Even though I have my favorite starters, I’m always looking for something new to try. Especially when it comes to making a traditional dish even healthier. This 7-layer dip recipe is packed with protein with a few easy ingredient swaps. Serve it with chips, crackers or vegetables for a perfect snack or appetizer.
I recently brought this dip to a get-together and it was a big hit judging by the empty dish I took home. My kids also love snacking on it and I often make it ahead of time to make meal prep easier.
7 Layer Dip Ingredients
So what goes into a 7 layer bean dip recipe? Although there have been some variations over the years, the basic ingredients have remained largely the same. What’s in the 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 increases the protein content.
How to Make 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 top. Each layer is distributed evenly in a transparent dish to highlight the individual layers. The traditional ingredients of 7 Layer Dip are classified as follows:
- Refried beans
- Sour cream (or in this case, cottage cheese and Greek yogurt)
- Guacamole
- Grated cheese
- Tomato (I used pico de gallo)
- Green onion
- Olives
This creates a beautifully layered dip that’s perfect for any gathering. It’s easy enough to store in the fridge for snacking too.
And if you want to increase the protein even more, you can add meat. Ground beef works great and can cover the bean layer. I like to add meat when making this ahead of time for a simple lunch. Fresh ingredients for delicious flavor!
Here’s how to make the ultimate protein-packed 7-layer dip.
7 Layer Protein Dip
A healthy, protein-rich twist on the classic 7-layer dip! Perfect for game day, snacking, or a quick protein boost. Kid approved and full of flavor.
-
Spread the refried beans evenly in the bottom of a serving dish.
-
Mix the cottage cheese and Greek yogurt with the taco seasoning. Spread this mixture evenly over the beans.
-
Add the guacamole, spreading it over the protein layer.
-
Spread the pico de gallo evenly over the guacamole.
-
Sprinkle grated cheese over the pico layer.
-
Spread the black olives evenly on top.
-
Sprinkle sliced green onions over dip.
Nutrition Facts
7 Layer Protein Dip
Amount per serving (1 serving)
Calories 173
Calories from fat 90
% daily value*
Fat 10g15%
3g saturated fat19%
Trans fat 0.002 g
Polyunsaturated fat 1g
Monounsaturated fat 5g
Cholesterol 12mg4%
Sodium 599 mg26%
Potassium 288mg8%
Carbohydrates 14g5%
4g fiber17%
Sugar 6g7%
Protein 9g18%
Vitamin A 407UI8%
Vitamin C 7mg8%
Calcium 116mg12%
Iron 1mg6%
*Percent Daily Values are based on a 2,000 calorie diet.
Optional toppings
Technically it’s a 7-layer dip, but who’s counting? If you want to add a few extra toppings for extra flavor, here are some ideas.
What are your favorite aperitif recipes? Leave a comment and let us know!
