Healthy 7 Layer Taco DipThis 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!
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!
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.
- 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.
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.
Mix Yogurt: Combine yogurt and taco seasoning mix in another 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.
Bake Tortilla Chips: Broil at 350 degrees on low until the tortillas are crispy & golden brown.
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.
Place yogurt mixture over the layer of guacamole.
Create the next layers with green onions, bell peppers, tomatoes.
Cover with grated Mexican cheese. Serve with the homemade corn chips or other favorites and enjoy!
💭 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!
- 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!
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.
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!
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.
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!
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.
🥣 More Healthy Dip Recipes!
- Jalapeno Artichoke Dip
- Butter Bean Hummus
- Kale Dip
- Keto Creamed Spinach
- Healthy Guacamole Recipe
- Vegan Nutella
- Hummus Without Garlic
- Mustard BBQ Sauce
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!
📋 Recipe Card
🎥 Watch How to Make It
7 Layer Taco Dip
- 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)
- 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.
- 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!
- 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.