Healthy Layered Dip Recipe for a Nutritious Appetizer

by Wendy O'Neal on January 4th, 2019 | No Comments »

7 layer dips are one of my weaknesses at any party, but with my resolution to eat healthier I needed to find a way lighten up my favorite dip. I think you will love my Healthy Layered Dip....you won't miss the cheese. I promise!

There is less than 1/2 cup sour cream in this whole pan, no cheese, and the beans are low fat canned refried black beans....but you won't miss any of the fat, cheese, or those layers of guacamole and sour cream. Add the sour cream to the beans gets them really creamy and gives that bit our sourness and the avocado of course replaces the guacamole. And using a ton of fresh veggies, including the lettuce, helps you fill up on healthy foods.

It gets even better if you alternate chips and veggie sticks (carrots, celery, etc) for dipping. Most of the calories come from those chips, so make sure you dip with some veggies too.

Healthy Layered Dip Recipe Ingredients

Since I'm dairy free, I subbed in dairy free sour cream but feel free to use the real stuff (or better yet, choose a low fat sour cream).

Healthy Layered Dip

Healthy Layered Dip Ingredients

shredded iceberg lettuce
1 can refried black beans (low fat or non fat variety)
1/3 cup sour cream
1 packet taco seasoning ( or make your own Homemade Taco Seasoning)
2 tomatoes, seeded and diced
1 small can sliced black olives
1 avocado, finely diced
2 green onions, finely diced (whites and greens)
handful of cilantro, roughly chopped

Healthy Layered Dip Directions

In a microwave safe dish, combine beans, sour cream, and taco seasoning and heat on high for 1 1/2 - 2 minutes or until warm and creamy. Stir well to combine.

In serving dish, fill about 2/3 full with shredded iceberg lettuce (I used a pie dish for my dip). Top with bean mixture, making sure to cover all the lettuce and spreading to cover the entire dish. Top with remaining ingredients sprinkled evenly over the top. Finish with an extra dollop of sour cream.

Serve with chips and fresh veggies.

When is your next party for you to test out this recipe?

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Wendy O'Neal

Wendy is married to her high school sweetheart, is a mom to 2 children, and lives in Arizona! She shares her family friendly recipes at Around My Family Table. Live threw her a curve ball after a life threatening dairy allergy and wheat allergy emerged in 2012, so now many of her recipes are gluten and dairy free. When she's not cooking find her on Pinterestor Instagram!