Return to top
featured in… The Huffington Post CookingLight Reader's Digest Women's Health BuzzFeed Glamour Whole Foods Oprah Winfrey Network CNN Food Network Healthline Shape

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!

Anjali Shah

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 total crowd pleaser to serve at your next party! Lightened up from traditional bean dip, this healthy recipe is one you can feel good about eating! It is naturally gluten-free, loaded with flavor, and delicious paired with chips, veggies, or on its own. The best part? It is ready in just 20 minutes and family-friendly!

Easy, healthy 7 layer taco dip served on a white plate.

7 layer dips are such a fun appetizer or side dish to serve! They’re usually packed with flavor, satisfying, and easy to make. But most 7 layer taco dip recipes are filled with unhealthy fats and excess calories, without much nutritional value.

That’s why I decided to make a few easy swaps to turn this into a dip that’s still full of flavor, but much healthier and satisfying! Serve it with some baked tortilla chips on the side and you’ve got an awesome side dish, snack, or even a light meal.

This dip is one of the best things to serve when hosting super bowl parties, watching football games, or really for any party or gathering! But it also happens to be a great recipe to enjoy any time you crave authentic Mexican food, but are short on time.

If you want one of the best party appetizers around, look no further than this Mexican layered dip! It’s always a huge hit, with layers of delicious ingredients that everyone typically loves.

👩🏽‍🍳 Why You’ll Love This 7 Layer Taco Dip

  • Easy To Make: This 7 layer taco dip recipe only takes 15 minutes to prep, with 5 minutes of cooking time. It is so easy to assemble the layers and can be modified for an extra easy preparation.
  • Great Party Food: Whether you are hosting a game day get together, Cinco De Mayo celebration, or birthday party this healthy seven layer dip is a welcome addition. You are sure to get rave reviews about the delicious flavors!
  • Family Friendly: Kids and adults alike will love this dip! It tastes great with so many different pairings – enjoy it with chips for a classic pairing, or veggies for an even healthier option!
  • Customizable: This easy recipe is very customizable and versatile! Transform this into a vegan taco dip or add in other vegetables for more fiber and nutrients. Keep on reading for tasty variations and serving suggestions!

Latest Recipe Video!

🥘 Ingredients

This layered taco dip combines simple ingredients into tasty layers for the ultimate party appetizer. See the recipe card at the bottom of the post for nutritional information.

Ingredients for easy 7 layer taco dip recipe on a white background.
  • Refried Beans: Refried beans make the perfect base and are a classic layer to any taco dip!
  • Fresh Guacamole: Mashed avocados, fresh lime juice, cilantro, salt, and pepper combine together for a healthy homemade guacamole!
  • Greek Yogurt: Plain greek yogurt takes the place of the traditional sour cream layer for a healthier option that is rich in protein.
  • Taco Seasoning: Mix in some taco seasoning to both the beans and greek yogurt for added flavor with every bite!
  • Veggies: Green onions, diced bell pepper, and diced Roma tomatoes are layered for a refreshing taste and added nutrients in this 7-layer dip.
  • Cheese: Use a shredded Mexican cheese blend for all the traditional cheesy flavors that everyone loves in a taco dip.
  • Corn Tortillas: Optional, if you want to make your own homemade tortilla chips to go with this dip!

🍲 Ingredient Substitutions

  • Beans: Try this healthy Mexican dip out with whatever beans you prefer. You can do refried black beans, whole pinto beans, or whole black beans.
  • Sour Cream: If you really want to stick to a more traditional version of taco dip feel free to use regular sour cream or light sour cream for the sour cream mixture. Some dips also use cream cheese.
  • Veggies: Play around with the vegetables for this taco layer dip, using other favorites like corn, green chilies, black olives, or diced onions.
  • Cheese: You can use cheddar cheese or even cotija as an alternative in this Mexican layer dip.
  • Guacamole: For a twist on the simple homemade mashed avocados, you can try this healthy guacamole or edamame guacamole.
  • Corn Tortillas: You can also use store bought tortilla chips for dipping instead of making your own.

🔪 How To Make 7 Layer Taco Dip

Even if this is your first time making a seven layer taco dip recipe there is no need to stress! With simple steps this easy appetizer is about to become one of your new favorite things to whip up. Here is how to make this healthy 7 layer dip recipe:

Make Bean Mixture: Open up a can of refried beans and warm in a small pot over medium heat. Add in the taco seasoning mix to taste. Once all combined, set aside to cool.

Refried beans cooking in a pot on the stove.

Make Guacamole: Mash avocados in a small bowl – add lime juice, cilantro, salt, pepper and stir to combine. Set aside to use for your avocado layer.

Mashed avocado in a mixing bowl.

Mix Yogurt: Combine yogurt and taco seasoning mix in another bowl.

Greek yogurt mixed with taco seasoning in a mixing bowl.

Prepare Tortilla Chips: If you’re making homemade tortilla chips, 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.

Tortilla wedges arranged on a baking sheet, sprayed with cooking spray.

Bake Tortilla Chips: Broil at 350 degrees on low until the tortillas are crispy & golden brown.

Baked tortilla chips on a baking sheet.

To Assemble The Taco Dip Layers

Spread refried beans on a large, shallow serving platter or clear baking dish. Spread avocado mixture on top of the beans.

Guacamole layered onto refried beans on a white plate.

Place yogurt mixture over the layer of guacamole.

Greek yogurt added to layers of refried beans and guacamole on a white plate.

Create the next layers with green onions, bell peppers, tomatoes.

Tomatoes, Greek yogurt, mashed avocado, and refried beans layered on a white plate.

Cover with grated Mexican cheese. Serve with the homemade corn chips or other favorites and enjoy!

7 layer Mexican bean dip served on a white plate.

💭 Expert Tips

  • Make Your Own Taco Seasoning: 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.
  • Save Time: If you do not feel like making your own guacamole following the simple guacamole recipe provided, you can buy store-bought guacamole. Additionally, you can buy store-bought tortilla chips. This will save you some time, without missing out on any flavor!
  • Display: Using a shallow platter or clear baking dish is the best option for this game night dip, so that guests can see all the layers of deliciousness!

📖 Variations 

  • Spicy Dip: To make this dip more spicy, add a pinch of cayenne pepper, sriracha, 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 serving it separately for adults!
  • Smoky Dip: 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. You can also add a dash of smoked paprika.
  • Add Meat: Make this layered Mexican dip with taco meat such as ground beef or ground turkey.
  • Additional Layer Ideas For Taco Dip: Try adding more layers such as fresh pico de gallo, pineapple pico de gallo, lettuce, walnut taco meat, shredded baby spinach, green chiles, queso, or Chipotle corn salsa. Any of your favorite taco toppings will work in this Greek yogurt Mexican dip.

🍽 Serving Suggestions

Here are a few of my favorite ways to pair this easy 7 layer taco dip:

  • Tortilla Chips: This seven layer bean dip recipe is one of my favorite healthy dips for tortilla chips! You can use chips either baked as directed with this recipe or try out air fryer tortilla chips. For a store-bought option, I love organic blue corn tortilla chips or Siete chips for a grain free option.
  • Fresh Vegetables: This dip tastes amazing with celery sticks, carrot sticks, cucumbers, or sliced bell peppers!
  • For Burritos: Add the seven layer Mexican dip into a flour tortilla for an instant burrito, loaded with so much flavor. This works for tacos, too!
  • With Other Appetizers: Make the best party table featuring the 7-layer taco dip alongside other appetizers and sides like air fryer quesadillas and corn fries.

🙌 Dietary Adaptations

Vegan Option: Make a healthy vegan taco dip by replacing the Greek yogurt with a plant-based yogurt or vegan sour cream. Top with vegan shredded cheese or skip the cheese altogether. You can also make your own cashew cheese sauce!

🫙 Storage Directions

Here is how to store and keep this 7 layer bean dip:

  • Refrigerating: This 7 layer Tex Mex dip will keep for 3-4 days in the fridge in an airtight container! The next day, simply take it out of the fridge and enjoy.
  • Make Ahead: You can make this healthy taco dip recipe the night before. Cover the casserole dish securely with plastic wrap or aluminum foil and store in the refrigerator.

❓Recipe FAQs

WHAT ARE THE ESSENTIAL LAYERS FOR A CLASSIC 7-LAYER BEAN DIP?

A classic seven layer taco dip is made with a layer of beans, sour cream, guacamole, cheese, tomatoes, olives, and scallions. The beans are usually refried, and sometimes are mixed with cream cheese. From these classic layers you can make your own version of dip, such as this healthy vegetarian taco dip where I use Greek yogurt and switch up the veggies a bit!

IS 7 LAYER DIP HEALTHY?

If you are wondering, “Is taco dip healthy?” the answer is: it depends! Many traditional seven-layer taco dips are filled with a lot of sour cream and cheese, making them a less ideal option. This healthy layered bean dip has no sour cream, and uses plain Greek yogurt instead! We also add more veggies, and uses less cheese for a more wholesome approach with more nutrients, less fat and less calories.

ARE YOU SUPPOSED TO HEAT UP 7 LAYER DIP?

No, this party dip is intended to be enjoyed cold or room temperature! While you could heat it up a bit, I find it tastes better fresh and cold so that the yogurt mixture and guacamole maintain their original texture and flavor!

WHAT CAN I DO WITH LEFTOVER 7 LAYER DIP?

You can continue to enjoy leftover seven layer dip the next few days with more tortilla chips, or toss the dip into a burrito or taco. It can also be delicious with leafy greens for a Mexican inspired salad.

Healthy 7 layer taco dip served on a white plate.

🥣 More Healthy Dip Recipes!

Love this vegetarian side dish recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comment section further down the page!

You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!

📋 Recipe Card

🎥 Watch How to Make It

https://youtu.be/1RjNDsc-RI4
Healthy 7 layer taco dip served on a white plate.
Print Recipe
4.92 from 37 votes

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 family-friendly too!
Prep Time15 minutes
Cook Time5 minutes
Total Time20 minutes
Course: Main Course
Cuisine: Mexican
Diet: Gluten Free, Vegetarian
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
  • ½ tsp salt
  • ½ 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
  • ¼ 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

  • 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

78 responses to “Healthy 7 Layer Taco Dip”

  1. Enjoyed this last night for a small get together and it was a hit all around the table! Quick, easy and delicious!5 stars

  2. I make taco dip every year — this year the family couldn’t even tell the low fat green yogurt was swapped in for sour cream! Love this healthy spin.5 stars

  3. Love that this is a healthier version of the classic dip! 🙂 This would be perfect to serve for game day this weekend.5 stars

  4. 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!5 stars

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

  5. 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!5 stars

    • 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!

  6. 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.5 stars

    • 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!

  7. 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!!!5 stars

    • 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!

  8. 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.5 stars

    • 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!

  9. 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! Gin5 stars

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Subscribe to newsletter

Copyright 2024 The Picky Eater®, LLC. All rights reserved.