Lightened Classic Recipe: Healthy 7 Layer Dip

by | Jun 30, 2020 | Appetizers + Sides | 2 comments

Oh hey, healthy 7 layer dip recipe that tastes just as delicious as it looks! I feel super sneaky when I serve this lightened up version of the classic 7 layer dip because of a few healthier swaps. People don’t even have a clue that it’s loaded with nutrition because all they’re thinking about is how yummy it is!



To me, 7 layer dip is the ultimate party food for any occasion, and everyone loves it. From summer barbecues to family birthday celebrations to Super Bowl parties, 7 layer dip always has a place on the table.

This dip recipe is nutritionally balanced and complete with plenty of veggies, protein and good fats. In fact, you could also serve this dish as an entrée salad for a smaller number of people, if you wanted to.

RELATED: Easy Tahini Caesar Salad Dressing recipe


Healthy 7 Layer Salad | Elizabeth Finch Wellness


Whether you choose to make it as a dip or a salad, let’s break down all the beautifully nutrient dense ingredients that are included in my version of healthy 7 layer dip:

Romaine Lettuce

I like to start my version of a healthy 7 layer dip with a big base of chopped fresh romaine lettuce. It gives the dip a nice crunch and texture, and romaine is loaded with vitamins and minerals. It’s also wonderfully hydrating for the body.


The next layer is mashed avocado which is not only delicious but adds healthy fats to this dish. Remember that good fats help to satiate you and fill you up. I mix the mashed avocado with just a bit of sea salt and fresh lime juice to add more flavor and to keep the avocado from turning brown.

Greek Yogurt

The next layer is plain Greek yogurt (I use low-fat or 2%) mixed with a tiny bit of taco seasoning for even more flavor. Greek yogurt of course is full of protein and probiotics which are good for gut health. Tip: be sure to choose organic when buying dairy.

Black Beans

Black beans are full of fiber and protein and they help to give this dip a satisfying texture. The original 7 layer dip usually calls for refried beans, which are usually high in salt and saturated animal fats, unless you make them homemade. To me, plain black beans are a lighter choice for this dip.


My healthy 7 layer dip recipe calls for chopped fresh tomatoes, chopped green onions and fresh cilantro, all of which are highly nutritious veggies. If you love them, load them on top of this dip! If they’re not your favorites, substitute out for other veggies but whatever you do, don’t leave off the veggies 😉


Healthy 7 Layer Dip | Elizabeth Finch Wellness


Note that this dip also calls for just the smallest amount of a Mexican cheese blend (I use half a cup for the entire dish). If you’re dairy-free or vegan, feel free to leave this off and your dip will be just as delicious, I promise.

If you make this healthy 7 layer dip recipe, please leave a star rating and a review below. Any time you leave feedback after making one of my recipes, it helps out other EFW readers and myself so much, and I will be forever grateful to you! ❤️

Healthy 7 Layer Dip | Elizabeth Finch Wellness

Healthy 7 Layer Dip (Vegetarian, Gluten-Free)

Elizabeth Finch
You'll feel super sneaky when you serve this lightened up version of the classic 7 layer dip because of a few healthier swaps. People won't even have a clue that it's loaded with nutrition because all they'll be thinking about is how YUMMY it is.
5 from 1 vote
Course Appetizer
Cuisine American
Servings 8
Calories 150 kcal


  • 3 cups chopped romaine lettuce
  • 2 medium ripe avocados
  • 1/2 teaspoon sea salt
  • Juice from 1/2 lime
  • 1 cup plain low-fat Greek yogurt
  • 1 teaspoon taco seasoning
  • 1 cup black beans, rinsed and drained
  • 1 cup cherry tomatoes, quartered
  • 1/2 cup shredded Mexican cheese blend
  • 1/2 cup sliced black olives for topping
  • 1/2 cup sliced green onions for topping
  • 1/4 cup chopped fresh cilantro for topping


  • In a large serving dish, layer the romaine lettuce on bottom.
  • In a small bowl and using a fork, smash the avocados with the 1/2 teaspoon of sea salt and the juice from 1/2 lime. Layer the smashed avocado over the romaine lettuce in the serving dish.
  • In a small bowl, mix the Greek yogurt with the 1 teaspoon of taco seasoning. Layer the yogurt over the smashed avocado in the serving dish.
  • Layer the black beans, then the chopped cherry tomatoes, then the cheese in the serving dish, in that order, on top of the other ingredients.
  • Top the layered ingredients with the black olives, green onions and cilantro. Serve immediately or store in the refrigerator until ready to serve.


Calories: 150kcalCarbohydrates: 14gProtein: 7gFat: 9gFiber: 5gSugar: 4g
Tried this recipe?Let us know how it was!


  1. Tiffany J

    5 stars
    Growing up I would eat most of the 7 layer dip, but as I remember it was filled with cream cheese! This recipe gives a much needed upgrade, and let me tell you the romaine adds the perfect crisp crunch. I had this with the Siete dip chips and the whole family raves about it. This is going to be my go to dip for guests and just to make for myself! Elizabeth has me hooked!!

    • Elizabeth

      Thank you so much for leaving a start rating and review Tiffany, and I’m SO HAPPY to hear how much you and your family enjoyed this recipe! And good call pairing it with the Siete chips, YUM!


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