Healthier 7-Layer Dip

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 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

Healthier 7-Layer Dip

5 from 1 vote

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.

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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

  

1x2x3x

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.

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