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Square dish of Mexican layer dip with tortilla chips in the dip.
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5 from 1 vote

Healthy 7-Layer Dip

This 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!
Prep Time15 mins
Course: Appetizer
Cuisine: Mexican
Keyword: Mexican layer dip
Servings: 8
Calories: 216kcal


  • 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
  • 1/3 cup shredded Mexican cheese or crumbled queso fresco
  • 1 cup shredded romaine lettuce
  • 1/2 jalapeño deseeded and chopped
  • 1/4 cup diced cherry tomatoes
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup sliced black olives optional
  • tortilla chips for serving


  • Season yogurt: Mix yogurt with 2 teaspoons of taco seasoning in a small bowl.
  • Start layering: 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.
  • Strain pico de gallo: Scoop salsa with a slotted spoon. This step is optional, but it helps to remove extra liquid from the salsa.
  • Continue layering: 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.
  • Enjoy: Serve immediately or store in the fridge until ready. Serve with tortilla chips, pita 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