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.
- 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!