This thick and creamy, guilt-free skinny seven layer dip is made with Greek yogurt instead of sour cream. It’s full of protein, veggies, and there’s no sacrifice on the flavor!
seven layer dip on glass bowl surrounded by homemade tortilla chips

My snack of choice when I want something light and fresh but full of flavor? You’re looking at it. This skinny seven layer dip really hits the spot.

I wish I could say that I shared this bowl of seven delicious flavors with a group of good friends. But I didn’t. Anees and I enjoyed all of this. We did! One homemade tortilla chip after another. We dipped and crunched and dipped and crunched until we couldn’t anymore!

And unlike other foods, this dip tastes even more delicious with time! So make it and enjoy it throughout the week as a snack. That is, if it lasts that long!

showing layers of skinny seven layer tortilla dip on white surface with homemade tortilla chipsOnce you make this dip, I promise you will make it again and again because it’s absolutely addicting!

This version of the skinny seven layer dip has only 140 calories per serving and 10 grams of protein! This is a perfectly balanced snack! Dip celery or carrot sticks in it to make it even more veggie packed. Or do what I do, make homemade tortilla chips in a jiffy! They taste so much better than the store bought kind and aren’t full of preservatives.

To make the tortilla chips:

Pick up some corn tortillas from the store. I wish I could tell you there’s a quick way to make them at home but there really isn’t. Preheat a saucepan with a few inches of oil. Let the oil heat up to 370 degrees F. Cut the corn tortillas into quarters and fry a few pieces at a time for just a few minutes. Let the tortillas brown slightly before removing with a slotted spoon. Remove them onto a plate lined with paper towel. Season lightly with sea salt.

It doesn’t get easier than that, right? It will take you no more than just 10 minutes!

showing layers of seven layer dip with scattered tortilla chips on the side

To make the skinny seven layer dip:

Start with your favorite refried beans. Light, low-fat, vegetarian. Oh and refried black beans! I LOVE those. Use what you like. I’ve tried every kind and this dip is delicious with all of them. Lay the first layer of the refried beans in your serving dish.

Next combine half the Greek yogurt in a bowl with the taco seasoning. Mix until smooth and pour on top of the refried beans.

Combine the remaining greek yogurt with the 2 avocados and using a potato masher or the back of a fork, break down the avocados into tiny pieces. For an even smoother avocado layer, throw the 2 ingredients into a food processor and process until smooth. Pour layer three over the taco seasoning layer.

Layer on the cheese, diced tomatoes, olives, and scallions as the 4th, 5th, 6th, and 7th layers.

That’s it! A totally fresco style dip with about 15 minutes of work!

It’s the thickest, creamiest, most guilt-free dip i’ve ever had. And you are going to LOVE it. Have it with carrot/celery sticks or these homemade tortilla chips. Or both. Go ahead. I won’t judge you!

chips standing in prepared layered dip

Yield: serves 10

Skinny Seven Layer Dip with Homemade Tortilla Chips

Prep Time 15 minutes
Additional Time 30 minutes
Total Time 45 minutes

This thick and creamy, guilt-free skinny seven layer dip is made with Greek yogurt instead of sour cream. It's full of protein, veggies, and there's no sacrifice on the flavor!

Ingredients

For the Seven Layer Dip:

  • 8 oz (1/2 can) of refried beans (I used black beans, use what you like. Low-fat, vegetarian, etc)
  • 2 cups greek yogurt (or sour cream), divided
  • 1/2 packet of taco seasoning (mild, medium, or hot)
  • 2 ripe avocados
  • 3/4 cup mexican cheese blend (Monterey Jack + Cheddar cheese)
  • 1 tomato, diced (with seeds and juice removed)
  • 8 - 10 black olives, sliced
  • 2 scallions, chopped

For the Tortilla chips:

  • Corn tortillas (cut into quarters)
  • Oil for frying
  • Sea salt

Instructions

    1. For the Seven Layer Dip: In a serving dish, spread the refried beans evenly into a layer. In a small bowl, combine half the greek yogurt with the taco seasoning and mix until taco seasoning is evenly dispersed. Spread the taco seasoned layer over the refried beans layer. In another small bowl, combine the remaining greek yogurt with the avocados and using a potato masher or the back of a fork break down the avocados. Alternately, add the greek yogurt and avocados into a food processor and pulse until completely combined. Pour the layer onto the taco seasoning layer. Add the cheese blend, diced tomato, black olives, and scallions on as the 4th, 5th, 6th, and 7th layers in that order. Cool in the refrigerator for at least 30 minutes for best flavor or serve immediately. The dip will remain fresh for up to 5 days in an airtight container in the refrigerator.
    2. To make the tortilla chips: Preheat a saucepan with a few inches of oil. Let the oil heat up to 370 degrees F. Fry quartered tortilla a few pieces at a time for just a 2 -3 minutes. Let the tortillas brown slightly before removing with a slotted spoon. Remove them onto a plate lined with paper towel. Season lightly with sea salt. Serve immediately. Keep any leftover tortillas in an airtight container at room temperature.

Have you made this recipe?

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