While I have some favorite standby appetizers, I’m always looking for something new to try. Especially when it involves making traditional dishes healthier. This 7-layer dip recipe is packed with protein thanks to a few easy ingredient swaps. Serve with chips, crackers, or veggies for the perfect snack or appetizer.
I brought this dip to a recent gathering, and judging by the empty plate I brought home, it was a huge hit. My kids also love to snack, so I’ll often make them ahead of time for easy meal prep.
7 layer dip material
So what’s in this 7 layer bean dip recipe? There have been many variations over the years, but the basic ingredients have remained largely the same. The contents of a seven-layer dip vary depending on who you ask, but typically include refried beans, sour cream, cheese, guacamole, olives, salsa, or pico de gallo.
My recipe is a 7-layer dip that tastes like tacos, but uses Greek yogurt and cottage cheese instead of sour cream. This reduces fat (although I love healthy fats!) but actually increases protein.
How to make 7 layer dip
The order of the ingredients doesn’t really matter, but of course it would be nice to top it with toppings like olives and green onions. Spread each layer evenly on a clear plate to show the individual layers. The order of ingredients for a traditional 7-layer dip is as follows:
- roasted beans
- Sour cream (or in this case cottage cheese and Greek yogurt)
- guacamole
- shredded cheese
- Tomatoes (I used pico de gallo)
- green onion
- olive
This makes a beautifully layered dip that looks great at any gathering. It’s simple enough to keep in the refrigerator for snack time.
And if you want to increase the amount of protein, you can add meat. Ground beef works really well and can go on top of the bean layer. I like to add meat when making this for a quick lunch. Fresh ingredients provide the best taste!
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, a snack or a quick protein boost. Kids love it and it’s full of flavor.
Spread the roasted beans evenly on the bottom of the plate.
Mix the cottage cheese and Greek yogurt with the taco seasoning. Spread this mixture evenly over the beans.
Spread and add guacamole over the protein layer.
Spread the pico de gallo evenly over the guacamole.
Sprinkle shredded cheese over the pico layer.
Spread the black olives evenly on top.
Sprinkle sliced green onions over the dip.
Nutrition Facts
7 layer protein dip
Amount per serving (per serving)
calorie 173
calories from fat 90
% Daily Value*
province 10g15%
3g saturated fat19%
Trans fat 0.002g
1g polyunsaturated fat
5g monounsaturated fat
cholesterol 12mg4%
sodium 599mg26%
potassium 288mg8%
carbohydrate 14g5%
4g fiber17%
6g sugar7%
protein 9g18%
Vitamin A 407IU8%
Vitamin C 7 mg8%
calcium 116mg12%
steel 1mg6%
*Percent Daily Values are based on a 2000 calorie diet.
optional toppings
Technically this is a 7-layer dip, but who counts? If you want to add more toppings for more flavor, here are some ideas.
What is your favorite appetizer recipe? Let us know by leaving a comment!
