Guilt-Free, Healthy 7 Layer Bean Dip

by Anjali @ The Picky Eater on March 2, 2011

Can 7 Layer Dip actually be healthy? Absolutely! It’s usually filled with fat, calories, and not much nutrition – but with a few easy swaps you’ll get a dip that’s still FULL of flavor, but healthy enough to be a one dish meal. I was inspired by this recipe from Fannetastic Food, and made a few modifications to Anne’s recipe for dinner a few nights ago. My modified ingredients list is below, and you can find the original here. Thanks Anne for a great recipe! My husband totally loved this dish – and it’s great as a quick & easy weeknight meal, or as an appetizer for parties.

The secret swaps / ingredients that make this dish healthy are:

  • 1 15 oz can of Refried black beans, made with all-natural ingredients with no oil, sugar, etc. added (instead of the processed refried beans usually used)
  • 2 Mashed avocados (instead of avocado “dip”) Season them with 2 Tbsp Lemon Juice, 1/2 tsp salt, 1/2 tsp pepper
  • 8 oz of 0% Fage Greek Yogurt seasoned with Taco Seasoning, or you can also use fat-free sour cream (instead of full fat sour cream or mayo)
  • Fresh veggies! I used 1 bunch of green onions and 3-4 roma tomatoes, diced (per Anne’s suggestion) – but you can use diced red onions, diced red pepper, etc – the sky’s the limit.
  • 1/4 cup low fat Mexican Cheese blend
  • I served the dip with homemade, baked tortilla chips: made using corn tortillas, olive oil spray, and salt – and broiled in the oven at 350 degrees

Directions

  1. Warm up refried beans in a small pot over medium heat. Add in taco seasoning to taste. Once all combined, set aside to cool
  2. Peel, pit, mash avocados in a small bowl – add lemon juice, salt, pepper and stir to combine
  3. Combine yogurt and taco seasoning mix in another bowl
  4. Cut corn tortillas into eighths, spread on a baking sheet that has been sprayed with olive oil cooking spray. Spray the tops of the tortillas with cooking spray, season with salt, and broil at 350 degrees on low until the tortillas are crispy & golden brown.
  5. To assemble:
    • Spread refried beans on a large, shallow serving platter
    • Spread avocado mixture over bean dip
    • Spread yogurt mixture over bean dip
    • Sprinkle with green onions and tomatoes
    • Cover with grated low fat Mexican cheese
  6. Serve with the homemade corn chips!

Here’s the mashed avocado ready to go…

And the yogurt dip (Note – my husband didn’t like this as much as low fat sour cream, but I LOVED it – so try it out and see what you think)

Aren’t the veggies pretty?

The bean dip, all assembled and ready to eat

Served with my baked corn chips

Doesn’t this just make you want to dig in and devour the dip? And the best part is – you can enjoy it totally guilt-free.


Guilt-Free, Healthy 7 Layer Bean Dip

Total Time: 20 minutes

Yield: 10 servings

Serving Size: 1/10 of the dip

Calories per serving: 133

Fat per serving: 7g

Nutritional Info Per Serving: 133 Calories, 7g Fat (1.1g Saturated), 120.8mg Sodium, 11.5g Carbs, 4.6g Fiber, 1.4g Sugar, 6.3g Protein

Ingredients

  • 1 15 oz can of low sodium refried black beans (there should just be two ingredients on the can - black beans and salt)
  • 2 Mashed avocados (instead of avocado “dip”)
  • Lime Juice (a couple squeezes)
  • Chopped fresh cilantro
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 8 oz of 0% Greek Yogurt
  • Prepared taco seasoning (Trader Joe's has a wonderful all natural blend -- make sure you get a taco seasoning with only spices on the ingredients list - nothing artificial!)
  • 1 bunch of green onions chopped
  • 3-4 roma tomatoes, diced
  • 1/4 cup low fat Mexican Cheese blend
  • Corn tortillas, olive oil cooking spray, dash of salt (for homemade tortilla chips)

Directions

  1. Warm up refried beans in a small pot over medium heat. Add in taco seasoning to taste (about 1 tsp). Once all combined, set aside to cool.
  2. Peel, pit, mash avocados in a small bowl – add lime juice, cilantro, salt, pepper and stir to combine
  3. Combine yogurt and 1 tsp taco seasoning mix in another bowl
  4. Cut corn tortillas into eighths, spread on a baking sheet that has been sprayed with olive oil cooking spray. Spray the tops of the tortillas with cooking spray, season with salt, and broil at 350 degrees on low until the tortillas are crispy & golden brown.
  5. To assemble:
  6. Spread refried beans on a large, shallow serving platter
  7. Spread avocado mixture over bean dip
  8. Spread yogurt mixture over bean dip
  9. Sprinkle with green onions and tomatoes
  10. Cover with grated low fat Mexican cheese
  11. Serve with the homemade corn chips!

Notes

Adapted from Fannetastic Food

http://pickyeaterblog.com/guilt-free-healthy-7-layer-bean-dip/

{ 46 comments… read them below or add one }

torviewtoronto March 2, 2011 at 2:40 pm

colourful delicious dip

Reply

tiffany March 2, 2011 at 2:42 pm

I would be all over this! (And YAH for Trader Joe’s! What would we do without them!?!?!?)

Reply

Anjali @ The Picky Eater February 2, 2012 at 10:04 am

Haha I know right??? I don’t know what I’d do without TJs!

Reply

Anne P March 2, 2011 at 4:03 pm

I’m glad you enjoyed the dip! :)

Reply

EJ Conn March 2, 2011 at 5:47 pm

WOW. This looks so good! I cannot wait to try it. The fact that it is healthy is an added bonus!

Reply

Anjali @ The Picky Eater March 10, 2011 at 8:28 am

Thanks EJ! Can’t wait to hear how you liked it!

Reply

Jenny March 2, 2011 at 7:39 pm

Omg that dip looks fantastic! Yummy :D

Reply

Tanya March 2, 2011 at 10:10 pm

Looked so good we had to give it a shout out! http://necessarypleasures.blogspot.com/2011/03/food-porn-and-its-healthy.html

~TAnya

Reply

anjalim March 2, 2011 at 10:24 pm

thank you! :)

Reply

RavieNomNoms March 3, 2011 at 8:04 am

That looks absolutely delicious!

Reply

Anjali @ The Picky Eater March 4, 2011 at 8:29 am

Thanks! I’m sure you will love it!

Reply

Britne @ Shabbott's Habits March 3, 2011 at 8:29 am

I’m just loving this blog more and more. I love to see the typical unhealthy ‘classics’ made-over. Who said that you can’t be healthy and eat tasty foods!

Reply

Anjali @ The Picky Eater March 15, 2011 at 9:38 pm

Thank you so much Britne! You are totally right – there’s no reason that healthy food can’t taste good! :)

Reply

Visda March 3, 2011 at 11:59 am

Gorgeous post. So colorful and healthy. It already has all five portions of vegetables you need per day in one meal. Thanks for sharing.

Reply

Anjali @ The Picky Eater March 15, 2011 at 9:39 pm

Thanks Visda! This totally is a veggie-packed meal – indulgent but still super healthy. Hope you enjoy it!

Reply

Shannon March 6, 2011 at 8:31 pm

This looks great. Is there a link to how you make your corn chips? Thanks.

Reply

anjalim March 7, 2011 at 12:46 pm

The recipe is included in this post :) But to summarize:
- Take regular corn tortillas and cut into eighths
- Arrange on a baking sheet and spray with olive oil cooking spray, and season with sea salt
- Broil on low in an oven heated to 350 degrees, until the tortillas are lightly browned and crispy (shouldn’t take more than 5-10 min max)

Hope that helps! :)

Reply

Sarah March 11, 2011 at 4:31 pm

I love seven layer bean dip and yours looks amazing! I like to cook and eat as natural as possible so I really liked how you made your tortilla chips. Can’t wait to try to make my own!

Reply

Anjali @ The Picky Eater March 15, 2011 at 9:40 pm

Thank you!! Hope the baked tortilla chips turned out well for you!

Reply

Tracey Kuhn February 4, 2012 at 9:05 am

Looks very yummy! I would probably get lazy and use “Wholly Guacamole” instead of mashing my own avocados. From what I can tell the ingredients in Wholly Guacamole are very basic and believe it or not, Sam’s Club sells it cheaply in packs of 3 and it freezes really well!

Reply

Anjali @ The Picky Eater February 5, 2012 at 11:31 am

I’ve never had “Wholly Guacamole” but I’ve heard it’s really good! I’ve never tried freezing guac before, but that’s a great tip! I’ll definitely have to try that the next time I have guac left over (right now my solution is to just finish it off with the hubby!) :)

Reply

Mariah February 5, 2012 at 7:51 pm

I tried this tonight for our Super Bowl party! It was a hit! It was the only thing I didn’t have leftovers of. Thank you so much!

Reply

Anjali @ The Picky Eater February 5, 2012 at 9:41 pm

Yaaay!! I’m SO happy to hear that! It really is delicious isn’t it? :) Hope you had a great time watching the Super Bowl tonight!

Reply

giz May 3, 2012 at 2:46 pm

Love the changes you’ve made to take out the processing and excess fat. I could make a whole meal of this

Reply

Anjali @ The Picky Eater May 6, 2012 at 10:33 pm

Thank you so much! And yes – this makes a GREAT meal – just pair it with some corn tortillas or baked tortilla chips and you are good to go!

Reply

Keener June 20, 2012 at 12:59 pm

Looks great, but you should really think about making your own taco seasoning if you are going to go through the effort of making the dip. It’s super easy and lasts forever! I scale this recipe up 5-10 fold and use it all the time. http://www.food.com/recipe/taco-seasoning-mix-2642

Reply

Anjali @ The Picky Eater June 20, 2012 at 11:45 pm

Thanks! That’s a great tip about the taco seasoning – I’ll definitely try that next time!

Reply

Erin McMillan July 23, 2012 at 8:53 pm

just made this for co-workers – added 2 diced chipotle peppers in adobe sauce and a pack of Splenda to the refried bean layer – tasted amazing! who needs tortillas – just give me a spoon!

Reply

Anjali @ The Picky Eater July 23, 2012 at 10:27 pm

These are such interesting additions Erin!! I can’t wait to try them the next time I make this recipe :) And I’m totally with you – this dip is so delicious, healthy and filling, you really don’t need anything else!

Reply

Miracle Lewis November 28, 2012 at 6:51 am

How many servings is this? And how much is in a serving size? I’m making this for a nutrition class recipe! :)

Reply

Anjali @ The Picky Eater November 28, 2012 at 11:31 am

So one serving is about 1/4 cup, and I’d say this makes at least 10 servings, and maybe up to 20! :)

Reply

TimothyBigcat January 15, 2013 at 8:54 pm

Hey Anjali I love this recipe! I had bean dip recently that a friend had made and brought to a party that i just ended up power housing. Im hooked on bean dip! Tonight i was on a quest to make some for myself so I found your recipe. I like to be aware of what I eat too as an athlete I have to maintain peak performance and manage weight. I did everything as you instructed exactly but I added a pound of lean ground beef and mixed it in the beans. I felt like this meal was not completely well balanced and was missing that extra complete protein. Adding the beef made the protein carb fat ratio closer to 40/40/20 which is ideal for me! anyway, thanks alot!

Reply

Anjali @ The Picky Eater January 17, 2013 at 10:25 pm

Hi Timothy! That’s so great – thanks for letting me know! Adding in the lean beef is a good substitution for a non-veggie version of the dish, and it turns this into more of a main entree than a side dish. So glad you liked it!

Reply

Jenna July 11, 2013 at 7:04 am

After the dip is prepared, should it be heated/warmed in the oven for a little while? It seems like it would be kind of gross cold….especially with the seasoned yogurt…

Reply

Anjali @ The Picky Eater July 12, 2013 at 3:50 am

Hi Jenna! Actually no, I wouldn’t recommend heating this in the oven. The seasoned yogurt will actually taste pretty strange after being heated up – it’s the best for the yogurt to remain cold, similar to sour cream (you wouldn’t heat up sour cream because that would taste pretty gross too :) ). Since the beans are already hot/cooked before you put them as one of the layers, that keeps the dish warm enough so that it’s the perfect temperature when you eat it. If you’d like, you can heat up the beans/cheese in the oven before putting on the other toppings, but I wouldn’t recommend heating up the guac, yogurt, veggies, etc. Hope that helps! If you try it, let me know how you like it!

Reply

Junior October 28, 2013 at 10:36 am

This looks amazing! I am going to have to try this myself.

Reply

Anjali @ The Picky Eater October 28, 2013 at 10:37 am

Thanks Junior! I promise, you will love it – it’s delicious!

Reply

Ginny January 19, 2014 at 8:27 pm

I just made this for the Seattle playoff game tonight and it was gone by halftime! They loved it! I did admit to making some healthy adjustments so my friends ate even more of it, especially the ladies. No leftovers, and the dish was dipped clean! By the way, I prefer black beans anyways. Thanks! Gin

Reply

Anjali @ The Picky Eater January 19, 2014 at 9:21 pm

Awesome!! So so happy to hear that :) I’m a fan of black beans over pinto beans too!

Reply

Ginny January 19, 2014 at 8:29 pm

Jenna, No, don’t heat this, it’s not gross cold! It is awesome!

Reply

michael January 30, 2014 at 5:24 pm

Your baby is beautiful! :-) I love this recipe, it’s always included on our table for football games and tailgating.

I linked to your site from another blog and I am glad I did. You have a lot of great recipes and pictures too.

check out my site sometime, recent post, Making Crème Brûlée
http://michaelswoodcraft.wordpress.com/2014/01/23/making-creme-brulee/

Michael :-)

Reply

Anjali @ The Picky Eater January 30, 2014 at 7:00 pm

Awww thanks so much Michael! And thanks so much for your kind words about my blog! Will head over to your site now to check it out – thanks for sharing!

Reply

Bert January 31, 2014 at 8:17 am

I must be doing something right. I’ve been making it this way for years.

One more variation: substitute a can of black beans, cooked and mashed with garlic and cumin to taste.

Reply

Anjali @ The Picky Eater January 31, 2014 at 4:20 pm

That’s awesome Bert! Oh and I love the idea of using whole black beans mashed (essentially making your own “refried” beans!)

Reply

Stephanie Baier February 6, 2014 at 3:01 pm

YUMMY! This was delicious. We’re eating it by the bowlful. Thanks for sharing.

Reply

Anjali @ The Picky Eater February 6, 2014 at 3:11 pm

Awesome!! So glad to hear that Stephanie!!

Reply

Leave a Comment

{ 22 trackbacks }

Previous post:

Next post: