7 Layer Dip Recipe Made Healthy

    7 Layer Dip Recipe in a bowl

    With all the ever-changing game seasons, be it football season or baseball season, having a tasty 7 layer dip recipe on hand is a must. Paired with some tortilla chips, this healthy layer dip is going to become a new favorite to snack on during the game season.

    Many layer dip recipes call for store-bought canned ingredients like refried beans or packages of pre-made guacamole and sour cream. These ingredients are delicious but not very health-conscious and often times filled with food additives.

    Instead, we swapped out some of the ingredients in favor of healthier, yet just as yummy ingredients for a leaner dip recipe. To make this 7 layer dip recipe, you’ll need ingredients like Greek yogurt, avocado, and black beans.

    The Greek yogurt is seasoned with spices to make it flavorful, while the avocado is mashed and dressed with lime juice and salt. All the ingredient swaps are healthier than the original 7 layer dip ingredients, yet just as satisfying.

    We recommend pairing this 7 layer dip with a bag of your favorite, whole grain tortilla chips and gluten-free beers for the complete experience!


    Cook time: 0 minutes
    Prep time: 15 minutes
    Idle time:
    Servings: dip



    1. Distribute the black beans in the bottom of a glass baking dish.
    2. In a small bowl, whisk the Greek yogurt with the spices, 1/4 tsp salt, and cayenne. Carefully spread the yogurt out on top of the beans.
    3. Place the avocado flesh in a medium bowl and use a fork to mash the avocados. Add the lime juice and 1/4 tsp of salt. Stir to combine. Carefully spread this over the yogurt layer.
    4. Top the avocado with a layer of crumbled queso fresco, then tomatoes, black olives, green onions and finally the cilantro. Serve with tortilla chips.

    Additional information

    Recipe adapted from thepioneerwoman.com

    Born and raised in Southern California, Beeta has embraced a healthy lifestyle focused on farm-to-table cooking, natural products, and wellness routines. When she's not writing up recipes or discussing the latest natural living trends, Beeta enjoys spending time trying new restaurants, traveling with family and friends, and relaxing at home with her furry companion.