This 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!
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 a 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!
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
7-Layer Dip
Equipment
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
Nutrition
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.
Laura @MotherWouldKnow says
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.
Alana@Sweets Occasions says
Looks so yummy!
Marjorie @APinchOfHealthy says
YUM! This looks so good. I look forward to sharing this in my Super Bowl recipes link up.
Carol says
Thanks so much, Marjorie! My husband took the dip (glass bowl and all) to his office yesterday and it was a hit!
Elena says
Looks fantastic! Can't wait to try it out!