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Home » Recipes » Appetizers

Healthy 7-Layer Dip

December 18, 2019 By Katya 16 Comments

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healthy 7-layer dip recipe

Veggie loaded 7-layer dip is a healthier version of the popular 7-layer dip that everyone SO SO loves! Made with a healthy bean layer, veggies, and no cheese. It’s so fresh and satisfying.

Just like our Best Homemade Fresh Tomato Salad, this healthy 7-layer dip is delicious with tortilla chips but you can serve it with veggies or even as a side.

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Healthy 7-Layer Dip

I think we can agree that a 7-layer dip is the ultimate party food. It’s an easy dip that everyone loves. Perfect for taking along to any party or to serve as an appetizer at home. Not to mention it takes about 20 minutes to put together. All from scratch too!

It tastes delicious with tortilla chips, veggies or as a side to your favorite tex-mex meal. 

There are so many versions of this dip but I think the traditional one ALWAYS calls for refried beans, taco seasoning, and some type of cheese. I skipped out on all the traditional layers.

Instead, I made my own healthy 7-layers of goodness: creamy beans, guacamole, sour cream, iceberg lettuce, cucumbers, red onions, and tomatoes.

side close up 7 layer dip

7-Layer Dip Layers

  • Bean Layer – you’ll never go back to the canned stuff after you make homemade 5-minute “refried” beans with black beans, red onions, spices, cilantro, and fresh lime juice. Bonus…made entirely in a food processor!
  • Guacamole – or more like avocado mush. It’s simply avocados, cilantro, and fresh lime juice mashed together.
  • Sour Cream – I love the creaminess of sour cream. It adds the perfect element to this dip.
  • Iceberg Lettuce – this crunchy lettuce is a must. It adds a delicious crunch.
  • Cucumbers – finely chopped and layered after the lettuce. Cucumbers are incredibly fresh.
  • Red Onions – a little goes a long way here. Red onions give the dip just the perfect bite.
  • Tomatoes – sweet with a pop of color. Who can resist sweet tomatoes?! Just make sure to remove the seeds so they don’t release too much juice.

ingredients for healthy 7 layer dip recipe

RELATED: Crudité Platter 101 (How to Make a Vegetable Platter)

How to Make Healthy 7-Layer Dip:

  • Step 1: Make the Beans – add all of the bean layer ingredients (beans, garlic, red onion, cumin, chili powder, lime juice, water, and cilantro) into a bowl of a food processor and pulse until smooth, stopping the food processor to scrape down the sides. Don’t forget to thoroughly season the mixture with salt and pepper.

beans in a food processor

  • Step 2: Make the Guacamole – add the ripe avocados, cilantro, lime juice, salt, and pepper to a bowl and mash with a side of a fork until semi chunky. 

mashed up avocado in glass bowl

  • Step 3: Assemble the Dip – chop the lettuce, cucumbers, red onions, and tomatoes. Set aside. Spread the beans on a bottom of a 2-quart rectangular or round dish. Next layer the guacamole, sour cream, lettuce, cucumbers, red onions, and tomatoes. If desired, garnish with cilantro leaves. Chill 15-20 minutes before serving. 

layers of 7-layer dip

Top Tips for Making 7-Layer Dip

  • When making the bean layer and guacamole, don’t be scared to thoroughly season with salt. Keep in mind when you add all those layers together you want it to taste good and not undersalted.
  • Use Roma tomatoes for the dip and make sure to remove the seeds and the pulp. So they don’t release too much juice.
  • This dip does not do well when made ahead. I recommend making it on the day you plan on serving it. Otherwise, if it sits for too long the vegetables will release their juices.
  • Chop your veggies finely so you can easily dunk a chip in without breaking.

side view healthy 7 layer dip

More Healthy Appetizers You Might Enjoy:

  • 3-Minute Roasted Tomato Salsa
  • Greek Yogurt Onion Dip
  • Sweet Potato Bites with Spicy Guacamole
  • Cheesy Guacamole

If you try Healthy 7-Layer Dip, don’t forget to leave feedback and a rating.

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overhead vegetarian 7 layer dip

Healthy 7-Layer Dip

★★★★★ 5 from 3 reviews
  • Author: Katya
  • Prep Time: 25 mins
  • Total Time: 25 mins
  • Yield: 6-8 1x
  • Category: Appetizer
  • Method: Chop
  • Cuisine: American
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Description

Veggie loaded 7-Layer dip is a healthier version of the popular 7-layer dip that everyone SO SO loves! Made with healthy bean layer, guacamole, veggies, and no cheese.


Ingredients

Scale

Bean Layer

  • 1 (15 oz.) can black beans, drained + rinsed
  • 1 clove garlic, peeled
  • 1 Tbsp. chopped red onion
  • 1 tsp. ground cumin
  • 1/2 tsp. chili powder
  • 3 Tbsp. fresh lime juice
  • 2 Tbsp. water
  • 1/2 cup roughly chopped fresh cilantro

Avocado Layer

  • 3 large ripe avocados
  • 1/3 cup chopped fresh cilantro
  • 2 Tbsp. fresh lime juice

Everything Else

  • 1/2 cup sour cream (I used full fat)
  • 2 cups chopped or sliced iceberg lettuce
  • 1 cup finely chopped English cucumber
  • 1/4 cup chopped red onion
  • 2 roma tomatoes, seeded and chopped (about 1 cup)
  • Kosher salt and fresh black pepper
  • Fresh cilantro, to garnish, optional
  • Tortilla chips, to serve

Instructions

Bean Layer

  1. To a bowl of a food processor, add beans, garlic, red onion, cumin, chili powder, lime juice, water, and cilantro. Season thoroughly with salt and pepper to taste. Pulse until well blended and smooth, scrapping down the sides.

Avocado Layer

  1. Combine the avocado, cilantro, and lime juice in a bowl. Season with salt and pepper to taste. Mash with a fork until semi-chunky consistency.

To Assemble

  1. Spread the beans on a bottom of a 2-quart rectangular or round dish. Next layer the guacamole, sour cream, lettuce, cucumbers, red onions, and tomatoes. If desired, garnish with cilantro leaves. Chill 15-20 minutes before serving with tortilla chips.

Notes

  • Serving– this dip is best served immediately. It does not do well when made ahead. The vegetables give off juices when the dip sits for too long. You can however prepare the bean layer up to a day ahead and keep refrigerated in an airtight container until ready to serve.
  • Original Recipe – the original recipe for this healthy 7-layer dip that I published in 2015 called for a dry chipotle pepper in the bean layer. I had to change the recipe as I realized that dry chipotle peppers are not easy to come by at most grocery stores. Instead I supplemented with spices, garlic, and onion. The rest of the recipe remained the same.

Keywords: healthy, football, snack, veggies

Did you make this recipe?

Tag @littlebrokenblog on Instagram and hashtag it #littlebrokenblog

Healthy 7-layer appetizer without any processed canned stuff. Just simple, real food. | littlebroken.com @littlebroken

Originally published January 2015, updated September 2019 with new photos, rewritten post, and additional information. No change to the recipe.

Originally published in April 2015, updated December 2019 with new photos, rewritten post, and additional information. 

Healthy 7-layer appetizer without any processed canned stuff. Just simple, real food. | littlebroken.com @littlebroken

Filed Under: Appetizers, Recipes Tagged With: black beans, guacamole

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Comments

  1. Marianne Bice says

    October 3, 2018 at 9:58 PM

    Is this A gluten free dip?

    Reply
    • Katya says

      October 7, 2018 at 9:40 PM

      yes

      Reply
  2. Elina says

    December 14, 2017 at 2:47 PM

    Hi Katya,

    This is the best dip I have ever made! I love how fresh and healthy it is 🙂 Thanks for the recipe!

    ★★★★★

    Reply
    • Katya says

      December 14, 2017 at 8:23 PM

      Thanks so much! I’m happy that you’re enjoying it.

      Reply
  3. Katie says

    July 2, 2017 at 2:39 PM

    Do you think I could make the bean part ahead of time and freeze in batches. I love this dip and would like to find a way to make more with less clean up. It is delicious and my go to for a pot lucks!!! Always gone in a heartbeat!!

    Reply
    • Katya says

      July 3, 2017 at 8:56 AM

      Hi Katie: honestly I’m not so sure. You can try. It’s so hard to say without giving a try first. I want to say that it should freeze okay. I honestly don’t see why it wouldn’t. Let me know how it does for you. So glad you’re enjoying the dip!

      Reply
  4. Jill faber says

    April 22, 2017 at 12:40 AM

    This is the first review I have ever posted, this was amazing. It was Bunko night and my turn to bring a treat. I work full time and never have time to plan. I pulled into the grocery store parking lot and searched appetizer on Pinterest, I needed something easy and quick, it was 5:30 and Bunko was @7. Belonging to this group for over 15 years this was the best response I have ever received. It was light and refreshing! I was in a rush and used canned seasoned re fried beans, this will be my go to summer app. Thanks!

    ★★★★★

    Reply
    • Katya says

      April 22, 2017 at 11:28 AM

      Aww…thanks so much for your fantastic review Jill! So glad you were able to make this in no time and that everyone enjoyed it!

      Reply
  5. Jessica says

    May 26, 2016 at 1:52 PM

    Would this hold good overnight, Or for a few days… Or would the Avocado turn black?

    Reply
    • Katya says

      May 27, 2016 at 8:41 AM

      Hi Jessica, not only would the avocado brown but the veggies will give out their juices and the dip will end up being watered down a bit. I would recommend you make this day of your event!

      Reply
  6. Megan Marlowe says

    July 31, 2015 at 8:42 PM

    This looks absolutely delicious! I’m loving all the veggies! Can’t wait to try this!

    Reply
    • Katya says

      August 1, 2015 at 10:39 AM

      Thanks Megan! I hope you enjoy it.

      Reply
  7. Joy says

    May 31, 2015 at 10:56 PM

    I made this tonight for an appetizer to take over a friends house. It was a definite hit. All gone before dinner. My husband even said you better keep this one because it’s a definite keeper!

    ★★★★★

    Reply
    • Katya says

      June 1, 2015 at 12:03 AM

      That’s so great Joy! Glad the dip was a hit and always a bonus when hubby approves (especially on no meat meals 🙂

      Reply
  8. Darlene @ Dip Recipe Creations says

    April 27, 2015 at 9:18 PM

    I love all the veggies in this! That’s one way to eat all my veggies…put them in a dip 🙂 Pinned

    Reply
    • Katya says

      April 28, 2015 at 4:25 PM

      Thanks Darlene! I’m right there with you. I’m a huge veggie lover too!!!

      Reply

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Hello and Welcome! I’m Katya. I believe life is too short to eat bad food and wear boring shoes. I'm glad you're here! Learn more...

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