Categories > High Protein, Sides, Vegetarian

Healthy 7-Layer Dip

“Forget guac and chips,” says Nutritious Life’s very own Keri Glassman. “What is Sunday night football without a good 7-layer dip?”


Voila! We give you our healthy spin on this tailgate fave. For starters, we skip the fattening and processed refried beans for simple, protein-packed black beans.

We also opt for Greek yogurt (an excellent source of magnesium, iodine and vitamin B12, plus probiotics for a healthy gut!) over the typical cream cheese and sour cream layer found in many 7-layer dip recipes, and we mix it with taco seasoning.

Pro tip: Taco seasoning can be full of unhealthy ingredients such as preservatives, anti-caking agents and partially hydrogenated oils (AKA super unhealthy trans fats). Some also have added MSG, which you’ll want to avoid if you’re sensitive to it. (For a healthier store-bought taco seasoning, we like Thrive Market Organic Taco Seasoning, which is gluten-free, preservative-free and non-GMO.) Or you can make your own.

RELATED: How to Make Your Own Delicious Taco Spice Mix

Next, we mash the avocado and blend it to a smooth consistency with the olive oil and lemon juice for a dose of heart-healthy fats and vitamin C.

After layering the avocado over the seasoned yogurt, we top it off with a healthy shred of queso fresco Mexican cheese (yum!) and finish it with sliced tomatoes and chopped jalapenos. Simply delicious!

Whether it’s for game day or any gathering of family and friends, we’re confident our Healthy 7-Layer Dip will become a fan favorite.


  • 2 medium to large avocados, mashed
  • 1 teaspoon olive oil
  • 1 tablespoon freshly squeezed lemon juice (from about ½ lemon)
  • 1 cup full fat Greek yogurt
  • 1-2 tablespoons taco seasoning (to taste)
  • 1/4 small red onion, diced
  • 1 cup grape tomatoes, sliced
  • 1/2 seeded jalapeno, chopped
  • 1 (15-ounce) can black beans
  • 1/3 cup queso fresco (or other soft, white Mexican cheese), shredded


  • Mash avocado with olive oil and juice of half lemon.
  • Mix Greek yogurt and taco seasoning.
  • Dice red onion.
  • Slice tomatoes.
  • Chop jalapeno.
  • Add all ingredients in a layer to the dish as follows. First, black beans, then seasoned yogurt, followed by the avocado spread, tomatoes and onion. Top with shredded cheese and sprinkle with jalapeno. Dig in!


What don’t we love about this recipe? Seven-layer dips are always a hit at the tailgate snack table, or at any gathering. Our version gives you all the flavor and complexity without the unhealthy ingredients. That’s a score in our book.

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