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!
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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
I have made this a couple of times so far and have enjoyed it. Can it be made a day ahead?
Hi Debbie! So glad you like this recipe! While you can make this a day ahead, I don’t usually recommend it because it does taste the best on the day it’s made. The avocados in particular will brown after 24 hours too so the dip won’t look as nice either if made ahead of time. I hope that helps!
Enjoyed this last night for a small get together and it was a hit all around the table! Quick, easy and delicious!
Thanks so much Sara! 🙂
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.
Awesome! Thanks Karlie!
This recipe tasted great and we were pleasantly surprised on how easy it was, will make it again for sure!
So happy to hear that!
Love that this is a healthier version of the classic dip! 🙂 This would be perfect to serve for game day this weekend.
Yes!! Enjoy!
This was great! Everyone found a layer they enjoyed most -perfect for sharing.
So happy to hear that Ieva!
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!