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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!

Anjali Shah

Guilt-Free, Healthy 7 Layer Taco Dip

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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!

healthy 7 layer taco 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 7 layer taco dip made with beans, avocado, greek yogurt, veggies and cheese, pictured on a blue plate.

What ingredients do you need to make a healthy 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)
  • 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 7 layer taco dip: refried beans, tomatoes, bell peppers, green onions, cilantro, avocado, cheese, pictured on a marble background, top view

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.

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.

greek yogurt mixed with taco seasoning

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 7 layer taco 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 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?

healthy 7 layer taco dip made with beans, avocado, greek yogurt, veggies and cheese, pictured on a blue plate.

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!

closeup of healthy 7 layer taco 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 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 FACEBOOKTWITTERINSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

Print Recipe
5 from 5 votes

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!
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 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.
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.

68 responses to “Guilt-Free, Healthy 7 Layer Taco Dip”

  1. 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…

    • 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!

  2. 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!

    • 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!

  3. 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!

    • 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!

    • 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!

  4. 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!

    • 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!

  5. 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!

    • 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!) 🙂

  6. 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!

    • 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! 🙂

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

  7. 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!

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

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