Recipe: Guilt-Free 7 Layer Bean Dip

Dips + Sauces Recipes

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Looking for a 7 layer dip that is loaded with nutrition instead of fat and calories?  This 7 Layer Bean Dip recipe fits the bill. A few easy swaps leaves this recipe with far fewer calories than traditional seven layer dip without sacrificing any of the flavor. This recipe is one of my boys’ favorites and I am sure it will become a family favorite at your house too!



  • 1 15 oz can of low sodium refried black beans
  • 2 Mashed avocados (instead of avocado “dip”)
  • Lime Juice (a couple squeezes)
  • Chopped fresh cilantro
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 8 oz of 0% Greek Yogurt
  • Prepared taco seasoning
  • 1 bunch of green onions chopped
  • 3-4 roma tomatoes, diced
  • 1/4 cup low fat Mexican Cheese blend
  • Corn tortillas, olive oil cooking spray, dash of salt (for homemade tortilla chips)

From the kitchen of: The Picky Eater

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