Guilt-Free, Healthy 7 Layer Taco Dip
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.This healthy, 7 layer taco 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!
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 vegetarian Mexican recipe to enjoy!
What ingredients do you need to make a healthy Mexican 7 layer taco 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). You can use store bought or homemade taco seasoning. If you decide to go the diy route, try this Old El Paso taco seasoning recipe – it’s cheaper and more flavorful than the store bought packets!
- 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
How to Make This Healthy 7 Layer Taco 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.
Step 2: Peel, pit, mash avocados in a small bowl – add lime juice, cilantro, salt, pepper and stir to combine.
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.
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 veggies: green onions, bell peppers, and tomatoes
Cover with grated Mexican cheese and serve with homemade tortilla chips!
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 7 layer taco 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 7 layer taco dip?
- Tortilla chips (either homemade, or if you go with store bought – I like an organic variety like these).
- Pretzels (for an even healthier upgrade, try these amazing cauilflower pretzels!)
- Healthy Crackers like these, or these for a gluten-free option
- Fresh veggies like: celery sticks, carrot sticks, cucumbers, or sliced bell peppers
- You can even use this bean dip as a filling for wraps or burritos!
Top tips for making this healthy 7 layer taco 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!
- Smoky Onion and Kale Dip
- Avocado Green Goddess Dressing
- Edamame Guacamole
- Vegan Fondue
- Creamed Cottage Cheese
- Jalapeno Artichoke Dip
- Chickpea Tomato and Feta Salad
- High Protein Pasta Salad
- Butter Bean Hummus
If you have tried this healthy 7 layer taco 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 FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!
Guilt-Free, Healthy 7 Layer Taco Dip
This healthy, seven layer taco 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!
Servings: 10 servings
Calories: 133kcal
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 taco 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.
Nutrition
Calories: 133kcal | Carbohydrates: 11.5g | Protein: 6.3g | Fat: 7g | Saturated Fat: 1.1g | Sodium: 120.8mg | Fiber: 4.6g | Sugar: 1.4g
This looks absolutely delicious! I am always up for healthy and easy to make recipes.
Thank you so much Jess! 🙂 So glad you liked this recipe!
Bean dip is one of my favourite side dishes… I just need to exclude the tomato.
You can totally exclude the tomato or even replace it with something else!
I will definitely be making mine more spicy using Cayenne pepper. Thank you!
Yum!! That will taste delicious Courtney!
Thank you so much for developing a healthy option for this bean dip that is also picky eater friendly!
No problem at all Jenn!! I hope you and your family love it!
I love that this dip can last for about 5 days and it really looks delicious!
Totally!! Sometimes I’ll make a big batch of it and enjoy it all week long!
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!
This looks awesome!! Thanks for the healthy swap. I never thought i could have refried beans but now I know that there are actually some out there without all the added ingredients!
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!
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!
Thanks! I feel better now!
Of course! No problem – thanks for catching that!
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!
What size pan do you use? Looks yummy!
Hi Becky! I use a 9×11 platter. Hope that helps!
YUMMY! This was delicious. We’re eating it by the bowlful. Thanks for sharing.
Awesome!! So glad to hear that Stephanie!!
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!)
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
https://michaelswoodcraft.wordpress.com/2014/01/23/making-creme-brulee/
Michael 🙂
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!
Jenna, No, don’t heat this, it’s not gross cold! It is awesome!
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
Awesome!! So so happy to hear that 🙂 I’m a fan of black beans over pinto beans too!