• Skip to main content
  • Skip to primary sidebar

From A Chef's Kitchen logo

  • Home
  • About
    • Privacy Policy and Terms of Use
    • Accessibility Statement
    • Disclosure
    • Use of Content and Photography
  • Recipes
    • Appetizers and Snacks
    • Breads and Muffins
    • Breakfast and Brunch
    • Desserts
    • Pickles and Relishes
    • Main Course / Entrees
      • Beef
      • Chicken and Turkey
      • Fish and Seafood
      • Lamb
      • Main Course – Dinner Salads
      • Pork
    • Pizza and Pasta
    • Quiches and Tarts
    • Sandwiches
    • Sauces Dressings and Marinades
    • Side Dishes
      • Beans, Rice & Grains
      • Potatoes
      • Salads
      • Vegetables
    • Soups and Stews
    • Vegetarian / Vegan Entrees
    • Recipe Collections
      • Date Night Dinners
      • Grilling Favorites
      • Holiday Ideas
      • Ideas For Entertaining
      • Light and Healthy
      • Make Ahead and Meal Prep
      • One Pan / One Pot
      • Round-Ups
      • Slow Cooker Season Favorites
      • Weeknight Dinner Solutions
  • Work With Me
  • Subscribe
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • Recipe Index
  • About
  • Work With Me
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter
  • ×

    YOU ARE HERE: Home » Recipes » Appetizers and Snacks

    By Carol · Published: Jan 25, 2015 · Modified: Jul 14, 2021 · This post may contain affiliate links. Please read my disclosure.

    Healthier 7-Layer Dip

    Jump to Recipe
    5 from 1 vote
    50 minutes

    Healthier 7-Layer Dip is a party and game day classic!  I’ve made it fresher, lighter and healthier by making a few simple adjustments!

    Photo of Healthier 7-Layer Dip in tall glass bowl with blue corn chips and beer in the background.

    I probably shouldn’t admit this while posting a recipe for 7-Layer Dip, but I’ve never been a big fan of them.  Most call for convenience products like canned refried beans, packaged taco seasoning and prepared guacamole.

    As you already know, convenience products are often loaded with salt, additives and they just taste processed.

    Healthier 7-Layer Dip has lots of fresher and lighter ingredients!  You’re going to love serving it at your game day gathering–or any gathering.

    How to make Healthier 7-Layer Dip:

    • Layer #1 – Start by making your own refried beans for the first layer.  Although I do start with canned red kidney beans, I prefer to use reduced-sodium beans.  Drain and rinse them well.  The benefit of using low-sodium products is you’re able to adjust the salt level yourself.  Heat a small amount of olive oil, add the beans and briefly saute.  I then add salsa, ground cumin, garlic and salt and black pepper to taste.  Heating the beans makes them easier to mash; a potato masher is all you need.
    • My Chipotle Black Bean Dip would also be great for the first layer.
    • Layer #2 – Combine light sour cream or yogurt, minced scallion and chopped fresh jalapeno pepper.
    • Layer #3 – The third layer which consists of avocado, lemon juice, a scallion, cilantro, hot sauce and salt and black pepper goes into a food processor to blend.  I like to leave it a bit chunky for extra texture.
    • Remaining Layers:
      • Reduced-fat cheese
      • Fresh lettuce
      • Tomatoes
      • Sliced black olives

    Serve with baked tortilla chips or whole-grain tortilla chips for a better-for-you party favorite!

    Photo of Healthier 7-Layer Dip glass serving bowl on colorful placemat with chips scattered around the bowl and beer in the background.

    More great, easy appetizer recipes:

    • Deviled Crab-Stuffed Artichoke Bottoms
    • Shrimp Cocktail Louis
    • Lemon Parmesan Stuffed Artichoke Bottoms
    • Creamy Shrimp Salsa Dip
    • Crab Mango and Avocado Salad with Chile-Lime Dressing in Endive
    • Chicken, Spinach and Artichoke Puff Pastry Parcels
    • Goat Cheese Stuffed Artichoke Bottoms
    • Spinach Artichoke Squares

    Healthier 7-Layer Dip

    5 from 1 vote
    By: Carol | From A Chef's Kitchen
    Healthier 7-Layer Dip has lots of fresher and lighter ingredients!  You're going to love serving it at your game day gathering--or any gathering.
    PRINT RECIPE PIN RECIPE
    Prep Time 45 mins
    Cook Time 5 mins
    Total Time 50 mins
    Course Appetizers and Snacks
    Cuisine Southwestern / Mexican
    Servings 8
    Calories 230 kcal

    Equipment

    • Nonstick Skillet
    • Potato Masher
    • Wusthof Chef Knife
    • Cutting Board
    • Glass Mixing Bowls
    • 13 x 9 Glass Baking Dish

    Ingredients
      

    First Layer

    • 1 tablespoon olive oil
    • 2 cans (15-ounce) red kidney beans - drained and rinsed
    • ½ cup salsa
    • 2 teaspoons ground cumin
    • 2 cloves garlic - minced
    • Salt and freshly ground black pepper - to taste

    Second Layer

    • 1 ½ cups light sour cream - or low-fat yogurt
    • 3 scallions - minced
    • 1 jalapeno pepper - minced

    Third Layer

    • 2 avocados - pitted
    • 1 tablespoon lemon juice
    • 1 scallion - minced
    • 2 tablespoons chopped cilantro
    • hot sauce - to taste
    • Salt and freshly ground black pepper - to taste

    Fourth Layer

    • 1 ½ cups shredded 2% Mexican blend cheese

    Fifth Layer

    • 2 to 3 cups shredded Romaine lettuce

    Sixth Layer

    • 2 plum tomatoes - chopped

    Seventh Layer

    • 1 can (4-ounce) sliced black olives - drained

    Instructions
     

    First Layer

    • Heat olive oil over medium-high heat in a skillet or saute pan. Add the beans and saute 2 to 3 minutes. Add the salsa, cumin, garlic and salt and black pepper. Remove from heat. Using a potato masher, mash the beans. Let cool then place in the bottom of a large glass bowl.

    Second Layer

    • Combine sour cream or yogurt, scallion and jalapeno in a bowl and mix well. Carefully layer over the bean layer.

    Third Layer

    • Combine avocado, lemon juice, scallion, cilantro and salt and black pepper in a food processor or blender. Pulse to combine, leaving a bit chunky. Carefully spread over the sour cream layer.

    Fourth Layer

    • Add the cheese.

    Fifth Layer

    • Top with shredded lettuce.

    Sixth Layer

    • Top with chopped tomato.

    Seventh Layer

    • Top with sliced black olives.

    Notes

    MAKE AHEAD:  Can be assembled up to the shredded lettuce layer 1 day ahead of time.  Cover and refrigerate.  When ready to serve, add the lettuce, tomato and black olives.

    Nutrition

    Serving: 1 | Calories: 230kcal | Carbohydrates: 11g | Protein: 9g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 28mg | Sodium: 317mg | Potassium: 503mg | Fiber: 4g | Sugar: 2g | Vitamin A: 1661IU | Vitamin C: 13mg | Calcium: 329mg | Iron: 1mg

    These are estimated values generated from a nutritional database using unbranded products. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.

    Did you make this recipe? Please leave a comment, star rating or post your photo on Instagram and tag @fromachefskitchen.
    « Chicken Marrakesh with Jeweled Couscous
    Pomegranate and Orange Glazed Salmon with Stir-Fried Vegetables »
    955 shares
    • Share158
    • Tweet
    • Yummly
    • Email

    Reader Interactions

    Comments

    1. Laura @MotherWouldKnow says

      January 27, 2015 at 5:45 pm

      I don’t own a potato masher but reading this recipe makes me want to run out to a yard sale and get one. I’m intrigued by the idea of making my own refried beans – so much healthier than the canned version. The dip looks fabulous – I can’t wait to try it.

      Reply
    2. Alana@Sweets Occasions says

      January 27, 2015 at 4:38 pm

      Looks so yummy!

      Reply
    3. Marjorie @APinchOfHealthy says

      January 27, 2015 at 3:23 pm

      YUM! This looks so good. I look forward to sharing this in my Super Bowl recipes link up.

      Reply
      • Carol says

        January 27, 2015 at 3:33 pm

        Thanks so much, Marjorie! My husband took the dip (glass bowl and all) to his office yesterday and it was a hit!

        Reply
    4. Elena says

      January 27, 2015 at 12:58 pm

      Looks fantastic! Can’t wait to try it out!

      Reply

    Leave a Comment, Rating or Question Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Welcome and glad you’re here!

    Follow Me

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • Twitter

    AS SEEN ON

    Top 10 Reader Favorites

    Classic French Ratatouille in white Dutch oven garnished with fresh basil.

    Traditional Ratatouille Recipe

    Photo of Roasted Beet Salad with Walnuts Goat Cheese and Honey Balsamic Dressing on white oval platter with serving utensils.

    Roasted Beet Salad with Walnuts Goat Cheese and Honey Balsamic Dressing

    Kicked Up Canned Baked Beans - Overhead shot after spoon is inserted into the baked beans

    Kicked-Up Canned Baked Beans

    Garlic Herb Muffin Pan Potato Galettes - Straight-on hero shot on white background garnished with fresh thyme

    Garlic Herb Muffin Pan Potato Galettes

    Vegan Thai Green Sweet Potato Curry - Overhead hero shot of curry in white cooking vessel garnished with cilantro and lime wedges on pale blue background

    Vegan Thai Green Sweet Potato Curry

    Italian Pot Roast (Straccato) and Oven-Baked Gorgonzola Polenta - Overhead hero shot

    Italian Pot Roast (Stracotto) and Oven-Baked Gorgonzola Polenta

    Beef Braciole on gray-rimmed platter ready to serve with serving fork

    Beef Braciole Recipe (Braciola)

    Spicy Asian Pork Cabbage Rolls overhead shot of entire pan

    Spicy Asian Pork Cabbage Rolls

    Korean Braised Beef Short Ribs

    Korean Braised Beef Short Ribs Recipe

    Curry Braised Chicken Thighs hero shot in pan garnished with cilantro on dark wood surface with yellow striped towel

    Curry Braised Chicken Thighs

    Grilling Favorites!

    Mahi-Mahi with Cilantro - Ginger Pesto with jasmine rice on white plate garnished with lime wedge and cilantro.

    Grilled Mahi-Mahi with Cilantro – Ginger Pesto

    Grilled Marinated Skirt Steak with Peperonata - Overhead hero shot of dish on white oval platter with meat fork

    Grilled Marinated Skirt Steak with Peperonata

    Grilled Citrus Chicken with Spicy Basil Chimichurri

    Grilled Vegetable Kabobs with Charmoula - Overhead shot of finished meal on white background garnished with fresh parsley and lemon wedges

    Grilled Vegetable Kabobs with Charmoula

    Indian-Style Beef Kabobs with Cilantro-Coconut Sauce - Hero shot of kabobs on gray-rimmed platter with sauce in the background

    Indian-Style Beef Kabobs with Cilantro – Coconut Sauce

    Chicken Zucchini Feta Burgers with Jalapeño Tzatziki - Close-up hero shot

    Grilled Chicken Burgers with Jalapeño Tzatziki

    Southwestern Spice Grilled Pork Chops with Plum Jalapeño Salsa - Overhead hero shot of pork chops with salsa, chips and tea on white wooden background

    Southwestern Spiced Grilled Pork Chops with Plum Jalapeno Salsa

    Grilled Burgers with Smoked Gouda and Bacon Tomato Jam

    Grilled Burgers with Bacon Tomato Jam and Smoked Gouda

    Grilled Peaches with Vanilla Ice Cream and Honey Balsamic Drizzle - Some with ice cream, some drizzled with balsamic honey drizzle

    Grilled Peaches with Vanilla Ice Cream and Honey Balsamic Drizzle

    Cuban Style Mojo Marinated Pork Tenderloin with Black Beans - Overhead shot on blue background

    Cuban-Style Mojo Marinated Pork Tenderloin with Black Beans

    Summer is Salad Season!

    Cool and Creamy Potato Salad - Straight-on close-up shot of salad in white bowl

    Cool and Creamy Potato Salad

    Southwestern Orzo Pasta Salad with Cilantro Lime Dressing

    Greek Vegetable Salad with Marinated Feta Cheese - Close-up shot of salad in wood bowl

    Greek Vegetable Salad with Marinated Feta Cheese

    Lemony Broccoli, Barley and Bean Salad - Overhead shot of salad in white bowl garnished with parsley

    Lemony Broccoli Barley and White Bean Salad

    Quinoa Tabbouleh with Grilled Vegetables

    Quinoa Tabbouleh with Grilled Vegetables

    Tabouli with Fresh Jalapeno

    Tabouli (Tabbouleh) with Fresh Jalapeno

    Potato Green Bean Salad with Olives and Feta Cheese

    Potato Green Bean Salad with Olives and Feta Cheese

    Autumn Panzanella Salad - Overhead hero shot of salad in wood bowl on dark blue background

    Autumn Panzanella

    Greek Farro Salad - Overhead hero shot of salad on round platter garnished with parsley

    Mediterranean Farro Salad

    Stacked Tomato Salad with Tapenade and Basil Pesto Dressing - Close-up hero shot on white platter

    Stacked Tomato Salad with Black Olive Tapenade and Basil Pesto Dressing

    Footer

    About

    • Privacy Policy
    • Disclosure
    • Terms of Use
    • Accessibility Statement

    Newsletter

    • Sign Up for emails and updates!!

    Contact

    • Contact
    • Facebook
    • Pinterest
    • Instagram

    Copyright © 2021 From A Chef's Kitchen and A Thought For Food

    • 158Facebook
    • Twitter
    • Pinterest
    • Yummly
    • Email
    955 shares