This Mediterranean 7-Layer Dip Recipe is a fresh and healthy take on a classic appetizer. It will be a hit at your Super Bowl party (or any other get-together)!
This Mediterranean 7-Layer Dip recipe rights a wrong for me. 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 (and the need for healthy game day recipes), 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 (see How to Roast a Bell Pepper) and feta cheese in their place.
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 Mediterranean 7-Layer Dip recipe 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!
Serve it with other finger foods, such as mini cream cheese egg rolls and cucumber shrimp appetizers.
The Mediterranean 7-layer dip recipe:
In an 8- by 8- square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top.
Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.
On top of the yogurt, layer the artichoke heart, roasted red peppers and feta cheese. Sprinkle the parsley over top and garnish with olives.
Serve with fresh vegetables, pita chips or crackers.
Printable Recipe
Healthy Mediterranean 7-Layer Dip Recipe
Ingredients
- 8 oz. hummus
- 1 tomato diced
- ½ cup diced cucumber
- ½ cup nonfat Greek yogurt
- â…› teaspoon salt
- ¼ teaspoon paprika
- 2 canned artichoke hearts chopped
- 2 roasted red peppers 4 halves, diced (see How to Roast a Bell Pepper)
- ¼ cup crumbled feta cheese
- 2 tablespoon minced flat-leaf parsley
- Kalamata olives chopped (optional), for garnish
Instructions
- In an 8" by 8" square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top.
- Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.
- On top of the yogurt, layer the artichoke heart, roasted red peppers and feta cheese. Sprinkle the parsley over top and garnish with olives.
- Serve with fresh vegetables, pita chips or crackers.
Notes
Nutrition
Other recipes for Super Bowl Sunday (or any other get-together):
Left to right: Slow Cooker Hoisin Chicken, 5-Minute Black Bean Dip, and Baked Zucchini Fries with Pesto Yogurt Dipping Sauce
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Liz
Thanks Dara for the nice recipe. Have a Happy Wednesday.
Dara (Cookin' Canuck)
Thanks, Liz.
Holly
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!
Dara (Cookin' Canuck)
I hear you...those refried beans turn me off every time. I hope you have a chance to try this version!
bellini
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.
Dara (Cookin' Canuck)
I agree completely! And I always go overboard when there's appetizers involved...I need the healthy stuff.
bridget {bake at 350}
This looks fab, Dara!!!
Dara (Cookin' Canuck)
Thanks, Bridget! I wish we could enjoy it together.
Jenny Flake
Dara!!! This could not look more delicious! Definitely adding it to my Superbowl Menu!!
Dara (Cookin' Canuck)
Thank you, Jenny! We'll be making another batch for Super Bowl Sunday, for certain.
Ali | Gimme Some Oven
Beautiful! And I love how fresh and healthy this is! 🙂
Dara (Cookin' Canuck)
Thanks, Ali. And even better...it takes only 15 minutes to pull together.
Tina Muir
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!
Dara (Cookin' Canuck)
Thanks, Tina! I hope you have a chance to give it a try.
Taylor @ FoodFaithFitness
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!
Dara (Cookin' Canuck)
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.
Jeanette | Jeanette's Healthy Living
I love this Mediterranean layered dip Dara - right up my alley!
Dara (Cookin' Canuck)
Thanks, Jeanette! There's nothing better than an appetizer that tastes great AND is healthy.
Katrina @ Warm Vanilla Sugar
I freaking love dips like this and always gravitate towards them at parties. So nice!
Dara (Cookin' Canuck)
I'm the same way, Katrina! Stand me beside the dip and I'm a happy camper.
Mike
This sounds like a good alternative to the Mexican version which I do like. I didn't notice any guys commenting how they liked this. Any updates on how they reviewed it?