahua.

With Super Bowl Sunday coming up, I wanted a dip that I could throw together in 15 minutes or less, and that would make me forget that ill-advised drive-thru adventure. So, why not replace the refried beans with hummus, the sour cream with nonfat Greek yogurt and make a shift to Mediterranean flavors? Take out the guacamole, salsa and Monterey jack, and layer in artichokes, roasted peppers and feta cheese in their place.

Healthy Mediterranean 7-Layer Dip Recipe | #vegetarian #superbowl #appetizer #cleaneating

Of course, you can layer the ingredients any which way you please, or substitute in other ingredients, such as kalamata olives or sundried tomatoes. Serve the dip with raw vegetables, pita chips or lentil chips.

Don’t you dare tell your beer-swilling Super Bowl guests that this dip is healthy. They’ll never know the difference!

The recipe:

In an 8- by 8- square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top.

Healthy Mediterranean 7-Layer Dip Recipe | #vegetarian #superbowl #appetizer #cleaneating

Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.

Healthy Mediterranean 7-Layer Dip Recipe | #vegetarian #superbowl #appetizer #cleaneating

On top of the yogurt, layer the artichoke heart, roasted red peppers and feta cheese. Sprinkle the parsley over top and garnish with olives.

Healthy Mediterranean 7-Layer Dip Recipe | #vegetarian #superbowl #appetizer #cleaneating

Serve with fresh vegetables, pita chips or crackers.

Other recipes for Super Bowl Sunday (or any other get-together):

Cookin’ Canuck’s Slow Cooker Hoisin Shredded Chicken Sandwich with Asian Slaw
Cookin’ Canuck’s Baked French Fries with Chile Peppers & Cilantro
Skinnytaste’s Salsa Verde Burgers
That Skinny Chick Can Bake’s Turkey Sliders with Roasted Tomatoes
Two Peas and Their Pod’s Loaded Sweet Potato Nachos

Healthy Mediterranean 7-Layer Dip Recipe

Prep Time: 15 minutes

Total Time: 15 minutes

Yield: Makes 4 cups

Serving Size: 1/4 cup

Calories per serving: 49 cal

Fat per serving: Total Fat 3.6g / Saturated Fat 0.9g

Healthy Mediterranean 7-Layer Dip Recipe

Calories 49.4 / Total Fat 3.6g / Saturated Fat 0.9g / Cholesterol 2.4mg / Sodium 122.4mg / Total Carbohydrates 4.0g / FIber 1.0g / Sugars 1.2g / Protein 2.4g / WW (Old Points) 1 / WW (Points+) 2 (Calculated without olives)

Ingredients

  • 8 oz. hummus
  • 1 tomato, diced
  • 1/2 cup diced cucumber
  • 1/2 cup nonfat Greek yogurt
  • 1/8 tsp salt
  • 1/4 tsp paprika
  • 2 canned artichoke hearts, chopped
  • 2 roasted red peppers (4 halves), diced
  • 1/4 cup crumbled feta cheese
  • 2 tbsp minced flat-leaf parsley
  • Kalamata olives, chopped (optional), for garnish

Instructions

  1. In an 8- by 8- square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top.
  2. Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.
  3. On top of the yogurt, layer the artichoke heart, roasted red peppers and feta cheese. Sprinkle the parsley over top and garnish with olives.
  4. Serve with fresh vegetables, pita chips or crackers.

Notes

From the kitchen of Cookin' Canuck. www.cookincanuck.com

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{ 51 comments… read them below or add one }

1 Katrina @ Warm Vanilla Sugar January 29, 2014 at 4:50 am

I freaking love dips like this and always gravitate towards them at parties. So nice!

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2 Dara (Cookin' Canuck) January 31, 2014 at 8:33 am

I’m the same way, Katrina! Stand me beside the dip and I’m a happy camper.

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3 Jeanette | Jeanette's Healthy Living January 29, 2014 at 5:12 am

I love this Mediterranean layered dip Dara – right up my alley!

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4 Dara (Cookin' Canuck) January 31, 2014 at 8:34 am

Thanks, Jeanette! There’s nothing better than an appetizer that tastes great AND is healthy.

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5 Taylor @ FoodFaithFitness January 29, 2014 at 5:13 am

I am obsessed with this dip. I am staring at those pictures, imagine hopping right into the middle of those 7 layers of creamy (healthy!) deliciousness!
I am not a fan of the traditional Mexican version either, but these mediterranean flavours are SO up my ally! Pinned!

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6 Dara (Cookin' Canuck) January 31, 2014 at 8:36 am

Thanks so much, Taylor! Yeah, the Mexican version just doesn’t do it for me. But I could snack on this one all day, every day.

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7 Tina Muir January 29, 2014 at 5:19 am

Wow! That couldnt look much better! This would be the perfect dip, and so many healthy ingredients! I cant wait to give it a try! Yum! Perfect for superbowl sunday!

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8 Dara (Cookin' Canuck) January 31, 2014 at 8:36 am

Thanks, Tina! I hope you have a chance to give it a try.

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9 Ali | Gimme Some Oven January 29, 2014 at 6:19 am

Beautiful! And I love how fresh and healthy this is! :)

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10 Dara (Cookin' Canuck) January 31, 2014 at 8:35 am

Thanks, Ali. And even better…it takes only 15 minutes to pull together.

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11 Jenny Flake January 29, 2014 at 7:31 am

Dara!!! This could not look more delicious! Definitely adding it to my Superbowl Menu!!

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12 Dara (Cookin' Canuck) January 31, 2014 at 8:35 am

Thank you, Jenny! We’ll be making another batch for Super Bowl Sunday, for certain.

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13 bridget {bake at 350} January 29, 2014 at 7:34 am

This looks fab, Dara!!!

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14 Dara (Cookin' Canuck) January 31, 2014 at 8:37 am

Thanks, Bridget! I wish we could enjoy it together.

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15 bellini January 29, 2014 at 8:24 am

It would definitely be a big hit at any party Dara. When do we not want to have something that is both good for us and delicious.

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16 Dara (Cookin' Canuck) January 31, 2014 at 8:45 am

I agree completely! And I always go overboard when there’s appetizers involved…I need the healthy stuff.

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17 Holly January 29, 2014 at 9:28 am

You got it exactly right– it’s the refried beans that keep me away from those 7 layer dips too. I think your updated version is a great idea!

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18 Dara (Cookin' Canuck) January 31, 2014 at 8:46 am

I hear you…those refried beans turn me off every time. I hope you have a chance to try this version!

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19 Liz January 29, 2014 at 10:11 am

Thanks Dara for the nice recipe. Have a Happy Wednesday.

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20 Dara (Cookin' Canuck) January 31, 2014 at 8:46 am

Thanks, Liz.

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21 Laura (Tutti Dolci) January 29, 2014 at 2:00 pm

This is such a great way to spice up a jar of hummus, love the Mediterranean flavors!

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22 Dara (Cookin' Canuck) January 31, 2014 at 8:47 am

Thanks, Laura. The flavors kept me snacking on this all day long. There’s something about roasted peppers, artichokes, etc. that I just can’t resist.

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23 Kim @ Hungry Healthy Girl January 29, 2014 at 7:44 pm

Yummo! Not only does this look beyond delicious, but it’s so pretty too. Perfect for a get together!

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24 Dara (Cookin' Canuck) January 31, 2014 at 8:48 am

Thanks, Kim! Colorful food always makes me want to dive right in.

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25 Tieghan January 29, 2014 at 9:59 pm

So pretty and I love the flavors!

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26 Dara (Cookin' Canuck) January 31, 2014 at 8:49 am

Thanks, Tieghan. I had a lot of fun layering all of these flavors together…and then eating it.

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27 Kirsten January 30, 2014 at 8:27 am

Dara,
Aren’t those flavors amazing? I love making a layered dip with hummus on the bottom. And to take the Avocado Feta dip from Two Peas and Their Pod? An even more amazing base!
Your photos are lovely and this looks so fresh–thanks!

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28 Dara (Cookin' Canuck) January 31, 2014 at 8:50 am

That’s a great idea to use Maria’s dip as a base. I’ll have to try that. And thanks for your sweet comments, Kirsten.

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29 Jessica @ A Kitchen Addiction January 30, 2014 at 9:44 am

This sounds amazing! Love the Mediterranean flavors!

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30 Dara (Cookin' Canuck) January 31, 2014 at 8:51 am

Thank you, Jessica. Mediterranean flavors always draw me in. I’m thinking of putting some of this dip on a wrap sandwich today.

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31 Cindy @ Kicking it In January 30, 2014 at 10:12 am

SUPER BOWL!! Absolutely. You’ve already made me a cavern of hunger once this week – okay, twice – and here we are again. You should seriously consider a box in your sidebar, warning people to eat before they come here, like how you’re not supposed to visit the grocery when hungry. Can’t wait to make this for the big game!

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32 Dara (Cookin' Canuck) January 31, 2014 at 8:51 am

You are too funny! Thank you, Cindy. Now, if only we could watch the big game together and share a Super Bowl feast.

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33 Kim | a little lunch January 30, 2014 at 10:31 am

Dara, I won’t tell if you won’t tell. Your “healthy” dip looks fantastic! Must make…

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34 Dara (Cookin' Canuck) January 31, 2014 at 8:52 am

LOL. Thank you, Kim!

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35 Natalie January 30, 2014 at 5:38 pm

This is so fantastic!! I love the OG 7 layer dip too, but having a guilt-less one is even better! Thanks for sharing Dara!

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36 Dara (Cookin' Canuck) January 31, 2014 at 8:53 am

Thanks, Natalie! There is definitely something to be said for guilt-free dips on Super Bowl Sunday (or anytime).

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37 Tish January 30, 2014 at 10:28 pm

1st time visitor and novice in the kitchen…hope you don’t mind what is likely a silly question.
How do I roast red peppers?
We used to have a steamer thing and would put them in there, but it was one more kitchen contraption that we rarely used so we got rid of it. Haven’t had red peppers any way besides sauteed in a pan since.

TIA for your time!

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38 Dara (Cookin' Canuck) January 31, 2014 at 8:55 am

Tish, that is not a silly question at all! There are two ways you could deal with the roasted peppers. You could roast them yourself – which I always prefer because it’s more economical and they’re not packed in oil (like store-bought ones). Here is a step-by-step post I did for roasting peppers: http://www.cookincanuck.com/2009/04/how-to-roast-bell-pepper/

Alternatively, you can buy jarred roasted red peppers (packed in oil) at most supermarkets. You can usually find them alongside jarred artichokes or olives.

I’m so glad you stopped by and hope you do again!

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39 Averie @ Averie Cooks January 31, 2014 at 12:49 am

I love artichokes so much and dips like this, mmmm, delish! Awesome that you kept it lighter! Amen for that! pinned

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40 Dara (Cookin' Canuck) January 31, 2014 at 8:57 am

Thank you, Averie. Artichokes are a favorite of mine, too. One of my favorite dips is a simple artichoke pesto…it’s hard to stop eating it.

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41 Julia @Vikalinka February 1, 2014 at 11:40 am

Looks so fresh, Dara! We just returned from visiting family in Canada and I got to be reminded how much I love 7-layer dip. Such a guilty pleasure!! :-) Thank you for sharing this healthier recipe!

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42 kelley February 5, 2014 at 11:12 am

Delicious, Dara! This is one of my favorite apps to take to gatherings. I just love the flavors and colors!

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43 Nutmeg Nanny February 12, 2014 at 2:11 pm

This dip looks addicting :) yum!!

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44 Nicole March 22, 2014 at 12:52 pm

Looking forward to making and serving it this evening at a get together :) :) It looks so good!!!

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45 theresa April 3, 2014 at 7:44 pm

You are a genius! Thanks for sharing…I can’t wait to try this!!!

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46 Sheila April 15, 2014 at 1:47 am

Looks amazing. Can’t wait to try it. But will substitute the Greek Yogurt with tzatziki which I just learned to make. I’m drooling just thinking about the flavor mix.

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47 Rebecca June 19, 2014 at 4:02 pm

This looks amazing and is right up my alley when it comes to healthy dips, I’m going to make it for a pool party I’m going to next weekend!

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48 runningaginst.com June 26, 2014 at 6:31 am

What a data of un-ambiguity and preserveness of precious experience regarding unpredicted emotions.

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49 bugs June 26, 2014 at 10:59 pm

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50 jane October 28, 2014 at 1:54 pm

Dara, how much in advance do you think this could be made without sacrificing any of the quality? It looks so good!

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51 Dara October 28, 2014 at 3:39 pm

Jane, we snacked on this for a full 24 hours. But, to be safe, I would make it no more than 4 hours in advance to make sure it looks fresh and pretty. I hope you enjoy it!

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