If you're always tempted to dive into the dips on game day, this healthy 7-layer dip is for you! Fewer calories, but plenty of flavor.
I was always the one to steer clear of the 7-layer dip at any party. To be honest, sour cream and refried beans just don't turn my crank. Every other part of the dip appeals to me - guacamole, tomatoes, black olives - but people give me the side-eye if I try to maneuver my tortilla chip to pick up only those layers. Eventually, I decided to go completely rogue by making a a Mediterranean-inspired version. Trust me, you want to try that one.
But I wasn't ready to completely let go of the traditional dip and decided it was high time to make a healthy 7-layer dip. The trick was lightening it up without sacrificing flavor.
It couldn't be easier! The key to making a healthy 7-layer dip is starting with really simple ingredients and avoiding store-bought versions that include questionable items. For example, one of the ingredients in many canned refried beans is partially hydrogenated lard. Because of the risks associated with trans fat, experts tell us that partially hydrogenated fats of any kind should be avoided. Instead, I used black beans in place of the usual layer of refried beans. Not a big sacrifice for me since I'm not a refried bean fan anyways.
You can find some great guacamoles at the grocery store, but I opted for a layer of mashed avocados mixed with lime juice. From there, I took out the usual thick layer of Cheddar cheese and replaced it with a light sprinkling of queso fresco. Perfectly salty without going overboard.
Serve this dip with baked pita or tortilla chips, or raw vegetables. Enjoy your game day dipping!
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Healthy 7-Layer Dip Recipe
Ingredients
- 1 14 ounce can reduced sodium black beans, drained & rinsed
- 1 cup plain nonfat Greek yogurt
- ½ teaspoon ground cumin
- ¼ teaspoon paprika
- ¼ teaspoon salt
- ⅛ teaspoon cayenne pepper
- 1 ½ large Hass avocados pitted
- juice of ½ lime
- ¼ cup crumbled queso fresco
- 2 tomatoes chopped
- ⅓ cup sliced black olives
- 2 green onions thinly sliced
- 2 tablespoons minced cilantro
Instructions
- Head to The Pioneer Woman for the full recipe instructions.
Notes
Nutrition
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Printable Recipe
Want to save this recipe?
Enter your email below & we'll send it straight to your inbox. Plus you’ll get great new recipes from us every week!
Healthy 7-Layer Dip Recipe
Ingredients
- 1 14 ounce can reduced sodium black beans, drained & rinsed
- 1 cup plain nonfat Greek yogurt
- ½ teaspoon ground cumin
- ¼ teaspoon paprika
- ¼ teaspoon salt
- ⅛ teaspoon cayenne pepper
- 1 ½ large Hass avocados pitted
- juice of ½ lime
- ¼ cup crumbled queso fresco
- 2 tomatoes chopped
- ⅓ cup sliced black olives
- 2 green onions thinly sliced
- 2 tablespoons minced cilantro
Instructions
- Head to The Pioneer Woman for the full recipe instructions.
Kavin Fatehchand
This was a hit with my family 🙂 I'm glad I found you on Pioneer Woman's website!
Dara
I'm so glad to hear that! Thank you for letting me know. 🙂
Sabrina
This is a perfect dip for a healthier party spread! It looks so colorful and flavorful!
Maryanne | the little epicurean
I'm a big fan of 7 layer dips. Glad this version uses yogurt 🙂
Melanie | Melanie Makes
Love that you've made one of my favorite appetizers a bit healthier!
katerina @ diethood.com
WOW!! This dip is fantastic!! I can't wait to make it for game day!
Erin @ The Speckled Palate
What a delicious, healthy twist on one of my favorite dips! This definitely needs to happen in my kitchen soon!
Erin Berdan
This made me smile. I'm married to a Canuck who now lives in the US with me and whenever we go to Canada, 7-layer dip makes an appearance at parties. I'll have to try your healthier version! Thanks for sharing
Amy @ Little Dairy on the Prairie
I love the addition of Greek yogurt to this recipe! I can't wait to make this!
Andrea Campbell
The dip looks wonderful, but the English teacher in me wants to edit your comment, "Less calories, but plenty of flavor." Calories can be counted; therefore, "Fewer calories, but plenty of flavor."
I'm printing the recipe. Thanks!
Dara
You're absolutely right, Andrea! I appreciate the edit and it's fixed now. 🙂 I hope you enjoy the recipe.
Andrea Campbell
Thanks, Dara! And I know we'll all love the dip!