Packed with creamy guacamole and tangy Greek yogurt, your guests will have no idea this flavorful seven layer taco dip is healthy!
This time of year we spend as much time outside as possible here in Michigan. From pool parties to casual backyard grilling parties and lazy picnics in the park – we have earned these warm, sunny days and we soak up every minute.
One of my favorite summer traditions is our family’s July 4th pool party at our cousin’s house. We usually arrive straight from the annual parade and everyone is hungry and ready to party. We have a big family with lots of cousins so I always bring my famous Seven-Layer Taco Dip for the kids to enjoy while the rest of the meal hits the grill.
Traditionally made with sour cream and cheddar cheese, I decided to create a lighter version to make you feel a bit better about digging in while sitting in a bikini.
For a major protein boost and a cool, tangy flavor, I swapped out sour cream with plain Greek yogurt. Not only is yogurt an excellent source of calcium and other nutrients but recent studies show yogurt also improves digestion, reduces the risk of obesity, and aids in digestion.
For even more flavor and a dose of heart-healthy omega-3 fats, I also added in a layer of homemade guacamole made with fresh lime juice and cilantro. To keep the sodium counts in check, I skip the powdered taco seasoning packet and used spices I already had on hand including cumin and smoked paprika.
What are you cooking up this summer? I’d love to hear from you.
No forks required.
Seven Layer Taco Dip
Ingredients
- 15 ounce can refried beans fat free
- 1 cup salsa
- 2 cups plain Greek yogurt
- 1 tablespoon cumin
- 1 tablespoon smoked paprika
- 1 teaspoon salt divided
- ¼ teaspoon cayenne optional
- 2 avocados
- ½ cup minced cilantro divided
- 1 teaspoon garlic powder
- 1 juice of lime
- ½ cup minced scallions
- 2 roma tomatoes seeded and diced
- ¼ cup sliced black olives
Instructions
- In a small bowl, mix together refried beans and salsa. Spread mixture in a thin layer on the bottom of a large platter.
- In another small bowl, whisk together plain Greek yogurt, cumin, smoked paprika, ½ teaspoon of the salt and cayenne. Spread mixture on top of the bean/salsa layer.
- In a third bowl, mash together avocado with ¼ cup of the cilantro, garlic powder, lime juice and remaining ½ teaspoon salt. Spread guacamole on top of the yogurt layer.
- Sprinkle dip with minced scallions, diced tomatoes, black olives and remaining ¼ cup cilantro.
- Serve with tortilla chips.
Chef’s Notes
Nutrition
Disclosure: I am honored to be a Dairy Ambassador for Milk Means More. Thank you for supporting the brands that make The Lemon Bowl possible. All thoughts are my own.
Fore more perfect party appetizers, check out my Healthy Appetizers board on Pinterest!
Joanne
I’ve always felt that taco dip could stand for some healthifying. Love what you’ve done to it!
Liz DellaCroce
I want to dip with you!
Elizabeth at Pineapples and Polka Dots
Oh, yum! I love taco dips, but tend to shy away from them because they aren’t usually a great choice, nutritionally. I love the idea of a healthier option. Thanks so much for sharing this!
Liz DellaCroce
You would love this version then!
Kevin (Closet Cooking)
What a tasty looking healthy 7 layer dip!
Cathy Pollak ~ Noble Pig
There’s nothing better than an addicting dip that’s less fattening!! Thank you!
Liz DellaCroce
Thats the truth girl!
Brenda @ a farmgirl's dabbles
Great appetizer, Liz. I can’t believe the 4th of July is next week already!
Liz DellaCroce
I can’t either!! It’s almost blueberry season!!!
Erin @ Miss Scrambled Egg
Seven Layer Dip is one of my favorite appetizers. I love how you lightened it up and was able to still make it look like the original. :) Thank you so much for sharing.
Liz DellaCroce
It’s one of mine too Erin!! Enjoy!
Dani @ DaniCaliforniaCooks
Well I could easily eat this plain, with a spoon. Yum!
Liz DellaCroce
That’s pretty much what I did – oops!
Shawnna
Yummy!! This sounds oh so good!! I fixed some fried green tomato’s last night and fried squash(yum) Our neighbor gave us some veggies!! I know I know fried but everyone knows green tomato’s are better fried!! (ha) Do you have any ideas how to make these healthier?
Liz DellaCroce
Oh I’m so jealous – I am dying for fried green tomatoes!!! I’ve never made them before but perhaps roll in cornmeal and bake?!
Kelly @ Hidden Fruits and Veggies
Finally had a non-rainy weekend in my part of the mitten! Would’ve loved to enjoy the sun with a big scoop of this dip. Can never go wrong with beans and guac.
Liz DellaCroce
Ahhh yes isn’t this sunshine glorious?!
Monique @ Ambitious Kitchen
This seriously looks incredible! My kind of dip. Love that you used greek yogurt too!
Liz DellaCroce
Come over and help me eat it girl!
Lauren @ Climbing Grier Mountain
Um, pardon me while I take a dip!
Liz DellaCroce
Consider yourself pardoned!
Karly
Is it still healthy if I eat the whole bowl? Just checking for a friend.
Liz DellaCroce
Umm..I ate 1/3 of the platter when I shot this. Oops!
Liz
What a terrific swap with yogurt for sour cream! I’d be parking myself by this dip savoring every nibble! Healthy and scrumptious!
Liz DellaCroce
ahahha I couldn’t stop eating it myself Liz!
Aggie
Ahh, this is my kind of party (anytime) food!! I’m obsessed with layered dips – they always look pretty too :)
Liz DellaCroce
They totally do don’t they?? Come make us some margs!
Taylor @ Food Faith Fitness
As someone who is obsessed with protein, I am SO in love with this healthy version of the classic dip! I can only imagine how creamy it is…and I want to dip ALL the things into it forever and ever. The end. Pinned!
Liz DellaCroce
I knew you’d like this girl!! Protein for life!
Dixya @ Food, Pleasure, and Health
this will be perfect for an appetizer or a even a light lunch :)
Liz DellaCroce
It was my lunch when I photographed it!! So good and full of healthy protein/fiber/carbs.