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Best Healthy 7 Layer Dip Recipe - Easy And Gut-Friendly

Best Healthy 7-Layer Dip Recipe

Laura Villanueva
This healthy 7 layer dip is packed with gut-friendly, nutrient-dense ingredients.
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Prep Time 15 minutes
Total Time 15 minutes
Course Appetizers & Snacks, Dips & Spreads, Party Dip
Cuisine Mexican
Servings 10
Calories 79 kcal

Equipment

Ingredients
  

  • 2 15-ounce can refried beans
  • 2 cups Greek yogurt (plain or unsweetened dairy-free yogurt)
  • 1 cup salsa (pico de gallo or your favorite variety of salsa)
  • 3 ripe avocados
  • 1 tablespoon lime, juice
  • 1 pinch sea salt
  • 1 cup lettuce, romaine (or iceberg lettuce)
  • 1 cup cheese, cheddar (shredded can swap with dairy-free cheese alternative)
  • ½ cup olives, Kalamata (sliced)

Optional Toppings:

  • onions, green (chopped)
  • cilantro, fresh
  • jalapeno peppers (sliced)

Instructions
 

  • Prepare the Bean Layer
    In a small bowl, mix refried beans with cumin and chili powder. Spread the seasoned beans evenly on the bottom of a 9x9-inch glass baking dish.
  • Make the Greek Yogurt Spread
    In another bowl, whisk together Greek yogurt, lime juice, garlic powder, and a pinch of salt. Gently layer it over the beans.
  • Whip Up the Guacamole
    Mash the avocados with lime juice, chopped cilantro, and salt until mostly smooth with some chunks for texture. You can also try my simple guacamole recipe instead. Carefully spread over the yogurt layer.
  • Add the Salsa Layer
    Spread a layer of fresh salsa or pico de gallo evenly on top of the guacamole.
  • Layer the Lettuce
    Sprinkle the shredded romaine lettuce evenly over the salsa.
  • Add Tomatoes, Red Onion, and Olives
    Top the lettuce with diced tomatoes, red onions, and black olives.
  • Sprinkle Cheese
    Finally, sprinkle shredded cheese or your preferred dairy-free alternative on top.
  • Garnish and Serve
    Finish with a sprinkle of fresh cilantro and optional jalapeños. Serve immediately with gluten-free tortilla chips, veggie sticks, baked plantains, or homemade crackers.

Laura's Recipe Tips

Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping

🌿 The Harmony Method™ Pillars Supported 🌿

Rotation | Gut-Hormone-Mood | Flavor Infusion | Mindful Meal Mapping

Nutrition

Serving: 1 ServingCalories: 79kcalCarbohydrates: 7gProtein: 5gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 1gTrans Fat: 0.002gCholesterol: 2mgSodium: 408mgPotassium: 141mgFiber: 1gSugar: 2gVitamin A: 564IUVitamin C: 1mgCalcium: 65mgIron: 0.4mg

The information shown is an estimate provided by an online nutrition calculator. Modify as needed and enjoy.

Keyword 7 layer dip, gut healthy appetizer, healthy 7 layer dip, healthy party dip
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