Seven Layer Dip – The Ultimate Game Day Appetizer! 🏈🎉
Layer up the flavor with this easy and crowd-pleasing Seven Layer Dip—the perfect Super Bowl party appetizer! Featuring refried beans, creamy guacamole, tangy sour cream, fresh salsa, shredded cheese, olives, and green onions, this dip is a guaranteed hit. Serve with crispy tortilla chips and watch it disappear before halftime!
Seven Layer Dip
Total time: 25 minutes
Servings:
This Healthy Seven-Layer Dip makes about 8-10 servings, depending on portion size. It's perfect for a Super Bowl party or any gathering where guests will be snacking! 🏈🎉
This Healthy Seven-Layer Dip is packed with fresh ingredients, protein, and fiber, making it a nutritious yet delicious game day snack. Serve it with whole-grain tortilla chips or fresh veggie sticks for a lighter twist on the classic!
Kitchen Tools Needed
Mixing Bowls –For preparing and mixing the different layers like the black bean base, Greek yogurt, guacamole, and fresh salsa.
Fork or Potato Masher – To mash the black beans and avocados for a smooth and creamy texture.
Cutting Board & Sharp Knife – Essential for chopping tomatoes, onions, bell peppers, olives, and herbs.
Measuring Cups & Spoons – To ensure accurate ingredient portions.
Spatula or Spoon – For evenly spreading each layer in the serving dish.
Serving Dish (8x8 or Shallow Bowl) – A glass or ceramic dish works best to display the beautiful layers.
Ingredients
Black Bean Base:
- 1 can low-sodium black beans, mashed
- 1 tsp cumin, 1 tsp chili powder, 1 tbsp lime juice
Greek Yogurt Layer:
- 1 cup plain Greek yogurt
- ½ tsp garlic powder, ½ tsp onion powder, ½ tsp smoked paprika, salt
Guacamole Layer:
- 2 avocados, mashed with lime juice, garlic powder, salt
Fresh Salsa Layer:
- 1 cup diced tomatoes, ¼ cup red onion, cilantro, lime juice
Cheese Layer:
- ¾ cup reduced-fat shredded cheese
Crunchy Veggies:
- ½ cup diced bell peppers, ¼ cup sliced black olives (optional)
Toppings:
- ¼ cup chopped green onions, fresh cilantro
Serve with baked tortilla chips or veggie sticks! 🏈🥑🎉
Instructions
- Prepare the bean layer: Mash black beans with cumin, chili powder, and lime juice, then spread evenly in a serving dish.
- Make the Greek yogurt layer: Mix Greek yogurt with garlic powder, onion powder, smoked paprika, and salt, then spread over the beans.
- Mash the guacamole: Combine avocados, lime juice, garlic powder, and salt, then layer on top.
- Prepare fresh salsa: Mix diced tomatoes, red onion, cilantro, and lime juice, then add as the next layer.
- Sprinkle shredded cheese evenly over the salsa.
- Add diced bell peppers and black olives for extra crunch and flavor.
- Finish
with chopped green onions and fresh cilantro for garnish.
Nutrition Information:
Serving: 1 cup
Calories:
278 kcal | Carbohydrates:
28g | Protein: 14g | Fat:
15g
Benefits of Seven-Layer Dip
High in Protein & Fiber
With Greek yogurt, black beans, and avocados, this dip provides a satisfying mix of protein and fiber to keep you full longer.
Heart-Healthy Fats
Avocados and olives offer healthy monounsaturated fats, which support heart health and keep you energized during game day.
Loaded with Vitamins & Antioxidants
Packed with tomatoes, bell peppers, and fresh herbs, this dip is rich in vitamin C, potassium, and antioxidants to support overall health.
Crowd-Pleasing & Easy to Make
This
simple, make-ahead recipe is perfect for
Super Bowl parties and gatherings, offering a delicious and nutritious snack everyone will love! 🏈🥑🎉
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