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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Guilt-Free, Healthy Seven Layer Bean Dip

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This healthy, seven layer dip is a party table’s best friend! Lightened up from the traditional bean dip recipes, naturally gluten-free, but with all of the same great flavor, you’ll love how this bean dip tastes with chips, veggies or even on its own. Ready in just 20 minutes and kid-friendly too!

healthy seven layer dip made with beans, avocado, greek yogurt, veggies and cheese, pictured on a blue plate with chips in the background.

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. Serve it with some baked tortilla chips on the side and you’ve got an awesome side dish or even a light and healthy dinner!

closeup of healthy seven layer dip made with beans, avocado, greek yogurt, veggies and cheese, pictured on a blue plate.

What ingredients do you need to make a healthy seven layer bean dip?

With just a few healthy swaps, you will go from an unhealthy dip to a delicious and nutritious dish that’s perfect for all occasions! Here are the ingredients you need:

  • 1 15 oz can of Refried black beans, made with all-natural ingredients (nothing processed or that you can’t pronounce).
  • 2 Mashed avocados (instead of avocado “dip”). Season them with 2 Tbsp lime Juice, 1/2 tsp salt, 1/2 tsp pepper and 1 tbsp chopped cilantro.
  • 8oz of lowfat plain Greek Yogurt (I like the Wallaby brand) seasoned with Taco Seasoning (instead of full fat sour cream & mayo)
  • Tons of fresh veggies! I used 1 bunch of green onions, red bell peppers, 3-4 roma tomatoes, diced – but you can use any combo you like: diced red onions, olives, lettuce, spinach, etc. – the sky’s the limit.
  • 1/4 cup 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
ingredients for healthy seven layer dip: refried beans, tomatoes, bell peppers, green onions, cilantro, avocado, cheese, pictured on a marble background, top view

How to Make This Healthy Seven Layer Bean Dip, Step by Step

Step 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.

refried black beans heated on the stove top with taco seasoning

Step 2: Peel, pit, mash avocados in a small bowl – add lime juice, cilantro, salt, pepper and stir to combine.

avocado mashed with lime juice, cilantro, salt, pepper, in a white bowl

Step 3: Combine yogurt and taco seasoning mix in another bowl.

Step 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.

corn tortilla triangles ready to be baked in the oven

To assemble:

Spread refried beans on a large, shallow serving platter

refried black beans spread on a serving platter

Spread avocado mixture over bean dip

mashed avocado mixture spread on top of refried black beans

Spread yogurt mixture over bean dip

yogurt, avocado, refried black beans layered on a serving platter

Sprinkle with veggies: green onions, bell peppers, and tomatoes

veggies, yogurt, avocado, refried black beans layered on a serving platter

Cover with grated Mexican cheese and serve with homemade tortilla chips!

healthy seven layer dip made with beans, avocado, greek yogurt, veggies and cheese, pictured on a blue plate with chips in the background.

Note: When making this dish, I was inspired by this recipe from Fannetastic Food, and made a few modifications to Anne’s recipe for my version. Thanks Anne for a great recipe!

Can you make this healthy seven layer dip vegan?

Absolutely! Instead of the greek yogurt + cheese, make a cashew cheese (I love this recipe for cashew cheese), and add some quinoa to increase the protein and heartiness of the dish.

How long does homemade bean dip last?

This dip will keep for 5 days in the fridge in an airtight container! You don’t have to do anything before serving since it’s meant to be eaten cold.

What can you serve with this bean dip?

healthy seven layer dip made with beans, avocado, greek yogurt, veggies and cheese, pictured on a blue plate.

Top tips for making this healthy seven layer bean dip

  • To make this dip more spicy, add a pinch of cayenne pepper, siracha, hot sauce, diced jalapenos, or hot salsa as a topping or side. If you have kids, I recommend leaving the “hot spices” on the side and serve it separately for adults!
  • To change things up, substitute pureed white beans mixed with taco seasoning instead of the refried black beans. Sub the refried beans for pureed white beans to make a white bean dip recipe.
  • If you don’t have taco seasoning, add a combination of 1/2 teaspoon of cumin, 1/4 tsp ground coriander, 1/2 tsp chili powder, 1/2 tsp paprika to the beans.
  • For a smokier dip, saute chopped onions and garlic with 1 tsp olive oil for 5-10 minutes, stirring until deeply caramelized. Add that to the beans before spreading on the plate.

Be Sure to try these other healthy and delicious side dishes!

closeup of healthy seven layer dip made with beans, avocado, greek yogurt, veggies and cheese, pictured on a blue plate, with a chip dipped in it.

If you have tried this healthy seven layer bean dip, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOKTWITTERINSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

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Guilt-Free, Healthy 7 Layer Bean Dip

This healthy, seven layer dip is a party table's best friend! Lightened up from the traditional bean dip recipes but with all of the same great flavor, you'll love how this bean dip tastes with chips, veggies or even on its own. Ready in just 20 minutes and kid-friendly too!
Prep Time15 mins
Cook Time5 mins
Total Time20 mins
Course: Main Course
Cuisine: Mexican
Servings: 10 servings
Calories: 133kcal
Author: Anjali Shah

Ingredients

  • 1 15oz can of low sodium refried black beans
  • 2 Mashed avocados
  • Lime Juice a couple squeezes
  • Chopped fresh cilantro
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 8 oz low fat 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 red bell pepper diced
  • 1/4 cup Shredded Mexican cheese blend
  • Corn tortillas olive oil cooking spray, dash of salt (for homemade tortilla chips)

Instructions

  • 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.
  • Peel, pit, mash avocados in a small bowl – add lime juice, cilantro, salt, pepper and stir to combine
  • Combine yogurt and 1 tsp taco seasoning mix in another bowl
  • 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.

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, bell peppers, tomatoes
  • Cover with grated low fat Mexican cheese
  • Serve with the homemade corn chips!

Notes

Top tips for making this healthy seven layer bean dip
  • To make this dip more spicy, add a pinch of cayenne pepper, siracha, hot sauce, diced jalapenos, or hot salsa as a topping or side. If you have kids, I recommend leaving the “hot spices” on the side and serve it separately for adults!
  • To change things up, substitute pureed white beans mixed with taco seasoning instead of the refried black beans. Sub the refried beans for pureed white beans to make a white bean dip recipe.
  • If you don’t have taco seasoning, add a combination of 1/2 teaspoon of cumin, 1/4 tsp ground coriander, 1/2 tsp chili powder, 1/2 tsp paprika to the beans.
  • For a smokier dip, saute chopped onions and garlic with 1 tsp olive oil for 5-10 minutes, stirring until deeply caramelized. Add that to the beans before spreading on the plate.
Adapted from Fannetastic Food

Nutrition

Calories: 133kcal | Carbohydrates: 11.5g | Protein: 6.3g | Fat: 7g | Saturated Fat: 1.1g | Sodium: 120.8mg | Fiber: 4.6g | Sugar: 1.4g
guilt free healthy bean dip - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters

Posted In…

Appetizers ·

Appetizers are the perfect complement to my favorite entrees and dinner party menus. You can also make a small batch for a snack, or turn them into a complete meal.

59 responses to “Guilt-Free, Healthy Seven Layer Bean Dip”

  1. Hi Anjali, i visit you blog often. we are all big foodies in our house..very picky picky eaters and so the struggle to make and eat healthy food that also tastes good is always there. your blog is very unique and caters wonderfully to my Indian/ vegetarian/mexican and italian food loving family. Thank you!

    • Aw thank you so much Ams!! I’m so happy that my blog has made healthy eating easier for you and your family!

    • Hi Margaret! Yes absolutely! I love the Trader Joe’s and the Whole Foods store brands – they are both great options 🙂 I hope you love this recipe when you try it, it’s one of my favorites!

  2. Ok, I’m feeling dumb. How is this 7-layer dip? I just count 6 unless you count the chips, too. Or are you counting the cilantro as a layer (even though it’s mixed in the avocado)? What am I missing?
    1. beans
    2. avocado
    3. sour cream or yogurt
    4. onions
    5. tomatoes
    6. cheese.

    • So sorry for the confusion! I actually counted one more veggie as a layer which I just realized I left out of the post. I added chopped red bell peppers as well (so it’s: beans, avocado, yogurt, onions, tomatoes, bell pepper, cheese). I’ll update the post now so it’s more clear!

  3. I’ve made this guilt-free recipe more than 5 times. It’s my go-to side whenever I am cooking any Mexican dish. It is SO delicious and SIMPLE. My family cannot get enough of it and I usually double or even triple the recipe to make sure everyone gets enough. Thank you so much for this mouth-watering dip!!!

    • Woohoo! That is so wonderful to hear Sierra! I’m so glad this recipe has been working out for you – it’s one of my favorites too!

  4. 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.

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

    • 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!

  5. 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

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