Guilt Free 7 Layer Bean Dip
Can 7 Layer Dip actually be healthy? Absolutely! It’s usually filled with fat, calories, and lacks in nutrition – but with a few easy swaps you’ll get a dip that’s still FULL of flavor, and still healthy enough to be a one dish meal.
I was inspired by this recipe from Fannetastic Food, and made a few modifications to Anne’s recipe for dinner a few nights ago. My modified ingredients list is below, and you can find the original here.
Thanks Anne for a great recipe! My husband totally loved this dish – and it’s great as a quick and easy weeknight meal, or as an appetizer for parties.
The secret swaps and ingredients that make this dish healthy are:
1 can (15 ounces) of refried black beans, made with all-natural ingredients without oil, sugar, etc. added
(Instead of the processed refried beans typically used.)
2 mashed avocados
(Instead of avocado “dip”).
Season them with 2 tablespoon lemon juice, 1/2 teaspoon salt, 1/2 teaspoon pepper
8 ounces of 0% Fage Greek Yogurt seasoned with taco seasoning
(Or you can also use fat-free sour cream instead of regular sour cream or mayonnaise.)
1 bunch of green onions
3 to 4 Roma tomatoes, diced (per Anne’s suggestion)
You can use diced red onions, diced red pepper, etc. – the sky’s the limit.
1/4 cup low fat Mexican cheese blend
I served the dip with homemade, baked tortilla chips: made using corn tortillas, olive oil spray, and salt; broiled in the oven at 350°F.
Directions
- Warm up refried beans in a small pot over medium heat. Add taco seasoning to taste. Once all combined, set aside to cool.
- Peel, pit and mash avocados in a small bowl. Add lemon juice, salt, pepper; stir to combine.
- Combine yogurt and taco seasoning mix in another bowl.
- Cut corn tortillas into eighths, spread on a baking sheet that has been sprayed with olive oil cooking spray. Spray the tops of the tortillas with cooking spray, season with salt, and broil at 350°F on low until the tortillas are crispy and golden brown.
- To assemble:
- Spread refried beans on a large, shallow serving platter
- Spread avocado mixture over bean dip
- Spread yogurt mixture over bean dip
- Sprinkle with green onions and tomatoes
- Cover with grated low fat Mexican cheese
- Serve with the homemade corn chips!
Anjali Shah is a food writer and owner of The Picky Eater, a healthy food and lifestyle blog. Her blog chronicles her adventures in making healthy recipes that her “fast food loving husband” will enjoy – so all of her recipes are “husband approved”! You’ll also find healthy lifestyle tips, snippets of Anjali’s everyday life, and other personal anecdotes alongside healthy and flavorful recipes on her blog. More about Anjali: She is a traveler, adventurer, cooking-show addict, lover of veggies, self-taught chef, and a Bay Area native.
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