Healthy Seven Layer Dip | Vegetarian

An easy, healthy seven layer dip recipe packed with flavor and nutrition, perfect for any gathering!

Summer’s winding down (ok let’s be real it’s no less than 1038 degrees outside in Texas) but family and friend gatherings are still in full swing before school starts up! Sometimes I get in a little bit of a side dish rut when it comes to entertaining, but I had the thought a couple weeks ago to pull together a healthy seven layer dip!

Disclosures: This blog post was sponsored by Tomato Wellness. Thanks for supporting this blog!

If I’m totally honest, what usually deters me from a seven layer dip is that they seem dripping in excessive calories (I’d much rather use my extras on cookies, lezzzbereal). But, a few swaps and we’ve got a nutrient-rich side that goes a LONG way in sharing!

Healthy Seven Layer Dip

I’m a big advocate for recipe modification! It’s an easy way to start with good bones of a recipe and then add more nutritional value into the foods you already know and love.

How I lightened up this seven layer dip:

• Used fat-free refried beans – most refried beans are made using lard. You can also use whole beans if you prefer! I would just drain and rinse them first.
• Used Greek yogurt + spices instead of sour cream – you could also do a light sour cream! This Greek yogurt combo has more nutritional value.
• Used freshly mashed avocado for healthy fats. Avocados have nearly 20 vitamins and minerals and heart healthy mono-unsaturated fats.
• Used canned diced tomatoes with green chilis for great flavor. Canned diced tomatoes are easy to keep on hand, no chopping involved and are a better source of lycopene and B vitamins than fresh tomatoes.
• Went sharp and lighter on the cheese. I used a sharp cheddar cheese which packs more flavor than a medium cheddar cheese. This allowed me to use less cheese to lighten the calories and sodium slightly while maintaining great flavor.
• Went light on the olives. Okay full disclosure, if you watch my IG stories you know I actually hate olives. But my husband told me it was a cardinal sin (y tho?) to not have them on seven layer dip so they’re there. Don’t worry I moved them off my own bites. You do you.

With these healthy hacks, this dip packs in a solid 6 g of fiber per serving!

Why Canned Tomatoes?

I use canned tomatoes in a lot of my recipes. Aside from being a fantastic pantry staple that adds a flavorful punch to virtually any dish, canned tomatoes are fresh year-round. How’s that? I visited a tomato farm last year and then went to their cannery (full details here). I was shocked to learn that tomatoes are canned within 5 to 6 hours of being picked. A far cry from fresh tomatoes in the grocery store that have usually been picked green a few weeks early before making their way to your produce bag. Canned tomatoes are picked at peak ripeness, flavor and nutrition.

What to Serve with this Healthier Seven Layer Dip

I’ve served this healthy dip here with tortilla chips, but this dish would be great for dunking baby carrots, bell pepper (I prefer red, yellow or orange!), celery or cucumber! Helllooooo more veggies!

Healthy Seven Layer Dip Recipe

As always, I hope you love this healthier seven layer dip recipe!

Healthy Seven Layer Dip

Print Recipe Pin Recipe

Prep Time 20 mins

Total Time 20 mins

Course Side Dish

Cuisine Mexican

Servings 12 servings

Calories 189 kcal

Ingredients

  

1x2x3x

• 1 16-oz can fat-free refried beans, drained (look for a simple ingredient label - I used HEB; can use whole beans if preferred)
• 1 c fat-free, plain Greek yogurt
• 1/4 tsp paprika
• 1/2 tsp cumin
• 1/8 tsp cayenne pepper
• 2 large, ripe avocados
• 1 juice of 1 whole lime
• 2 14 oz cans diced tomatoes with green chilies, drained well
• 1 c shredded sharp cheddar cheese (I prefer to shred myself, better flavor usually)
• 4 stalks green onion
• 2 Tbsp chopped cilantro
• sliced olives to taste
• salt to taste

Instructions

 

• Use a fork or spoon to place refried beans on bottom of the pan. (Note: they look a little funny first coming out of the can. Drain, then mash them briefly and they'll be fluffy.)
• In a separate bowl, mix the Greek yogurt with paprika, cumin and cayenne pepper. Add salt to taste. Layer on top of the refried beans.
• In a separate bowl, mash avocados. Add lime (if your lime is super juicy you might just need 1/2 lime to avoid it getting too liquidy) and salt to taste. Layer on top of Greek yogurt mixture.
• Add diced tomatoes with green chilies. You can use a slotted spoon or strainer to limit additional liquid (tomatoes have a high water content!).
• Top with cheese. Add cilantro and green onion. Top with olives to taste. Enjoy!

Nutrition

Calories: 189kcalCarbohydrates: 13gProtein: 10gFat: 11gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 18mgSodium: 459mgPotassium: 321mgFiber: 6gSugar: 1g

Tried this recipe?Let us know how it was!

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