Healthy 7 Layer Bean Dip (Vegetarian)
This is the best 7 Layer Healthy Bean Dip ever made with beans, greek yogurt, fresh guacamole, quick Pico De Gallo, cheese, lettuce, and green onions. This dip recipe is fresh, protein-packed, and totally delicious. It’s sure to be a crowd-pleaser for potlucks, holidays, and any other gatherings you have.
What Makes this Dip Healthy?
While this recipe is super fun to make and serve at parties, potlucks, game days and holidays, what your guests won’t realize is that it’s actually really nutritious!
This healthy bean dip is layered with refried beans (of course) and Greek yogurt which are both great sources of protein. The next layer is an easy homemade guacamole, which offers lots of fibre and healthy fat thanks to trusty avocados. After this is a quick and fresh homemade Pico De Gallo which is packed with veggies like tomatoes, onion, cilantro and a little jalapeño. Finally, we layer on cheese and some more vegetables like lettuce and green onion.
All in all, this dip is super nutritious because it’s packed with protein, fibre, healthy fat, and vegetables! Oh, and of course it’s delicious, too.
Ingredients in this 7 Layer Healthy Bean Dip:
- Refried bean layer: I love refried beans. They’re a great way to add protein and fibre to a variety of dishes, including this dip! I used refried pinto beans in this recipe, but you can also use refried black beans.
- Greek yogurt layer: I almost always use Greek yogurt in place of sour cream in savoury dishes. It tastes virtually the same but adds a nice boost of protein!
- Guacamole layer: A simple, yet super fresh and nutritious guacamole made with avocados, lime juice, garlic, salt and pepper. Feel free to use store-bought guac or simple diced avocado if you prefer.
- Pico De Gallo layer: I love making a simple, quick pico at home using Roma tomatoes, white onion, jalapeño, cilantro and lime juice. You can always replace this with store-bought pico or salsa if this is easier.
- Toppings: For the final layers, we’ll add shredded lettuce, grated cheese, and finely diced green onion. You can totally get creative and add anything else you think would be delicious like black olives, red onion, cilantro, or sliced jalapeños as well.
How to Make a Healthy 7 Layer Dip:
Not only is this 7 Layer Healthy Bean Dip delicious and great for gatherings, it’s quite easy to make!
- Spread refried beans all over the bottom of an 8×8 pan.
- Add the greek yogurt and spread evenly on top of the refried beans.
- In a separate medium bowl, mash avocados together with minced garlic, lime juice, salt and pepper until the mixture is in between smooth and chunky. Spread evenly on top of greek yogurt.
- In another medium bowl, stir together diced tomatoes, onion, jalapeno, chopped cilantro, lime juice and salt. Spread on top of guacamole layer.
- Finally, add remaining layers in the following order: shredded lettuce, grated cheese, and green onions.
- Cover and refrigerate until ready to serve. Recipe can be made 24 hours in advance, but it is best made the day of. Serve with tortilla chips, crackers, pita chips, carrot sticks, celery sticks or cucumber slices. Serves 8-10.
What to Serve with this Layered Healthy Bean Dip:
- Tortilla chips
- Crackers
- Pita chips
- Vegetables like celery or carrot sticks and cucumber slices
- You could even add it to tacos or taco bowls!
Make it Ahead of Time:
For ultimate freshness, I recommend making this healthy 7 layer dip the day of. However, you can make it 24 hours ahead of time. Just cover and store it in the fridge until ready to serve.
How to Store This Healthy Taco Dip:
If you have leftovers, add it to a smaller airtight container and store in the refrigerator. This healthy bean dip will keep in the fridge up to 3-4 days.
More Healthy Appetizers to Try:
- Vegetarian Loaded Potato Nachos
- Whipped Feta Dip with Roasted Tomatoes
- Healthy Kale and Artichoke Dip
- Easy Cilantro Edamame Hummus
7 Layer Healthy Bean Dip
Ingredients
- 1 can refried pinto beans
- 1 1/2 cups plain Greek yogurt, (Greek yogurt *not regular yogurt)
For the Guacamole Layer:
- 3 medium avocados
- 2 cloves garlic, minced
- 1 tbsp lime juice
- 1/4 tsp salt
- 1/4 tsp pepper
For the Pico Layer:
- 1 cup diced roma tomatoes, (approx 2 small tomatoes)
- 1/2 cup diced white onion
- 1/4 cup chopped cilantro
- 1/2 small jalapeno pepper, seeded and diced
- 2 tbsp lime juice
- 1/4 tsp salt
Remaining Layers:
- 1 cup shredded romaine lettuce
- 1 cup grated cheese
- 2 tbsp finely diced green onion
Instructions
- Spread refried beans all over the bottom of an 8×8 pan.
- Add the greek yogurt and spread evenly on top of the refried beans.
- In a separate medium bowl, mash avocados together with minced garlic, lime juice, salt and pepper until the mixture is in between smooth and chunky. Spread evenly on top of greek yogurt.
- In another medium bowl, stir together diced tomatoes, onion, jalapeno, chopped cilantro, lime juice and salt. Spread on top of guacamole layer.
- Finally, add remaining layers in the following order: shredded lettuce, grated cheese, and green onions.
- Cover and refrigerate until ready to serve. Recipe can be made 24 hours in advance, but it is best made the day of. Serve with tortilla chips, crackers, pita chips, carrot sticks, celery sticks or cucumber slices. Serves 8-10.
Notes
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