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4.5 from 6 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


  • 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)


  • 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!


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


Calories: 133kcal | Carbohydrates: 11.5g | Protein: 6.3g | Fat: 7g | Saturated Fat: 1.1g | Sodium: 120.8mg | Fiber: 4.6g | Sugar: 1.4g