Tag Archives: food

Healthy Seven-Layer Dip

It is almost Super Bowl time so I am sharing this really simple, but healthy & tasty, seven-layer dip. This recipe is from Tosca Reno.

Truth be told, I make this year round! This is a great meal, and leaves leftovers for lunch the next day. The best part is heating the leftovers the next day(there will not be any if you make this for a party)! I heat some up and add it to the top of a a bowl of greens. For my kids I throw some on tortillas and make burritos, or put on top of a tostada, or into a hard taco shell.


1 1/2 Cups plain non-fat yogurt, strained for about two hours to thicken. If you use Greek yogurt straining is not as necessary.  (see below)

4 Tbs mild green chilies

1 tsp sea salt

1 tsp ground black pepper

2 cups plum tomatoes, peeled, chopped and drained in a colander (really any kind of tomato works)

1 cup finely chopped red onion (nicer-dicer it)

1/2 cup fresh cilantro

1 16-oz can low-fat refried beans (get spicy if they have it & black if they have them)

Tabasco sauce, several drops (or your favorite hot sauce)

Worcestershire sauce, several drops

1 1/2 cups guacamole (trader joes and Costco have great ones, already made & zippy! Also they can be frozen & used as needed. Just drop the package in warm water.)

1 cup black olives, chopped (optional)

1 bunch green onion, trimmed and chopped

1 1/2 cups low-fat Monterey Jack cheese, shredded


1.  In a small bowl combine strained yogurt with chilies, sea salt and pepper.  Set aside.

2.  In a medium bowl, combine chopped, drained tomatoes, purple onion, cilantro…mix well and set aside.

3.  In another medium bowl combine beans, Tabasco and Worcestershire sauces.  Mix well and set aside.

The dip gets messy so try NOT to use a glass dish if you have another option!

1st layer is the bean mixture.  Spread, making as smooth as possible.

(I added some leftover whole grain rice. Feel free to add ground beef, turkey, shredded chicken, or anything else you feel like sneaking in. Get creative!)

2nd Layer is guacamole

3rd layer is the yogurt mixture from step 1

4th layer is chopped black olives if you are using them

5th layer is tomato & red onion mixture, use hands to distribute evenly

6th layer is green onions

7th layer is shredded cheese

(Add cilantro to the top as garnish-I was out)

EASY, Simple and delish, what more could you ask for?

Serve with chips, cucumber slices, celery & carrot sticks!

About the yogurt:

*To Strain the yogurt: Place 2 layers of cheesecloth which you can get at any grocery store in a fine-strainer and dump the yogurt in.  Place over a bowl to catch the liquids and place in the fridge. I don’t always do this. If I am making the dish and serving it right away I don’t bother. I find the Fage 2% Greek yogurt is pretty thick to begin with.