Healthy 7 Layer Dip (Gluten Free) – a zero guilt 7 Layer Dip, made with clean ingredients and perfect for game day  or taco night.

I’m always looking for fun snack ideas that are on the healthier side. While I love pizza and a good chips and dip situation, I don’t love what greasy foods do to my stomach. Fine once in a while, but tasty snacks don’t have to be laden with processed ingredients that wreck your gut! Today I’m keeping it clean with this Healthy 7 Layer Dip – it’s the perfect addition to taco night or a game day spread and can be enjoyed without any guilt!

Healthy 7 Layer Taco Dip Recipe

I’m calling this a “healthier” recipe because I’ve made a few simple adjustments to lighten up a classic layer dip recipe. Instead of sour cream, I used Greek yogurt which is less processed and adds a boost of protein. I’ve also cut back on the cheese, adding just a sprinkling of grated raw cheddar. Pro tip: look for raw cheeses and grate your own – the pre-shredded bagged cheeses contain anti-caking ingredients (yuck!). You can also skip the store bought guacamole that usually contains extra preservatives and make your own easy guacamole by mashing some avocado with lime juice and a little salt.

How to Make 7 Layer Dip

This layer dip recipe consists of three creamy base layers and four toppings. To make the dip, spread the first three layers into a pie dish, add toppings, and refrigerate until ready to serve!

Layer 1 – refried beans. I’ve been enjoying these Organic Refried Pinto Beans from Thrive Market. Mashed pinto or black beans are a good substitute if desired.

Layer 2 – taco seasoned Greek yogurt. To make this layer, simply combine Greek yogurt with my Homemade Taco Seasoning (keep this on hand for taco/fajita night!)

Layer 3 – easy guacamole. For the guacamole, add lime juice and salt to mashed avocado.

For the toppings, I like chopped tomatoes, chopped black olives, shredded cheddar, and chopped green onions. Feel free to change up the toppings according to your preference. Chopped cilantro, shredded lettuce, and diced jalapenos are great additions to this healthy 7 layer dip.

What to Eat with 7 Layer Dip

Of course, tortilla chips are the logical go-to dipper for a good 7 layer dip, but there are plenty of delicious alternatives if you’re looking for a cleaner option. Celery, bell peppers, homemade pita chips, plantain chips, or almond/rice crackers are all great ideas. Let your imagination run wild!

More Recipes for Taco Night

Instant Pot Easy Taco Meat

Sheet Pan Chicken Fajitas

Homemade Pico de Gallo

Easy Taco Soup Recipe

Honey Lime Shrimp Tacos

healthy 7 layer dip

Healthy 7 Layer Dip (Gluten Free)

Healthy 7 Layer Dip (Gluten Free) - a zero guilt 7 Layer Dip, made with clean ingredients and perfect for game day  or taco night.


  • 14 ounce refried beans
  • 1 cup Greek yogurt
  • 1 tablespoon homemade taco seasoning, see recipe below
  • 1 large avocado, mashed
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon sea salt
  • 1/2 cup chopped tomatoes
  • 1/4 cup chopped black olives
  • 2 tablespoons chopped green onion
  • 1/4 cup grated raw cheddar


  • In a small bowl, mix the yogurt and taco seasoning. Set aside.
  • In a separate bowl, mix the mashed avocado, lime juice, and salt.
  • Spread the refried beans into a 9 inch pie plate (or similar sized dish)
  • Spread the yogurt mixture on top of the beans. Spread the avocado on top of the yogurt.
  • Arrange remaining toppings on top. Cover and refrigerate until ready to serve.


Calories: 112kcal, Carbohydrates: 9g, Protein: 6g, Fat: 6g, Saturated Fat: 1g, Trans Fat: 1g, Cholesterol: 5mg, Sodium: 551mg, Potassium: 197mg, Fiber: 4g, Sugar: 3g, Vitamin A: 164IU, Vitamin C: 5mg, Calcium: 81mg, Iron: 1mg


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