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Hello! I’m Anjali. I’m a board certified health coach, wife, mom and food lover from the SF Bay area (now living in Ann Arbor, MI!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

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Guilt-Free, Healthy 7 Layer Bean Dip

healthy 7 layer dip

Can 7 Layer Dip actually be healthy? Absolutely! It’s usually filled with fat, calories, and not much nutrition – but with a few easy swaps you’ll get a dip that’s still FULL of flavor, but healthy enough to be a one dish meal. I was inspired by this recipe from Fannetastic Food, and made a few modifications to Anne’s recipe for dinner a few nights ago. My modified ingredients list is below, and you can find the original here. Thanks Anne for a great recipe! My husband totally loved this dish – and it’s great as a quick & easy weeknight meal, or as an appetizer for parties.

The secret swaps / ingredients that make this dish healthy are:

  • 1 15 oz can of Refried black beans, made with all-natural ingredients with no oil, sugar, etc. added (instead of the processed refried beans usually used)
  • 2 Mashed avocados (instead of avocado “dip”) Season them with 2 Tbsp Lemon Juice, 1/2 tsp salt, 1/2 tsp pepper
  • 8 oz of 0% Fage Greek Yogurt seasoned with Taco Seasoning, or you can also use fat-free sour cream (instead of full fat sour cream or mayo)
  • Fresh veggies! I used 1 bunch of green onions, red bell peppers, 3-4 roma tomatoes, diced (per Anne’s suggestion) – but you can use diced red onions, olives, lettuce, spinach, etc – the sky’s the limit.
  • 1/4 cup low fat Mexican Cheese blend
  • I served the dip with homemade, baked tortilla chips: made using corn tortillas, olive oil spray, and salt – and broiled in the oven at 350 degrees

Directions

  1. Warm up refried beans in a small pot over medium heat. Add in taco seasoning to taste. Once all combined, set aside to cool
  2. Peel, pit, mash avocados in a small bowl – add lemon juice, salt, pepper and stir to combine
  3. Combine yogurt and taco seasoning mix in another bowl
  4. Cut corn tortillas into eighths, spread on a baking sheet that has been sprayed with olive oil cooking spray. Spray the tops of the tortillas with cooking spray, season with salt, and broil at 350 degrees on low until the tortillas are crispy & golden brown.
  5. To assemble:
    • Spread refried beans on a large, shallow serving platter
    • Spread avocado mixture over bean dip
    • Spread yogurt mixture over bean dip
    • Sprinkle with green onions, bell peppers, and tomatoes
    • Cover with grated low fat Mexican cheese
  6. Serve with the homemade corn chips!

Here’s the mashed avocado ready to go…

And the yogurt dip (Note – my husband didn’t like this as much as low fat sour cream, but I LOVED it – so try it out and see what you think)

Aren’t the veggies pretty?

The bean dip, all assembled and ready to eat

Served with my baked corn chips

Doesn’t this just make you want to dig in and devour the dip? And the best part is – you can enjoy it totally guilt-free.


Guilt-Free, Healthy 7 Layer Bean Dip

Total Time: 20 minutes

Yield: 10 servings

Serving Size: 1/10 of the dip

Calories per serving: 133

Fat per serving: 7g

Nutritional Info Per Serving: 133 Calories, 7g Fat (1.1g Saturated), 120.8mg Sodium, 11.5g Carbs, 4.6g Fiber, 1.4g Sugar, 6.3g Protein

Ingredients

  • 1 15 oz can of low sodium refried black beans (there should just be two ingredients on the can - black beans and salt)
  • 2 Mashed avocados (instead of avocado “dip”)
  • Lime Juice (a couple squeezes)
  • Chopped fresh cilantro
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 8 oz of 0% Greek Yogurt
  • Prepared taco seasoning (Trader Joe's has a wonderful all natural blend -- make sure you get a taco seasoning with only spices on the ingredients list - nothing artificial!)
  • 1 bunch of green onions chopped
  • 3-4 roma tomatoes, diced
  • 1 red bell pepper, diced
  • 1/4 cup low fat Mexican Cheese blend
  • Corn tortillas, olive oil cooking spray, dash of salt (for homemade tortilla chips)

Instructions

  1. Warm up refried beans in a small pot over medium heat. Add in taco seasoning to taste (about 1 tsp). Once all combined, set aside to cool.
  2. Peel, pit, mash avocados in a small bowl – add lime juice, cilantro, salt, pepper and stir to combine
  3. Combine yogurt and 1 tsp taco seasoning mix in another bowl
  4. Cut corn tortillas into eighths, spread on a baking sheet that has been sprayed with olive oil cooking spray. Spray the tops of the tortillas with cooking spray, season with salt, and broil at 350 degrees on low until the tortillas are crispy & golden brown.
    To assemble:
  1. Spread refried beans on a large, shallow serving platter
  2. Spread avocado mixture over bean dip
  3. Spread yogurt mixture over bean dip
  4. Sprinkle with green onions, bell peppers, tomatoes
  5. Cover with grated low fat Mexican cheese
  6. Serve with the homemade corn chips!

Notes

Adapted from Fannetastic Food

https://www.pickyeaterblog.com/guilt-free-healthy-7-layer-bean-dip/

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59 responses to “Guilt-Free, Healthy 7 Layer Bean Dip”

    • Thank you so much Britne! You are totally right – there’s no reason that healthy food can’t taste good! 🙂

    • Thanks Visda! This totally is a veggie-packed meal – indulgent but still super healthy. Hope you enjoy it!

    • The recipe is included in this post 🙂 But to summarize:
      – Take regular corn tortillas and cut into eighths
      – Arrange on a baking sheet and spray with olive oil cooking spray, and season with sea salt
      – Broil on low in an oven heated to 350 degrees, until the tortillas are lightly browned and crispy (shouldn’t take more than 5-10 min max)

      Hope that helps! 🙂

  1. I love seven layer bean dip and yours looks amazing! I like to cook and eat as natural as possible so I really liked how you made your tortilla chips. Can’t wait to try to make my own!

  2. Looks very yummy! I would probably get lazy and use “Wholly Guacamole” instead of mashing my own avocados. From what I can tell the ingredients in Wholly Guacamole are very basic and believe it or not, Sam’s Club sells it cheaply in packs of 3 and it freezes really well!

    • I’ve never had “Wholly Guacamole” but I’ve heard it’s really good! I’ve never tried freezing guac before, but that’s a great tip! I’ll definitely have to try that the next time I have guac left over (right now my solution is to just finish it off with the hubby!) 🙂

  3. I tried this tonight for our Super Bowl party! It was a hit! It was the only thing I didn’t have leftovers of. Thank you so much!

    • Yaaay!! I’m SO happy to hear that! It really is delicious isn’t it? 🙂 Hope you had a great time watching the Super Bowl tonight!

    • Thank you so much! And yes – this makes a GREAT meal – just pair it with some corn tortillas or baked tortilla chips and you are good to go!

  4. just made this for co-workers – added 2 diced chipotle peppers in adobe sauce and a pack of Splenda to the refried bean layer – tasted amazing! who needs tortillas – just give me a spoon!

    • These are such interesting additions Erin!! I can’t wait to try them the next time I make this recipe 🙂 And I’m totally with you – this dip is so delicious, healthy and filling, you really don’t need anything else!

  5. Hey Anjali I love this recipe! I had bean dip recently that a friend had made and brought to a party that i just ended up power housing. Im hooked on bean dip! Tonight i was on a quest to make some for myself so I found your recipe. I like to be aware of what I eat too as an athlete I have to maintain peak performance and manage weight. I did everything as you instructed exactly but I added a pound of lean ground beef and mixed it in the beans. I felt like this meal was not completely well balanced and was missing that extra complete protein. Adding the beef made the protein carb fat ratio closer to 40/40/20 which is ideal for me! anyway, thanks alot!

    • Hi Timothy! That’s so great – thanks for letting me know! Adding in the lean beef is a good substitution for a non-veggie version of the dish, and it turns this into more of a main entree than a side dish. So glad you liked it!

  6. After the dip is prepared, should it be heated/warmed in the oven for a little while? It seems like it would be kind of gross cold….especially with the seasoned yogurt…

    • Hi Jenna! Actually no, I wouldn’t recommend heating this in the oven. The seasoned yogurt will actually taste pretty strange after being heated up – it’s the best for the yogurt to remain cold, similar to sour cream (you wouldn’t heat up sour cream because that would taste pretty gross too 🙂 ). Since the beans are already hot/cooked before you put them as one of the layers, that keeps the dish warm enough so that it’s the perfect temperature when you eat it. If you’d like, you can heat up the beans/cheese in the oven before putting on the other toppings, but I wouldn’t recommend heating up the guac, yogurt, veggies, etc. Hope that helps! If you try it, let me know how you like it!

  7. I just made this for the Seattle playoff game tonight and it was gone by halftime! They loved it! I did admit to making some healthy adjustments so my friends ate even more of it, especially the ladies. No leftovers, and the dish was dipped clean! By the way, I prefer black beans anyways. Thanks! Gin

    • Awww thanks so much Michael! And thanks so much for your kind words about my blog! Will head over to your site now to check it out – thanks for sharing!

  8. I must be doing something right. I’ve been making it this way for years.

    One more variation: substitute a can of black beans, cooked and mashed with garlic and cumin to taste.

    • That’s awesome Bert! Oh and I love the idea of using whole black beans mashed (essentially making your own “refried” beans!)

  9. I’ve made this guilt-free recipe more than 5 times. It’s my go-to side whenever I am cooking any Mexican dish. It is SO delicious and SIMPLE. My family cannot get enough of it and I usually double or even triple the recipe to make sure everyone gets enough. Thank you so much for this mouth-watering dip!!!

    • Woohoo! That is so wonderful to hear Sierra! I’m so glad this recipe has been working out for you – it’s one of my favorites too!

  10. Ok, I’m feeling dumb. How is this 7-layer dip? I just count 6 unless you count the chips, too. Or are you counting the cilantro as a layer (even though it’s mixed in the avocado)? What am I missing?
    1. beans
    2. avocado
    3. sour cream or yogurt
    4. onions
    5. tomatoes
    6. cheese.

    • So sorry for the confusion! I actually counted one more veggie as a layer which I just realized I left out of the post. I added chopped red bell peppers as well (so it’s: beans, avocado, yogurt, onions, tomatoes, bell pepper, cheese). I’ll update the post now so it’s more clear!

    • Hi Margaret! Yes absolutely! I love the Trader Joe’s and the Whole Foods store brands – they are both great options 🙂 I hope you love this recipe when you try it, it’s one of my favorites!

  11. Hi Anjali, i visit you blog often. we are all big foodies in our house..very picky picky eaters and so the struggle to make and eat healthy food that also tastes good is always there. your blog is very unique and caters wonderfully to my Indian/ vegetarian/mexican and italian food loving family. Thank you!

    • Aw thank you so much Ams!! I’m so happy that my blog has made healthy eating easier for you and your family!

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