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.
Averie @ Averie Cooks
I love artichokes so much and dips like this, mmmm, delish! Awesome that you kept it lighter! Amen for that! pinned
Dara (Cookin' Canuck)
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.
Tish
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!
Dara (Cookin' Canuck)
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: https://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!
Natalie
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!
Dara (Cookin' Canuck)
Thanks, Natalie! There is definitely something to be said for guilt-free dips on Super Bowl Sunday (or anytime).
Cindy @ Kicking it In
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!
Dara (Cookin' Canuck)
You are too funny! Thank you, Cindy. Now, if only we could watch the big game together and share a Super Bowl feast.
Kim | a little lunch
Dara, I won't tell if you won't tell. Your "healthy" dip looks fantastic! Must make...
Dara (Cookin' Canuck)
LOL. Thank you, Kim!
Jessica @ A Kitchen Addiction
This sounds amazing! Love the Mediterranean flavors!
Dara (Cookin' Canuck)
Thank you, Jessica. Mediterranean flavors always draw me in. I'm thinking of putting some of this dip on a wrap sandwich today.
Kirsten
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!
Dara (Cookin' Canuck)
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.
Tieghan
So pretty and I love the flavors!
Dara (Cookin' Canuck)
Thanks, Tieghan. I had a lot of fun layering all of these flavors together...and then eating it.
Kim @ Hungry Healthy Girl
Yummo! Not only does this look beyond delicious, but it's so pretty too. Perfect for a get together!
Dara (Cookin' Canuck)
Thanks, Kim! Colorful food always makes me want to dive right in.
Laura (Tutti Dolci)
This is such a great way to spice up a jar of hummus, love the Mediterranean flavors!
Dara (Cookin' Canuck)
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.