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While I have my favorite stand-by appetizers, I’m always looking for something new to try. Especially when it involves making a traditional dish even healthier. This 7 layer dip recipe is packed with protein thanks to a few, easy ingredient swaps. Serve it with chips, crackers, or veggies for the perfect snack or appetizer.
I brought this dip to a gathering recently and it was a big hit judging by the empty dish I brought home. My kids also love snacking on it and I’ll often make it ahead of time for easy meal prep.
7 Layer Dip Ingredients
So what’s in a 7 layer bean dip recipe? While there have been some different variations over the years, the basic ingredients have largely stayed the same. What’s in 7 layer dip depends on who you ask, but there’s usually refried beans, sour cream, cheese, guacamole, olives and salsa or pico de gallo.
My recipe is a 7 layer dip with taco flavors and uses Greek yogurt and cottage cheese instead of sour cream. This decreases the fat (even though I’m pro-healthy fats!), but it also really ups the protein.
How to Make a 7 Layer Dip
The order of the ingredients doesn’t matter too much, but of course you’ll want toppings like olives and green onions on the top. Each layer is spread evenly into a clear dish to showcase the individual layers. The traditional 7 layer dip ingredients are ordered as follows:
Refried beans
Sour cream (or in this case cottage cheese and Greek yogurt)
Guacamole
Shredded cheese
Tomato (I use pico de gallo)
Green onion
Olives
This creates a beautifully layered dip that looks great at any gathering. It’s simple enough to keep in the fridge for snacktime too.
And if you want to increase the protein even more you can add meat. Ground beef works really well and can go on top of the bean layer. I like adding meat when I make this ahead for a simple lunch. Fresh ingredients make for great flavor!
Here’s how to make the ultimate 7 layer dip that’s packed with protein.
7-Layer Protein Dip
A healthy, high-protein twist on the classic 7-layer dip! Perfect for game day, snacks, or a quick protein boost. Kid-approved and full of flavor.
Spread the refried beans evenly on the bottom of a serving dish.
Combine cottage cheese and Greek yogurt with taco seasoning. Spread this mixture evenly over the beans.
Add guacamole by spreading over the protein layer.
Layer pico de gallo evenly on top of the guacamole.
Sprinkle shredded cheese over the pico layer.
Spread black olives evenly over the top.
Sprinkle sliced green onions over the dip.
Nutrition Facts
7-Layer Protein Dip
Amount Per Serving (1 serving)
Calories 173
Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 3g19%
Trans Fat 0.002g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 12mg4%
Sodium 599mg26%
Potassium 288mg8%
Carbohydrates 14g5%
Fiber 4g17%
Sugar 6g7%
Protein 9g18%
Vitamin A 407IU8%
Vitamin C 7mg8%
Calcium 116mg12%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Optional Toppings
Technically this is a 7 layer dip, but who’s counting? If you want to add some more toppings for more flavor, here are a few ideas.
What are some of your favorite appetizer recipes? Leave a comment and let us know!
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