Healthy 7-Layer Dip


This healthy layer dip starts with a base of refried beans and is packed with fresh veggies. It’s the perfect dip for parties and/or game day snacking!

If you’ve ever made seven layer dip, you know how amazing it is! It’s basically a combo of Tex-Mex dips and sauces layered into one epic dip that’s perfect for snacking and sharing. It’s my go-to for game day and Cinco de Mayo!

Square dish of Mexican layer dip with tortilla chips in the dip.

Some layered dips have no texture, but this is not that kind of recipe! The veggies add freshness along with the crunch factor that everyone craves when snacking.

What is 7-Layer Dip?

Also known as taco dip or 7-layer dip, this dip is a common American appetizer. According to a quick search, I found that it was popular in Texas and then was first published in print in 1981.

Since then, countless variations have been made but the base recipe remains the same: delicious layers of Tex-Mex ingredients!

Tortilla chips in a dish of Mexican layer dip.

Healthy Layer Dip Ingredients

This recipe follows the traditional seven layer dip ingredients, but with Greek yogurt instead of sour cream or mayo! Here’s what you’ll need:

Layer 1: Refried Beans

  • Refried beans are the base of the dish. I like keeping it simple with store-bought beans, but you’re welcome to use homemade. And feel free to use refried pinto beans or refried black beans.

Layer 2: Seasoned Greek Yogurt

  • Greek yogurt is a a healthy upgrade from sour cream, but trust me it’s still tangy and delicious! And we’re mixing it with taco seasoning for lots of flavor. Feel free to make your own taco seasoning or buy a pre-mixed version.
Side by side photos. First is a bowl of Greek yogurt with taco seasoning. Second photo is the yogurt mixed with the seasoning.

Layer 3: Guacamole

Layer 4: Salsa or Pico de Gallo

  • I typically use fresh pico de gallo, because it’s delicious and doesn’t contain as much liquid, but any salsa will work! If your salsa seems liquidy, I recommend straining it.

Layer 5: Cheese

  • You can’t have layer dip without some shredded Mexican cheese. That said, if needed you can omit the cheese to make this dish vegan and dairy-free. It’s delicious both ways!

Layer 6: Veggies

  • Romaine lettuce – this adds a nice crunch!
  • Cherry tomatoes – I love the flavor explosion cherry tomatoes have with every bite!

Layer 7: Toppings of choice

  • Olives – sliced black olives are usually the final topping for layer dip. I don’t love black olives so I left them off, but feel free to add them if you like them.
  • Jalapeño pepper – optional, but this dip is great with a little spice if you like that sort of thing!
  • Fresh cilantro leaves – to bring the entire dish together!
Six photos of each layer in mexican layer dip: beans, sour cream, guacamole, salsa, cheese and lettuce.

How to Serve 7-Layer Dip

This dip is AMAZING for parties and game-day, but I have to mention that it’s not JUST for parties. During the recipe testing process Isaac and I polished off a whole batch for dinner one night. Which actually isn’t a bad thing considering it’s basically a taco salad – just in dip form. It’s got lettuce and everything!

Side view of a glass dish of Mexican layer dip so you can see the layers.

Can You Make it Ahead of Time?

I’ve found this dip is best when you make it the same day you plan to serve. There are so many fresh ingredients that it just tastes the best fresh! Plus, the guacamole will start to brown quickly.

If you’re in a pinch, you can definitely prep the recipe the day before, cover with an airtight cover and refrigerate until you’re ready to serve.

Layer dip is typically served chilled because of the sour cream (Greek yogurt) and guacamole!

How to Store Leftovers

Store any leftovers in an airtight container in the refrigerator for up to three days. The guacamole may brown a bit, but the dip is still safe to eat.

Tortilla chip with Mexican layer dip.

More Tex-Mex Recipes to Try

Be sure to check out all of the appetizers here on EBF as well as my collection of healthy game day recipes!

Healthy 7 Layer Dip

5 from 3 votes
This layer dip starts with a base of refried beans and is packed with fresh veggies. It’s the perfect dip for healthy game-day snacking!
Square dish of Mexican layer dip with tortilla chips in the dip.
Prep Time 15 minutes
Total Time 15 minutes
Servings 8


  • 1 15 oz can refried beans
  • 1 cup plain Greek yogurt
  • 2 teaspoons taco seasoning
  • 1 cup guacamole, store-bought or homemade
  • 1 cup pico de gallo or salsa, store-bought or homemade
  • cup shredded Mexican cheese or crumbled queso fresco
  • 1 cup shredded romaine lettuce
  • ½ jalapeño, deseeded and chopped
  • ¼ cup diced cherry tomatoes
  • ¼ cup chopped fresh cilantro
  • ¼ cup sliced black olives, optional
  • tortilla chips, for serving


  • Mix yogurt with 2 teaspoons of taco seasoning in a small bowl.
  • Spread refried beans evenly into the bottle of a square (8 x 8) dish to create the first layer. Add seasoned yogurt on top and gently spread to create the second layer. Then add the guacamole and spread.
  • Scoop salsa with a slotted spoon. This step is optional, but it helps to remove extra liquid from the salsa.
  • Add pico de gallo on top of the guacamole and then add remaining ingredients in the order listed: shredded cheese, romaine lettuce, jalapeño pepper, cherry tomatoes, cilantro and black olives, if using.
  • Serve immediately or store in the fridge until ready. Serve with tortilla chips, crackers or fresh veggies for dipping. Best served the day you make it, but will keep in the fridge for 1-2 days.


  • Vegan option: Buy vegan refried beans and skip the cheese or use a vegan cheese.


Serving: 1/8 of recipe Calories: 216kcal Carbohydrates: 25g Protein: 9g Fat: 10g Saturated Fat: 2g Polyunsaturated Fat: 2g Sodium: 256mg Fiber: 7g Sugar: 2g
Course: Appetizer
Cuisine: Mexican
Keyword: healthy 7 layer dip


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Recipe Rating

    1. CounselorChick
      February 14, 2022 AT 2:01 pm

      5 stars
      So good! Hubby and I ate over half of it with our chicken wings! I will forever add some taco seasoning to sour cream (I used cream rather than yogurt). Thanks once again Brittany!

      1. Brittany Mullins
        February 15, 2022 AT 5:26 pm

        Yay! I’m so glad you and your hubby loved this dip. Thanks for making it and coming back to leave a review, I so appreciate it!

    2. Amanda
      January 19, 2016 AT 9:51 pm

      This sounds amazing! What a great idea. I love refried beans but look forward to trying this healthy version. I recently found the Sabra pico and I can’t get enough! I’ve been putting it on top of everything.

      1. Brittany Mullins
        January 20, 2016 AT 9:34 pm

        Yay! You’ll have to let me know what you think if you end up trying the recipe. And oh man, isn’t the Sabra pico de gallo delicious?

    3. Heidi Kokborg
      January 19, 2016 AT 4:35 pm

      This looks so good! I love hummus 🙂

      1. Brittany Mullins
        January 20, 2016 AT 9:49 pm

        Hummus lovers unite. <3

    4. Samantha
      January 19, 2016 AT 12:58 pm

      Looks good 🙂 ! Love this idea

      1. Brittany Mullins
        January 20, 2016 AT 9:34 pm

        Thanks Samantha!

    5. H.A.G.
      January 19, 2016 AT 7:59 am

      I love this idea! Happening this weekend! TY!

      1. Brittany Mullins
        January 20, 2016 AT 9:39 pm

        Woo-hoo! Let me know how you like it. 🙂

Parchment paper lined with protein balls.


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