This Skinny Seven Layer Dip is packed with fresh vegetables and makes a delicious, lighter appetizer or snack for any party or barbecue.
With summer approaching, I’ve been thinking about lighter versions of classic party foods. Instead of giving up the fun, I like to modify recipes to be more wholesome. This skinny take on the traditional seven layer dip keeps the flavor and texture you love while swapping in a few healthier ingredients.
The dip begins with a seasoned black bean layer instead of refried beans, followed by a chunky avocado layer. To cut calories and add freshness, Greek yogurt replaces sour cream and shredded lettuce stands in for shredded cheese. I pile on crisp vegetables—tomatoes, cucumbers, and red onion—for crunch and bright flavor.
The result is a fresh, crunchy, and satisfying dip that still feels indulgent. Instead of pairing it with typical tortilla chips, I served the dip with Harvest Stone® Original Brown Rice, Sesame & Flax Crackers, which are USDA organic, certified gluten-free, and non-GMO. They’re crisp, lightly salted, and a better-for-you option that complements the layers without overpowering them.
With barbecue season and summer gatherings on the horizon, this dip is an easy way to bring something nutritious and crowd-pleasing to the party. It’s simple to assemble, colorful, and stores well in the refrigerator if you have leftovers.
Skinny Seven Layer Dip
Ingredients
Bean Layer:
- 15 oz can low sodium black beans, drained and rinsed
- 1 jalapeno pepper, stem and seeds removed (keep a few seeds for more heat)
- 2 Tbsp lime juice
- 2 Tbsp water
- 1/2 cup cilantro, stems removed
- 1 tsp ground cumin
- Salt and pepper, to taste
Avocado Layer:
- 3 avocados, pitted and flesh removed from skin
- 1/3 cup cilantro, stems removed
- 2 Tbsp lime juice
- Salt and pepper, to taste
Other Ingredients:
- 1 cup non-fat plain Greek yogurt
- 2 cups chopped iceberg lettuce
- 3 Roma tomatoes, seeded and chopped (about 1 1/2 cups)
- 1 cucumber, seeded and diced (about 1 cup)
- 1/2 small red onion, diced (about 1/4 cup)
- Harvest Stone® Original Brown Rice Sesame & Flax Crackers for serving
Instructions
Bean Layer:
- In a food processor or blender, combine the black beans, jalapeno, lime juice, water, cilantro, and cumin. Blend until smooth. Season with salt and pepper to taste.
Avocado Layer:
- In a food processor or blender, pulse the avocados, cilantro, and lime juice until combined but still slightly chunky. Season with salt and pepper to taste.
To Assemble:
- Spread the bean mixture in an even layer on the bottom of a 9×13-inch baking dish.
- Spread the avocado layer evenly over the beans.
- Spread the Greek yogurt in an even layer over the avocado.
- Top with shredded lettuce, then sprinkle tomatoes, cucumber, and red onion in that order.
- Serve immediately with Harvest Stone crackers. Cover and refrigerate any leftovers.
Notes
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