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5.0 from 9 votes

Healthy 7 Layer Dip (Protein-Packed!)

Enjoy this Healthy 7-Layer Dip Recipe for any occasion! Lightened up and protein packed, you will not regret making this healthier alternative for your next game day party! This dip is made with healthy ingredients and is ready in just 20 minutes. Serve with your favorite baked tortilla chips or fresh veggies for the ultimate crowd favorite! 

Prep Time
20 mins
Total Time
20 mins
Servings: 8
Calories: 169 kcal
Course: Appetizer
Cuisine: Mexican

Ingredients

Refried Bean Layer:
  • 1 cup plain Greek yogurt (227g)
  • 1 oz. can refried beans
  • 1 packet taco seasoning
  • 1/4 cup salsa or pico de gallo (60g)
Rest of the Layers:
  • 1 cup plain Greek yogurt (227g)
  • 1 cup guacamole (240g) I used Wholly Guacamole
  • 1 cup salsa or pico de gallo (240g)
  • 1/2 cup Mexican shredded cheese (112g)
  • 1 cup shredded iceberg lettuce
  • 1/4 cup Freshly chopped cilantro optional but adds a ton of flavor!
  • 1 cup grape tomatoes quartered
  • tortilla chips for serving

Instructions

    Cup of Yum
  1. To make the refried bean layer, add the yogurt, refried beans and 3 Tbsp of the taco seasoning mix (reserve 1 Tbsp) to a bowl and beat with a hand mixer until combined. Then stir in the 1/4 cup salsa.
  2. Spread the refried bean mixture evenly into the bottle of an 8x8-inch dish.
  3. Mix the remaining 1 Tbsp taco seasoning with the Greek yogurt and spread over the refried bean layer.
  4. Then spread the guacamole layer, and then the salsa layer on top.
  5. Sprinkle evenly with the shredded cheese, followed by the shredded lettuce, cilantro, and lastly the tomatoes. Sprinkle a little salt and freshly cracked black pepper on top if desired.
  6. Serve with tortilla chips and enjoy!

Notes

  • To make dairy-free: use dairy-free yogurt and dairy-free cheese. 
  • To make vegetarian: make sure refried beans are labeled vegetarian as many contain animal products.
  • Store leftover seven-layer dip in an airtight container in the fridge for 3-4 days. 

Nutrition Information

Serving 1/8 of dish Calories 169kcal (8%) Carbohydrates 17.3g (6%) Protein 10.6g (21%) Fat 6.4g (10%) Saturated Fat -1g (-5%) Fiber 4.2g (17%) Sugar 4.4g (9%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 169

% Daily Value*

Serving 1/8 of dish
Calories 169kcal 8%
Carbohydrates 17.3g 6%
Protein 10.6g 21%
Fat 6.4g 10%
Saturated Fat -1g -5%
Fiber 4.2g 17%
Sugar 4.4g 9%

* Percent Daily Values are based on a 2,000 calorie diet.