Healthier Seven-Layer Dip

Healthier Seven-Layer Dip

Seven-layer dip was a regular feature of watching Saturday college football games with my dad when I was a kid.

Dad doesn’t like sour cream, so our version had a layer of diced onion and black olives instead of peppers. It also had a LOT more cheese on top.

This healthier version is heavy on fresh vegetables and uses nonfat refried beans and low-fat yogurt instead of sour cream.

As a lifelong connoisseur of seven-layer dip, I can attest to its tastiness!

3.5 from 38 votes

Healthier Seven-Layer Dip

This delicious seven-layer dip features a slew of healthier ingredients like ripe avocado, fresh lime juice, diced tomatoes, and nonfat refried beans.

Course Snack
Cuisine Mexican
Keyword dip
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings 10 servings
Calories 136 kcal
Author Beachbody


  • 2 medium ripe avocados
  • 2 Tbsp. fresh lime juice
  • 1 dash sea salt or Himalayan salt
  • 1 dash ground black pepper
  • 8 oz. low-fat plain Greek yogurt (2%)
  • 2 tsp. Taco Seasoning Blend no salt added
  • 1 (15-oz) can nonfat refried beans warm
  • 4 medium tomatoes chopped
  • 1 yellow pepper chopped
  • 1 bunch green onions ends trimmed, sliced thin
  • 2 Tbsp. shredded cheddar or pepper jack cheese (½ oz)


  1. Mash avocados in a medium bowl.
  2. Add lime juice, salt, and pepper; mix well. Set aside.
  3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
  4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
  5. Serve with baked tortilla chips.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Healthier Seven-Layer Dip
Amount Per Serving (1 Serving)
Calories 136 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Cholesterol 2mg1%
Sodium 112mg5%
Carbohydrates 13g4%
Fiber 6g25%
Sugar 3g3%
Protein 6g12%
* Percent Daily Values are based on a 2000 calorie diet.

Container Equivalents
½ Green
½ Yellow
½ Blue

2B Mindset Plate It!
Add more veggies and FFC to this dip as part of lunch or a snack(tional).

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe.

Photos by Kirsten Morningstar.