Healthy 7-Layer Bean Dip with Greek Yogurt
In this healthy 7-layer bean dip, Greek yogurt replaces sour cream for a fresh and lightened-up take on this classic no-cook vegetarian dip! Ready in 20 minutes, the dip’s layers of refried beans, Greek yogurt, fresh guacamole, pico de Gallo, cheddar cheese, shredded romaine lettuce (and more!) are easy to assemble. Makes 8 – 10 servings, perfect for feeding a crowd!
What Makes this Layered Bean Dip Healthy?
This easy 7 layer taco dip recipe is super fun to make and serve at parties, potlucks, game days and holidays. What your guests won’t realize? Its nutritious, too! As a Registered Dietitian, I just love sharing delicious and healthy appetizer ideas.
This healthy 7 layer bean dip is layered with refried beans (of course) and Greek yogurt, which are both great sources of protein. I love making recipes with Greek yogurt for that extra protein (more than regular yogurt!), and its rich in important minerals, too.
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 jalapeño for a little kick.
Finally, we layer on cheese and some more vegetables like lettuce and green onion. All in all, this taco dip with refried beans is super nutritious because it’s packed with protein, fibre, healthy fat, and vegetables! Oh, and of course it’s delicious, too.
Want more? You must try Healthy Buffalo Chicken Dip with Greek Yogurt, or this Baked Spinach and Artichoke Dip with Greek Yogurt. And heck, try my Whipped Feta Dip with Greek Yogurt too!
Ingredients in this Healthy Layered 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 the same but adds a nice boost of protein to this vegetarian bean dip.
- 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 of our healthy 7 layer dip, 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 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. They do not need to be cooked – you can serve them right out of the can.
- 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 Refried Bean Dip:
This dip is meant to be served cold with the fresh guacamole, pico de gallo, and veggies on top. Here are some things to serve it with:
- Tortilla chips
- Crackers
- Pita chips
- Vegetables like celery or carrot sticks and cucumber slices
- You could even add it to tacos, like my 25-Minute Shrimp Tacos or taco bowls, like this Black Bean Sweet Potato Taco Bowl!
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 cold.
How Long Does This Dip Last?
If you have leftovers, add it to a smaller airtight container and store in the refrigerator. Stored like this, the 7 layer bean dip will last in the fridge up to 4 days.
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Healthy 7-Layer Bean Dip with Greek Yogurt
Ingredients
For the Refried Beans Layer:
- 1 can refried pinto beans
For the Greek yogurt layer:
- 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.
