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, 1/2 teaspoon of the salt and cayenne. Spread mixture on top of the bean/salsa layer.
- In a third bowl, mash together avocado with 1/4 cup of the cilantro, garlic powder, lime juice and remaining 1/2 teaspoon salt. Spread guacamole on top of the yogurt layer.
- Sprinkle dip with minced scallions, diced tomatoes, black olives and remaining 1/4 cup cilantro.
- Serve with tortilla chips.
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!
I’ve always felt that taco dip could stand for some healthifying. Love what you’ve done to it!
I want to dip with you!
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!
You would love this version then!
What a tasty looking healthy 7 layer dip!
There’s nothing better than an addicting dip that’s less fattening!! Thank you!
Thats the truth girl!
Great appetizer, Liz. I can’t believe the 4th of July is next week already!
I can’t either!! It’s almost blueberry season!!!
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.
It’s one of mine too Erin!! Enjoy!
Well I could easily eat this plain, with a spoon. Yum!
That’s pretty much what I did – oops!
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?
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?!
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.
Ahhh yes isn’t this sunshine glorious?!
This seriously looks incredible! My kind of dip. Love that you used greek yogurt too!
Come over and help me eat it girl!
Um, pardon me while I take a dip!
Consider yourself pardoned!
Is it still healthy if I eat the whole bowl? Just checking for a friend.
Umm..I ate 1/3 of the platter when I shot this. Oops!
What a terrific swap with yogurt for sour cream! I’d be parking myself by this dip savoring every nibble! Healthy and scrumptious!
ahahha I couldn’t stop eating it myself Liz!
Ahh, this is my kind of party (anytime) food!! I’m obsessed with layered dips – they always look pretty too :)
They totally do don’t they?? Come make us some margs!
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!
I knew you’d like this girl!! Protein for life!
this will be perfect for an appetizer or a even a light lunch :)
It was my lunch when I photographed it!! So good and full of healthy protein/fiber/carbs.