Healthy Seven Layer Dip

My fiancé has “food days” at work where people pitch in and bring in food for his team. He has asked me to make things before but since I pretty much refuse to make unhealthy food (even dessert), I did not want to spend time figuring out how to make something better. But now since I have this blog, the more chances I have to come up with new recipes and have people, especially strangers, taste test them, the better!

So he came home one evening and asked me to make a seven layer dip. I have never made a seven layer dip before, but I have eaten it (once or twice). At first I was worried, “I’ve never made that before! What if it turns out horrible and people will never want his fiancé to make anything ever again?” But I was happy to figure it out. After all, I was only helping him eat healthier at work, right?

Healthy Seven Layer Dip - Kate's Better Bite

This dip (pictured) was my original idea but what he brought to work was actually slightly different because he asked me to include a couple of other ingredients. I will post that variation soon, which is actually an eight layer dip. Both versions got great responses though. I like this version of the healthy seven layer dip better because it uses more fresh ingredients.

Healthy Seven Layer Dip - Kate's Better Bite


Healthy Seven Layer Dip
 
Prep time
Total time
 
This dip tastes very fresh - because it is!
Author:
Recipe type: Appetizer, Snack
Ingredients
  • 1: 1.5 cans black beans, drained and rinsed (no salt added or low sodium)
  • 1: ¼ cup salsa
  • 1: ½ tsp garlic powder
  • 1: ¼ tsp cumin
  • 1: ½ tsp ancho chile powder
  • - - - - - - -
  • 2: 2.5 avocados
  • 2: ¼ cup cilantro, chopped
  • 2: 1.5 Tbsp lemon juice
  • 2: ¼ tsp salt
  • 2: ¼ tsp pepper
  • - - - - - - -
  • 3: ¾ cup fat-free plain Greek yogurt
  • 3: ¼ cup low-fat sour cream
  • 3: ½ tsp ancho chile powder
  • 3: ½ tsp garlic powder
  • 3: ¼ tsp cumin
  • - - - - - - -
  • 4: 8 oz package shredded lettuce
  • - - - - - - -
  • 5: ½ small red onion (or ¼ large onion), finely diced
  • - - - - - - -
  • 6: 1 yellow bell pepper, finely diced
  • - - - - - - -
  • 7: 10 oz package of grape tomatoes, finely diced
  • - - - - - - -
  • Salt, pepper, and additional cilantro for topping.
Instructions
  1. Drain and rinse the black beans, transfer to a medium bowl. Mash beans with a fork, add salsa and seasonings and mix. Spread bean mixture on bottom of a 9 x 13 glass baking dish.
  2. Rinse bowl then add avocados. Mash with a fork then add cilantro, lemon juice, salt, and pepper and mix. Layer on top of bean mixture.
  3. Rinse bowl then mix all ingredients for third layer. Layer on top of avocado.
  4. Spread lettuce as the next layer.
  5. Spread diced red onion as the next layer.
  6. Spread diced bell pepper as the next layer.
  7. Spread diced tomatoes as the next layer.
  8. Top with a little salt, pepper, and more chopped cilantro on top.
Notes
This fills up a 9 x 13 baking dish when each layer is spread thin.
This will be good for about 3-4 days if refrigerated.

 

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2 Responses to Healthy Seven Layer Dip

  1. Liz says:

    I do not like anything with avacado, but I LOVED this dip. Great job Kate!

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