The Ultimate Healthy 7-Layer Dip (Gluten-free, Vegetarian-optional)

5 from 2 votes
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This dip will make you the talk of the neighborhood. Perfect for barbecues, potlucks, or casual get-togethers, this healthy take on a classic 7-layer Mexican dip is sure to impress your friends and family with its lightness, freshness, and explosion of flavors.

While everyone adores the traditional 7-layer dip, not everyone appreciates the high fat content in the store bought versions. This recipe retains all the deliciousness while offering a healthier alternative, and the secret all lies in building flavors with each layer. So much so that each layer is tasty enough to devour on its own!

If you prefer a vegetarian option, this recipe has got you covered – simply use vegetarian refried beans, and you’ll have a delectable dip suitable for all! And for those looking to go dairy-free, you can easily omit the cheese and replace the yogurt with a plain non-dairy yogurt that will provide the same creamy goodness.

This recipe is really open to customization which ensures you can create a dip that perfectly suits your taste preferences. I have listed a few of my favorite swaps below, but no matter what, this healthy take on the classic 7-layer dip will tantalize your tastebuds and elevate any summer gathering.

Watch Me Make My Ultimate Healthy 7-Layer Dip

If you’re in need of some more crowd-pleasing appetizers, be sure to follow me on Facebook, or see all of my favorites (and so many other delicious recipes!) over on Pinterest.

How To Make My Ultimate Healthy 7-Layer Dip

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Step 1. In a small saucepan over medium-low heat, warm the refried beans with the cumin, chiles, ¼ teaspoon of salt and ⅛ teaspoon of pepper.  Mix together in the pan, and when warm to the touch, remove from the heat and then let cool while you proceed.

Step 2. In a medium bowl, whisk together the yogurt and packet of taco seasoning.

Step 3. In a separate small bowl, mash avocados with the ¼ cup cilantro, lime juice and a pinch of salt and pepper to taste.

Step 4. Spread cooled refried beans all over the bottom of a shallow serving dish or pie plate.

Step 5. Top with the shredded cheese, then yogurt, then avocado mash.

Step 6. Finally, add the diced grape tomatoes, green onion, and additional cilantro.

Step 7. Serve with tortilla chips right away or cover and refrigerate until ready to serve.

Step 8. Enjoy!

What Else Can I Use?

  • If you want to make this vegetarian, simply use vegetarian refried beans.
  • To make this dairy-free, omit the cheese and use a plain non-dairy yogurt.
  • No refried beans?  Mash up some black beans or pinto beans instead using the same method as described in the recipe.
  • I like the soft crunch and pop of the fresh tomatoes, but salsa is delicious in its place.  
  • You can leave out the canned chiles and use sliced jalapeno instead.

This Ultimate Healthy 7-Layer Dip is special because:

It’s a healthier twist on a classic summer staple
It’s light and flavorful
It only takes 15 minutes to prepare!

More Summer Must-Haves

Berry Caprese Salad

My Secret Sauce-Stuffed Meatballs

The Best Chunky Guacamole (Gluten Free, Vegetarian)

Raspberry Picnic Pie Bars

If you make my Ultimate Healthy 7-Layer Dip, and I hope you do, please leave me a comment here and rate the recipe. Your feedback means a lot to me! You can also post to Instagram and tag me so I can share your creations!

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5 from 2 votes

The Ultimate Healthy 7-Layer Dip (Gluten-free, Vegetarian optional)

This crowd-pleasing dip will make you the talk of the neighborhood – perfect for any and all summer barbecues and gatherings!
Prep: 15 minutes
Servings: 10

Ingredients 

  • 1 15-ounce can fat free refried beans, Use vegetarian refried beans if you are vegetarian
  • ½ teaspoon ground cumin
  • 1 4-ounce can green chiles
  • Kosher salt
  • Fresh cracked black pepper
  • 2 cups plain yogurt
  • 1 1-ounce packet of low-sodium taco seasoning
  • 2 medium avocados
  • ¼ cup cilantro, chopped
  • Juice from 1 lime

Finishing layers:

  • ½ cup cheddar cheese, shredded
  • 1 ½ cups grape tomatoes, quartered
  • ¼ cup green onion, white and green parts sliced
  • ¼ cup cilantro, chopped

Instructions 

  • In a small saucepan over medium-low heat, warm the refried beans with the cumin, chiles, ¼ teaspoon of salt and ⅛ teaspoon of pepper. Mix together in the pan, and when warm to the touch, remove from the heat and then let cool while you proceed.
  • In a medium bowl, whisk together the yogurt and packet of taco seasoning.
  • In a separate small bowl, mash avocados with the ¼ cup cilantro, lime juice and a pinch of salt and pepper to taste.
  • Spread cooled refried beans all over the bottom of a shallow serving dish or pie plate.
  • Top with the shredded cheese, then yogurt, then avocado mash.
  • Finally, add the diced grape tomatoes, green onion, and additional cilantro.
  • Serve with tortilla chips right away or cover and refrigerate until ready to serve.
  • This dip is best enjoyed the day it is made.

Nutrition

Calories: 123kcal | Carbohydrates: 7g | Protein: 4g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 12mg | Sodium: 73mg | Potassium: 341mg | Fiber: 3g | Sugar: 3g | Vitamin A: 440IU | Vitamin C: 8mg | Calcium: 110mg | Iron: 0.4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Author: Kat Ashmore
Prep Time: 15 minutes
Course: Appetizer, Sides, Snacks
Cuisine: Mexican
Servings: 10
Calories: 123
Keyword: avocado, dip, dips, Mexican
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4 Comments

  1. 5 stars
    Hello, I enjoyed your appearance on The Good Stuff and would love the recipe for and the baked saffron rice with chic peas and roasted cherry tomatoes onions and garlic. I searched the show but couldn’t find the recipe, only the YOUTUBE clip with no measurements. Can you help?

    Thank you,
    Linda

    1. Hi Linda,
      That recipe is available in my cookbook Big Bites!
      Thank you so much for watching!
      Kat.

  2. 5 stars
    This was excellent! Love the combo of fresh and canned ingredients + the moderate amount of cheese + the healthier inclusion of Greek yogurt instead of the sour cream/mayo often found in seven-layer dips. So tasty and filling. Thanks, Kathleen!

    1. I’m so glad you loved this, Catherine! It’s become such a staple for celebrations!
      Enjoy,
      Kat.