The older I become, the less love resembles red roses and white doves and the more it resembles (and this is going to be specific) space heaters and 7 Layer Taco Dip.

Classic 7 Layer Taco Dip with beans, guacamole, and tomatoes being dipped into with a tortilla chip

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It is unbearably cold here (For those new to this space, I’m based in Milwaukee, WI). When I woke up this morning, the actual air temperature, without wind chill, was -7. With wind chill factored in, it was -31.

Now, I’m the sort of person who is freezing in anything below 69 degrees, so when Ben’s disappeared one Sunday morning for an hour to “run errands” and came home with a space heater it felt like I was falling in love with him all over again.

Real-life love is not glamorous. While I certainly love a good surprise getaway, the moments I feel most loved are those involving a full tank of gas or an unloaded dishwasher.

They also involve 7 layer taco dip.

A platter of easy 7 Layer Taco Dip with olives, tomatoes, and bean for a crowd

5 Star Review

“I made this dip today. Real ingredients and satisfying layers! The bean layer was especially splendid.”

— Amy —

About This 7 Layer Mexican Dip Recipe

7 layer taco dip is one of those special,  trustworthy recipes that, no matter where you bring them, guarantee you’ll 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, it’s a crowd-pleaser that’s impossibly delicious.


The Ingredients

  • 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. 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.
  • Greek Yogurt. Finally, instead of sour cream, I used protein-packed Greek yogurt. No one at the party guessed, and I returned home with a spotless dish. (This Greek Layer Dip also utilizes this stealthy healthy ingredient.)
  • Mexican Cheese. A simple bag of shredded Mexican cheese keeps this dip easy peasy—no 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. A blend of chili powder, cumin, and cayenne perfectly seasons the creamy bean layer.

TIP!

Bring on the big, sturdy tortilla chips. You’re 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.)

Ingredients for the BEST 7 layer dip recipe

The Directions

  1. Mash the beans together with the salsa, chili powder, cumin, garlic powder, salt, and cayenne until smooth.
  2. Spread evenly into a large serving dish.
  3. Layer the guacamole evenly over the beans, then the Greek yogurt. 
  4. Top with the cheese, then the tomatoes, green onions, and olives.
  5. Serve with tortilla chips. ENJOY!
healthy 7 Layer Taco Dip made with greek yogurt, beans, guacamole, and cheese topped with olives, green onions, and tomatoes

Storage Tips

  • 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.

Tools Used to Make This Recipe

Skinny 7 Layer Taco Dip made with healthy ingredients.

7 layer taco dip, you are my new love language.

Frequently Asked Questions

Is 7 Layer Taco Dip Vegetarian?

Yes! Since this recipe skips the canned refried beans (often processed with lard) this recipe is a completely vegetarian taco dip option.

Is 7 Layer Taco Dip Gluten Free?

Yes. This recipe, as it is written, is gluten free. As always, be sure to check your labels to be safe if you are particularly sensitive to gluten.

How Can I Make 7 Layer Taco Dip Vegan?

I have not tried making this taco dip recipe vegan so it would be an experiment. Try swapping the greek yogurt for a non-dairy yogurt and the cheese for your favorite vegan Mexican-style “cheese” shreds. If you make a vegan version of this recipe, I’d love to hear your results.

Learn how to make Classic 7-Layer Taco Dip with this simple recipe. Made with fresh ingredients, this is the BEST Mexican layer dip and is perfect for any party! www.wellplated.com

7 Layer Taco Dip

5 from 2 votes
The BEST 7 layer taco dip recipe. This healthy version is made with Greek yogurt, low-sodium pinto beans, and fresh produce. Fast and easy!

Total: 20 mins

Servings: 16 servings approx. 12 1/2 cups

Ingredients
  

Bean Layer:

  • 2 cans low-sodium pinto beans rinsed and drained
  • 1/2 cup prepared salsa
  • 1 tablespoon chili powder plus 1 teaspoon
  • 2 teaspoons ground cumin
  • 2 teaspoons garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon cayenne pepper optional to add a little heat

Remaining Layers:

  • 2 cups prepared guacamole
  • 2 cups  plain non-fat Greek yogurt
  • 1 1/2 cups shredded Mexican-style cheese
  • 1 pint cherry tomatoes or grape tomatoes, halved
  • 1/2 cup drained sliced black olives
  • 1/3 cup finely sliced 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 into the bottom of a 9×13-inch or similarly sized serving dish.
  • Layer the guacamole evenly over the beans, then the Greek yogurt. 
  • Top with the cheese, then the tomatoes, green onions, and olives. Serve 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.

Nutrition

Serving: 1(of 16; about 3/4 cup)Calories: 167kcalCarbohydrates: 15gProtein: 9gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 11mgPotassium: 463mgFiber: 5gSugar: 3gVitamin A: 501IUVitamin C: 11mgCalcium: 144mgIron: 2mg

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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    1. I’m so happy to hear that Amy! Thanks so much for taking time to leave this comment. Enjoy the game!