Healthy Taco Dip
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.My Healthy Taco Dip is a guaranteed crowd-pleaser that I can’t wait to serve at every party! My lightened-up twist on the classic bean dip features 7 irresistible layers, each as nutritious as they are flavorful. Naturally gluten-free and packed with fresh ingredients, this 20-minute dish is one I’m always proud to share.
Most traditional 7-layer taco dip recipes are packed with unhealthy fats and extra calories, and they don’t offer much in terms of nutrition. That’s why I decided to put my own spin on it. I made a few simple swaps to create a version that’s just as flavorful, but so much healthier and more satisfying, much like my healthy vegetarian burrito bowl recipe.
My healthy taco dip is one of the easiest dish 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.
👩🏽🍳 Why I Love This Recipe
Ever since the first time I made this dip and brought it to my friends’ Super Bowl party, it’s been a total hit! Everyone kept asking me for the recipe because it had all the authentic Mexican flavors we love, but in a healthier version they could feel good about eating. It was such a proud moment for me, knowing I’d created something that everyone enjoyed and couldn’t stop raving about 😉
What makes this dip so special is how versatile it is, and I saw that firsthand when I brought it to my friend’s party. Her kids are notoriously picky eaters, and she warned me ahead of time that they probably wouldn’t touch it. But to everyone’s surprise, they not only tried it, they went back for seconds (and thirds!). It’s family-friendly in the best way, kids love the fun, colorful layers, and adults can’t get enough of the bold, fresh flavors.
What really sets this healthy taco dip apart is how light and wholesome it is. Unlike the heavier, processed versions, mine is made with fresh, real ingredients you can feel great about sharing. It’s naturally gluten-free, packed with nutrients, and skips all the artificial stuff. Seeing it bring everyone together, even the picky eaters, reminded me of why I love making it so much. I can’t wait for you to try it!
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🥘 Ingredients
I made my healthy taco dip using simple, wholesome ingredients, making it the ultimate party appetizer. The best part? These key ingredients are likely already in your pantry.
Refried Beans: I love starting with refried beans, they’re the perfect base and a must-have for any taco dip! Creamy, flavorful, and oh-so-classic.
Fresh Guacamole: I make a simple healthy guacamole by mashing avocados with lime juice, cilantro, salt, and pepper. It’s fresh, healthy, and absolutely delicious.
Greek Yogurt: Greek yogurt is my go-to substitute for sour cream, it’s lighter, packed with protein, and just as creamy.
Taco Seasoning: A sprinkle of taco seasoning takes the flavor up a notch.
Veggies: Green onions, bell peppers, and Roma tomatoes add a fresh, crisp layer to the dip. They’re colorful, nutritious, and totally tasty.
Cheese: A shredded Mexican cheese blend adds that classic cheesy goodness everyone loves. It’s the finishing touch that ties it all together.
🍲 Substitutions
Beans: I like to switch it up with refried black beans, whole pinto beans, or even whole black beans—they all make a great base.
Sour Cream: If I’m going for a more traditional vibe, I’ll use regular or light sour cream, and sometimes even mix in cream cheese for extra creaminess.
Cheese: Sometimes I’ll swap the Mexican blend for cheddar or cotija, depending on the flavor I’m in the mood for.
Tortillas: When I’m short on time, store-bought tortilla chips make the perfect, no-fuss dipping option!
🔪 How To Make
I love making my healthy taco dip, especially when it’s time to assemble it because my kids love to help! These are my simple steps below:
Make Bean Mixture: I start by making the bean mixture, I open a can of refried beans and warm it up in a small pot over medium heat. Then I stir in some taco seasoning to taste, and once it’s all combined, I set it aside to cool.
Make Guacamole: To make the guacamole, I mash the avocados in a small bowl and mix in some lime juice, cilantro, salt, and pepper. Once it’s creamy and full of flavor, I set it aside for the avocado layer.
Mix Yogurt: I mix the yogurt with some taco seasoning in a bowl until it’s smooth and well blended.
Prepare Tortilla Chips: To prepare homemade tortilla chips, I cut corn tortillas into eighths and spread them out on a baking sheet sprayed with olive oil cooking spray. Then I spray the tops, sprinkle them with salt, and they’re ready to bake!
Bake Tortilla Chips: I bake the tortilla chips by broiling them at 350°F on low until they turn crispy and golden brown. It doesn’t take long, so I keep a close eye on them.
To Assemble
I start by spreading the refried beans evenly on a large, shallow serving platter or a clear baking dish. Then, I layer the creamy avocado mixture right on top of the beans.
Next, I spread the yogurt mixture evenly over the layer of guacamole.
After the yogurt layer, I sprinkle on the green onions, followed by the diced bell peppers and juicy tomatoes to create the next colorful layers.
Finally, I top it all off with a generous layer of grated Mexican cheese. Then, it’s ready to serve with homemade corn chips or your favorite dippers. Time to dig in and enjoy!
💭 Expert Tips
My #1 Secret Tip for making my healthy taco dip is to create my own taco seasoning from scratch. I started doing this after running out of store-bought seasoning one day, and I was amazed at how much better it tasted! By combining cumin, coriander, chili powder, and paprika, I can control the flavors and skip the artificial stuff. Now, I never go back to the pre-made packets, it’s such a simple step, but it makes all the difference in bringing out the bold, fresh flavors in every layer of the dip.
Other Tips To Keep In Mind:
- Save Time: If I’m in a rush, I’ll grab store-bought guacamole and tortilla chips, they’re quick and still taste great! It’s a simple way to save time without sacrificing flavor.
- Display: I love using a shallow platter or a clear baking dish for this dip. It lets everyone see the colorful, delicious layers, which always makes it more inviting!
📖 Variations
I love how incredibly versatile my healthy taco dip can be! For a tasty twist, try these variations:
Spicy Dip: When I want a little heat, I add cayenne, sriracha, hot sauce, jalapeños, or hot salsa. For family gatherings, I keep the spice on the side for the adults to enjoy.
Smoky Dip: To give the dip a smoky twist, I sauté onions and garlic until caramelized and mix them into the beans. A sprinkle of smoked paprika adds even more depth.
Add Meat: Sometimes, I like to layer in taco-seasoned ground beef or turkey for a heartier dip. It’s a great option for meat lovers.
Additional Layers: I love experimenting with extra layers like fresh pineapple pico de gallo, lettuce, shredded spinach, queso, or even my Chipotle corn salsa. Any favorite taco topping can make this dip even better.
🍽 Serving Suggestions
Here are a few of my favorite ways to pair my healthy 7 layer taco dip:
Chips: This dip is perfect with my homemade tortilla chips. If I have to buy it, I love organic blue corn chips or grain-free Siete chips for a healthier option.
Fresh Vegetables: I pair this dip with celery, carrot sticks, cucumbers, or bell peppers for a fresh and crunchy twist. It’s a great way to add even more veggies.
For Burritos: I love spreading this dip in my almond flour tortilla to make a quick, flavorful burrito. It works just as well for tacos, too!
With Other Appetizers: This dip is a star at any party table, especially when served alongside quesadillas or my crispy corn fries. It’s the ultimate crowd-pleaser.
🫙 Storage Directions
Refrigerating: I love that my taco dip stays fresh for 3-4 days in the fridge when stored in an airtight container. The next day, I just pull it out and enjoy it, so easy.
Make Ahead: When I’m planning ahead, I make this healthy taco dip the night before. I cover it tightly with plastic wrap or foil and pop it in the fridge until it’s party time.
❓Recipe FAQs
IS 7 LAYER DIP HEALTHY?
Traditional seven-layer taco dips are often loaded with sour cream and cheese, which can contribute to higher fat and calorie content with minimal nutritional benefits. As a nutritionist, I crafted this healthy layered bean dip to be a more balanced option. By swapping sour cream for plain Greek yogurt, adding more fresh veggies, and reducing the amount of cheese, this recipe is packed with nutrients, lower in fat, and offers fewer calories, all without compromising on flavor. It’s a wholesome, satisfying choice you can feel good about enjoying!
ARE YOU SUPPOSED TO HEAT UP 7 LAYER DIP?
No, I always serve this party dip cold or at room temperature, it’s just how it’s meant to be enjoyed! While you could warm it up slightly, I find it tastes so much better fresh and chilled, keeping the yogurt mixture and guacamole perfectly creamy and flavorful.
CAN I MAKE THIS TACO DIP VEGAN?
Yes! I swap the Greek yogurt for a plant-based yogurt, use vegan cheese, and make sure your refried beans are vegetarian-friendly.
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, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!
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🎥 Watch How to Make It
Healthy Taco Dip
My Healthy Taco Dip is a guaranteed crowd-pleaser that I can’t wait to serve at every party! My lightened-up twist on the classic bean dip features 7 irresistible layers, each as nutritious as they are flavorful. Naturally gluten-free and packed with fresh ingredients, this 20-minute dish is one I’m always proud to share.
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
- 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
- My #1 Secret Tip for making my healthy taco dip is to create my own taco seasoning from scratch. I started doing this after running out of store-bought seasoning one day, and I was amazed at how much better it tasted! By combining cumin, coriander, chili powder, and paprika, I can control the flavors and skip the artificial stuff.
- Now, I never go back to the pre-made packets, it’s such a simple step, but it makes all the difference in bringing out the bold, fresh flavors in every layer of the dip.
- I love using a shallow platter or a clear baking dish for this dip. It lets everyone see the colorful, delicious layers, which always makes it more inviting!
- If I’m in a rush, I’ll grab store-bought guacamole and tortilla chips, they’re quick and still taste great! It’s a simple way to save time without sacrificing flavor.
Nutrition
Calories: 133kcal | Carbohydrates: 11.5g | Protein: 6.3g | Fat: 7g | Saturated Fat: 1.1g | Sodium: 120.8mg | Fiber: 4.6g | Sugar: 1.4g
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!
This looks amazing! I am going to have to try this myself.
Thanks Junior! I promise, you will love it – it’s delicious!
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!
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!
How many servings is this? And how much is in a serving size? I’m making this for a nutrition class recipe! 🙂
So one serving is about 1/4 cup, and I’d say this makes at least 10 servings, and maybe up to 20! 🙂