Healthier Seven-Layer Dip
Healthier Seven-Layer Dip

Seven-layer dip was a regular feature of watching Saturday college football games with my dad when I was a kid. It’s one of his favorite snacks, and my sweet mom would make it for us, served with restaurant-style tortilla chips. Dad doesn’t like sour cream (or yogurt, or mayonnaise…weird, I know), so her version had a layer of diced onion, and black olives instead of peppers. It also had a lot more cheese on top.

We asked our nutrition team to create this lighter version of seven-layer dip. This healthier version is heavy on fresh veggies, and uses nonfat refried beans and low-fat yogurt instead of sour cream. As a lifelong connoisseur of seven-layer dip, I can attest to its tastiness. The next time I make it I’ll buy spicier beans and add chopped jalapeño, because that’s how I roll.

Healthier Seven-Layer Dip
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Healthier Seven-Layer Dip

This delicious seven-layer dip features a slew of healthier ingredients like ripe avocado, fresh lime juice, diced tomatoes, and non-fat refried beans.

Course Snack
Cuisine Mexican
Keyword seven-layer dip
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 10 servings
Calories 136 kcal
Author Kirsten Morningstar


  • 2 medium ripe avocado
  • 2 Tbsp. fresh lime juice
  • 1 dash sea salt or Himalayan salt
  • 1 dash ground black pepper
  • 8 oz. reduced-fat (2%) plain Greek yogurt
  • 2 tsp. Taco Seasoning Blend no salt added
  • 1 (15-oz) can nonfat refried black beans warm
  • 4 medium tomatoes chopped
  • 1 yellow bell pepper chopped
  • 1 bunch green onions ends trimmed, sliced thin
  • 2 Tbsp. shredded cheddar cheese or pepper jack cheese (½ oz)


  1. Mash avocados in a medium bowl.
  2. Add lime juice, salt, and pepper; mix well. Set aside.
  3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
  4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
  5. Serve with baked tortilla chips.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Healthier Seven-Layer Dip
Amount Per Serving (1 Serving)
Calories 136 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Cholesterol 2mg 1%
Sodium 112mg 5%
Total Carbohydrates 13g 4%
Dietary Fiber 6g 24%
Sugars 3g
Protein 6g 12%
* Percent Daily Values are based on a 2000 calorie diet.

Photos by Kirsten Morningstar.