This healthy 7 Layer Taco Dip is a lightened up version of the original that swaps the refried beans for mashed pinto beans and the sour cream for Greek yogurt. With layers of guacamole, salsa, cheese, and toppings, it’s always going to be the first snack to disappear at a party!
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Crave-worthy 7 layer taco dip with a healthier spin!
7 layer taco dip is one of those special, trustworthy recipes that, no matter where you bring them, guarantee youโll return home with an empty dish and recipe requests (this Creamy Vegan Queso Dip is another safe choice).
Filled with the best-loved Mexican ingredients like salsa, guacamole, beans, and cheese, itโs a crowd-pleaser that’s impossibly delicious. But my version is healthier than the classic!
- I dropped the canned refried beans (which can have excess fat and preservatives) in favor of mashing regular canned pinto beans with the salsa and spices, which makes the taco dip healthier and better tasting too.
- Instead of sour cream, I used protein-packed Greek yogurt. The first time I made this, no one at the party guessed, and I returned home with a spotless dish. (This Greek Layer Dip also utilizes this stealthy healthy ingredient.)
- I also swap the packet of taco seasoning for a homemade blend of chili powder, cumin, and cayenne, which perfectly seasons the creamy bean layer.
5 Star Review
“I made this dip today. Realย ingredients and satisfying layers! The bean layer was especially splendid.”
— Amy —
Key Ingredients
Youโll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
- Guacamole + Salsa. The keep the dip quick and easy, I relied on two store-bought standbys, prepared guacamole and salsa. You can of course use my Best Homemade Guacamole recipe and homemade salsa too if you prefer.
- Pinto Beans. Canned makes it easy, or use my Crock Pot Pinto Beans.
- Greek Yogurt. Be sure to buy plain yogurt!
- Mexican Cheese. A simple bag of shredded Mexican cheese keeps this dip easy peasyโno need to pull out your box grater for this one.
- Tomatoes. Halved cherry tomatoes are easy to prep and retain their appearance well once this dip is served.
- Green Onions. Add a little zip and a bright finish of green color.
- Black Olives. A quintessential topping for classic 7 layer taco dip. If you have olive haters in your household you may omit or swap for a different favorite taco topping. (Try sprinkling fresh corn on top as in this Skinny Mexican Corn Dip.)
- Spice Blend. Pantry staples add Tex-Mex vibes.
TIP!
Bring on the big, sturdy tortilla chips. Youโre going to want to dig deep through every one of these tasty layers so leave the thin wimpy chips in your pantry for this one. (This Skinny Chicken Enchilada Dip is another dip that requires a hefty chip.)
How to Make Healthy 7 Layer Taco Dip
- Mash the beans together with the salsa, chili powder, cumin, garlic powder, salt, and cayenne until smooth.
- Spread evenly intoย a large serving dish.
- Layer the guacamole evenly over the beans, then the Greek yogurt.ย
- Top with the cheese, then the tomatoes, green onions, and olives.
- Serveย with tortilla chips. ENJOY!
More Serving Suggestions
In addition to tortilla chips, you can serve this 7 layer taco dip with:
- Baby sweet peppersโjust cut them in half and scoop out the seeds
- Bell peppers
- Jicama sticks
- Naan or pita bread
7 Layer Taco Dip
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Ingredients
Bean Layer:
- 2 cans low-sodium pinto beans rinsed and drained
- ยฝ cup prepared salsa
- 1 tablespoon chili powder plus 1 teaspoon
- 2 teaspoons ground cumin
- 2 teaspoons garlic powder
- ยฝ teaspoon kosher salt
- ยผ teaspoon cayenne pepper optional to add a little heat
Remaining Layers:
- 2 cups prepared guacamole
- 2 cupsย plain non-fat Greek yogurt
- 1 ยฝ cups shredded Mexican-style cheese
- 1 pint cherry tomatoes or grape tomatoes, halved
- ยฝ cup drained sliced blackย olives
- โ cup finely slicedย green onions
- Tortilla chips for serving
Instructions
- Prepare the bean layer in a medium bowl by mashing the beans together with the salsa, chili powder, cumin, garlic powder, salt, and cayenne. Spread evenly intoย the bottom of a 9×13-inch or similarly sized serving dish.
- Layer the guacamole evenly over the beans, then the Greek yogurt.ย
- Top with the cheese, then the tomatoes, green onions, and olives. Serveย with tortilla chips.
Notes
- TO STORE: 7 layer taco dip is best enjoyed the day it is made since the guacamole will begin to oxidize after a few hours. However, leftovers may be saved for up to 24 hours in the fridge, just note that the guacamole will turn brown by the next day.
- TO MAKE AHEAD: Dip can be made up to 6 hours in advance. Cover tightly with plastic and refrigerate until ready to serve.
I made this dip today. Realย ingredients and satisfying layers! The bean layer was especially splendid.
I’m so happy to hear that Amy! Thanks so much for taking time to leave this comment. Enjoy the game!
Best taco dip recipe ever.
Hi Amy! So glad you enjoyed the dip! Thank you for this kind review!
My kids were hesitant when they saw all the layers, but once they tried it with chips, they loved it. The tomatoes and green onions give it a fresh crunch. Iโll make this again for sure. Thank you!
Love that! Thank you Vanessa!
We had this for a casual weekend hangout with chips and drinks, and it disappeared fast. I liked how each scoop got a bit of every layer. Iโll definitely keep this one bookmarked for parties. Thank you!
So glad to hear, Bethany! Thank you!