Healthy Seven Layer Dip Recipe | Whittier, CA | PIH Health

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Published on February 13, 2022

Healthy Seven Layer Dip Recipe

Photo of a bowl of seven layer dipSnack on this healthy seven-layer dip that’s sure to be a winner when you watch the big game! Instead of high-fat refried beans and sour cream, this tasty dip is packed with healthy black beans, yogurt and avocados.

Ingredients

  • 2 avocados, pitted and peeled
  • 2 Tbsp fresh lime juice
  • 1/4 tsp salt
  • 1/2 tsp black pepper, or to taste
  • 4 oz fat-free Greek yogurt (gluten free if needed)
  • 1 Tbsp chili powder
  • 1/2 tsp ground cumin
  • 1 can (15 oz) black beans, rinsed and drained
  • 3 plum tomatoes, diced plus additional for garnish
  • 1/2 red onion, diced
  • 1/2 green bell pepper, diced or 1 jalapeño pepper, diced (optional)
  • 1/4 cup grated reduced-fat cheddar cheese
  • 2 scallions, chopped

Preparation

In a small bowl, mash the avocados. Add the lime juice, salt and black pepper and stir to combine.

In another small bowl, combine yogurt, chili powder and cumin.

Preheat oven to 350°. In a large, shallow ovenproof glass pan, spread the black beans.

Spread the avocado mixture over beans. Spread the yogurt mixture over the avocados. Sprinkle the tomatoes, red onion and bell pepper (if using) over the avocados. Sprinkle with the cheese. Top with scallions and additional chopped tomato.

Bake for 10 minutes, or until the cheese is melted. Serve immediately.

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.