Easy Seven Layer Bean Dip (Lighter Party Dip)

This healthy 7 layer dip has all the creamy, cheesy, scoopable layers you love, made lighter with reduced fat refried beans and plain Greek yogurt in place of sour cream. Taco seasoning, fresh avocado, tomatoes, Colby jack and green onions finish it off.

It comes together in an 8 inch square dish with no cooking at all. Chill it for a couple of hours, grab a bag of multigrain tortilla chips and watch it disappear.

The Best Healthy 7 Layer Dip (Made with Greek Yogurt)

This classic dip has become a favorite for a variety of occasions such as baby and bridal showers, Super Bowl parties, a family get together, or for just plain snacking. It is the dip people hover around, and nobody guesses it is the lighter version.

The swap that makes it work is plain Greek yogurt. Pretty awesome, right? Plain Greek yogurt is a perfect substitute for sour cream. One night I put a bowl of plain yogurt instead of sour cream on the table for dinner, and my very anti healthy brother in law piled it on his baked potato and happily ate it. I just smiled to myself knowing he was being health punked.

Mixed with taco seasoning, that same Greek yogurt turns into a tangy, savory layer that tastes just like the classic. One reader said she had no idea Greek yogurt tasted so much like sour cream, and she and her husband both loved it.

One more thing before you shop: read the ingredients on your refried beans! Some contain lard, and that is not what we want here. Look for a reduced fat can with a short, simple ingredient list. For the cheese, I prefer Colby jack, but use your favorite.

Why You’ll Love This Seven Layer Bean Dip

• Lighter but still creamy. Greek yogurt replaces sour cream and tastes just as rich.
• No cooking. Just spread, layer and chill.
• Party ready. It is a crowd favorite for showers, game days and family get togethers.
• Fresh toppings. Avocado, tomatoes and green onions keep every scoop bright.

Ingredients You’ll Need

Here is what goes into each layer and why. Exact amounts are in the recipe card below.

• Reduced fat refried beans: The hearty base layer that holds everything up. Read the label, since some brands contain lard. Look for a can with beans, water, salt and spices. Stir the beans first so they are soft enough to spread evenly. If they are very stiff, warm them for a few seconds and let them cool before layering.
• Plain Greek yogurt: The star swap. It is thick, tangy and creamy like sour cream, with more protein. Use plain, unsweetened yogurt, not vanilla. Full fat or low fat both work; full fat is a little richer.
• Taco seasoning: Stirred into the yogurt, it adds savory, smoky flavor and a little color. Use your favorite store bought packet or homemade blend, and taste the yogurt mixture before spreading.
• Avocado: One large ripe avocado, diced. It adds buttery richness. Choose one that gives slightly when gently pressed. Dice it just before assembling so it stays green. A squeeze of lime juice over the pieces helps slow browning, too.
• Roma tomatoes: Seeded and diced. Roma tomatoes are meaty with fewer seeds, and removing the seeds keeps extra juice from making the dip watery.
• Shredded cheese: Colby jack is the favorite here, but cheddar, Monterey jack or a Mexican blend all work. Shredding your own from a block melts in your mouth a little better than bagged cheese.
• Green onions: Chopped green onions add a fresh, mild bite and a pop of color on top. Use both the white and green parts. Slice them thin so the flavor is spread evenly and no one gets a big oniony bite.

How to Make Healthy 7 Layer Dip

1. Spread the beans. In an 8x8x2 inch baking dish, spread the refried beans evenly over the bottom to make the first layer. A small offset spatula or the back of a spoon makes this easy. Push the beans all the way to the edges so every scoop gets some.
2. Make the yogurt layer. In a small bowl, mix the plain yogurt and taco seasoning until smooth and evenly colored. Spread it gently over the refried beans to make the second layer, working from the center out so the layers do not mix.
3. Add the avocado and tomatoes. Scatter the diced avocado and tomatoes evenly over the yogurt mixture. Try to cover the yogurt completely so each bite gets a bit of everything.
4. Top it off. Sprinkle the shredded cheese and chopped green onions over the top in an even layer. Press the cheese down very lightly so it settles into the avocado and tomatoes and stays put when you scoop.
5. Chill and serve. For best results, cover and refrigerate the dip for at least 2 hours before serving so the flavors come together and the layers firm up. Serve cold with multigrain tortilla chips.

Ways to Customize This Dip

• Add black olives. Sliced black olives make a classic extra layer on top.
• Bring the heat. Add diced jalapeños or a spoonful of salsa to the yogurt layer.
• Swap the beans. Use refried black beans for a slightly different flavor and color.
• Use guacamole. Spread a layer of easy guacamole instead of diced avocado.

Healthy 7 Layer Dip FAQs

• Is 7 layer dip healthy? The classic version can be heavy, but this one uses reduced fat refried beans and plain Greek yogurt instead of sour cream, plus plenty of fresh avocado, tomatoes and green onions, so it is a lighter option.
• Does Greek yogurt really taste like sour cream? Plain Greek yogurt is tangy and thick, so it makes a perfect substitute for sour cream, especially once it is mixed with taco seasoning.
• Can I make it ahead? Yes. Assemble it up to several hours ahead and keep it covered in the fridge. It needs at least 2 hours of chilling anyway.
• How long can it sit out? Because it contains dairy, do not leave it at room temperature for more than 2 hours. Set the dish over a bowl of ice at a party to keep it cold longer.
• How do I store leftovers? Cover tightly and refrigerate. Eat within 3 to 4 days. The avocado will darken over time, so it looks and tastes best on the first day.
• What size dish should I use? An 8x8x2 inch baking dish works well. For a bigger crowd, double everything and use a 9×13 inch dish.
• Can I freeze it? No. The yogurt, avocado and fresh tomatoes do not freeze well and turn watery when thawed.
• What should I serve with it? Multigrain tortilla chips are the classic pairing. Cucumber slices, bell pepper strips and carrot sticks are great for dipping too.

Greek Yogurt 7 Layer Taco Dip

This Greek yogurt 7 layer taco dip layers reduced fat refried beans, taco seasoned plain Greek yogurt, avocado, tomatoes, cheese and green onions. It is a lighter party favorite with no cooking.

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Ingredients

  

• 1 14 oz can of reduced fat re-fried beans READ THE INGREDIENTS! Some contain 'lard'... disgusting!
• 1 and 1/2 cups plain Greek yogurt
• 2 Tbs taco seasoning
• 1 large avocado diced
• 2 Roma tomatoes seeded and diced
• 1 cup shredded cheese I prefer Colby jack
• 1/2 bunch of green onions chopped

Instructions

 

• In an 8x8x2 baking dish, spread out re-fried beans evenly on bottom to make the first layer.
• Next, mix plain yogurt and taco seasoning together and spread over re-fried beans to make layer two.
• Spread diced avocado and tomatoes over plain yogurt mixture.
• Lastly, sprinkle cheese and green onions on top.

Notes

Serve with multigrain tortilla chips.
For best results, refrigerate at least 2 hours before serving. Keep refrigerated when not eating.

Made this dip? Leave a star rating in the recipe card and tell me how it turned out in the comments below. Your feedback helps other readers, and I love hearing where you served it.

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