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.
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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.
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.
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.
- 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.
- 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.
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.
More Healthy Appetizers You Might Enjoy:
- 3-Minute Roasted Tomato Salsa
- Greek Yogurt Onion Dip
- Sweet Potato Bites with Spicy Guacamole
- Cheesy Guacamole
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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.
- 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
- 3 large ripe avocados
- 1/3 cup chopped fresh cilantro
- 2 Tbsp. fresh lime juice
- 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
- 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.
- 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.
- 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.
- 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
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.