7 Layer Taco Dip
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7 Layer Taco Dip
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The BEST 7 layer taco dip recipe. This healthy version is made with Greek yogurt, low-sodium pinto beans, and fresh produce. Fast and easy!
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Ingredients
Bean Layer:
- 2 cans low-sodium pinto beans rinsed and drained
- ½ cup prepared salsa
- 1 tablespoon chili powder plus 1 teaspoon
- 2 teaspoons ground cumin
- 2 teaspoons garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon cayenne pepper optional to add a little heat
Remaining Layers:
- 2 cups prepared guacamole
- 2 cups plain non-fat Greek yogurt
- 1 ½ cups shredded Mexican-style cheese
- 1 pint cherry tomatoes or grape tomatoes, halved
- ½ cup drained sliced black olives
- ⅓ cup Finely sliced green onions
- tortilla chips for serving
Instructions
- Prepare the bean layer in a medium bowl by mashing the beans together with the salsa, chili powder, cumin, garlic powder, salt, and cayenne. Spread evenly into the bottom of a 9x13-inch or similarly sized serving dish.
- Layer the guacamole evenly over the beans, then the Greek yogurt.
- Top with the cheese, then the tomatoes, green onions, and olives. Serve with tortilla chips.
Notes
- TO STORE: 7 layer taco dip is best enjoyed the day it is made since the guacamole will begin to oxidize after a few hours. However, leftovers may be saved for up to 24 hours in the fridge, just note that the guacamole will turn brown by the next day.
- TO MAKE AHEAD: Dip can be made up to 6 hours in advance. Cover tightly with plastic and refrigerate until ready to serve.
Nutrition Information
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Serving
1(of 16; about 3/4 cup)
Calories
167kcal
(8%)
Carbohydrates
15g
(5%)
Protein
9g
(18%)
Fat
9g
(14%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
11mg
(4%)
Potassium
463mg
(13%)
Fiber
5g
(20%)
Sugar
3g
(6%)
Vitamin A
501IU
(10%)
Vitamin C
11mg
(12%)
Calcium
144mg
(14%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 16servings approx. 12 1/2 cups
Amount Per Serving
Calories 167 kcal
% Daily Value*
| Serving | 1(of 16; about 3/4 cup) | |
| Calories | 167kcal | 8% |
| Carbohydrates | 15g | 5% |
| Protein | 9g | 18% |
| Fat | 9g | 14% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 11mg | 4% |
| Potassium | 463mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 3g | 6% |
| Vitamin A | 501IU | 10% |
| Vitamin C | 11mg | 12% |
| Calcium | 144mg | 14% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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