Name: Healthy Mediterranean 7-Layer Dip Recipe
Prep time: 15 min
Total time: 15 min
Ingredients: 8 oz. hummus (); 1 tomato (diced); 1/2 cup diced cucumber; 1/2 cup nonfat Greek yogurt; 1/8 teaspoon salt; 1/4 teaspoon paprika; 2 canned artichoke hearts (chopped); 2 roasted red peppers; 1/4 cup crumbled feta cheese; 2 tablespoon minced flat-leaf parsley; Kalamata olives (chopped (optional), for garnish)

Healthy Mediterranean 7-Layer Dip Recipe

4.58 from 21 votes

Updated: Jan 5, 2024 · By Dara
This post may contain affiliate links. · 59 Comments

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.

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Healthy Mediterranean 7-Layer Dip Recipe

Put a fresh spin a classic appetizer recipe with this Healthy Mediterranean 7-Layer Dip. Perfect for afternoon snacking or game day! 49 calories and 1 Weight Watchers Freestyle SP

4.58 from 21 votes

Print Pin Rate

Course: Appetizers, Appetizers For Entertaining

Cuisine: Mediterranean

Keyword: Clean Eating, Vegetarian

Prep Time: 15

Total Time: 15

Servings: Cups

Calories: 49.4kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

8 oz. hummus
1 tomato diced
½ cup diced cucumber
½ cup nonfat Greek yogurt
⅛ 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

Weight Watchers Points: 1 (Freestyle SmartPoints), 2 (SmartPoints), 2 (Points+)

Nutrition

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

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.

Comments

4.58 from 21 votes (16 ratings without comment)

The Mediterranean 7-layer dip recipe: