Guilt-Free, Healthy 7 Layer Bean 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 and 3-4 roma tomatoes, diced (per Anne’s suggestion) – but you can use diced red onions, diced red pepper, 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


  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 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.


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

  1. I would be all over this! (And YAH for Trader Joe’s! What would we do without them!?!?!?)

  2. I’m glad you enjoyed the dip! 🙂

  3. WOW. This looks so good! I cannot wait to try it. The fact that it is healthy is an added bonus!

  4. Omg that dip looks fantastic! Yummy 😀

  5. That looks absolutely delicious!

  6. I’m just loving this blog more and more. I love to see the typical unhealthy ‘classics’ made-over. Who said that you can’t be healthy and eat tasty foods!

  7. Gorgeous post. So colorful and healthy. It already has all five portions of vegetables you need per day in one meal. Thanks for sharing.

  8. This looks great. Is there a link to how you make your corn chips? Thanks.

    • anjalim

      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! 🙂

  9. 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!

  10. Pingback: New Giveaway! Delicious Healthy Chips & Oatmeal Bars from Corazonas! | The Picky Eater: A Healthy Food Blog

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