Seven-Layer Taco Dip Recipe That's Actually Good for You (2024)

This healthy Seven-Layer Taco Dip is the perfect dish to take to a Super Bowl Party or family gathering!

Post by contributing writer AlexandraMaul

You know those mouth-watering seven layer taco dips that you see around game day tailgates? They are SO good. But, they are usually also pretty processed, full of strange ingredients you can’t pronounce, and sky-high in processed sodium from the store-made salsa, cheeses, bean dips, and more.

I decided I had to revamp the traditional seven layer taco dip – using real foodingredients and upping the nutrition – while still keeping the traditional flavors, of course! This version is packed with super fresh produce and also naturally gluten-free and dairy-free.

This recipe is full of options. Can’t tolerate dairy? Skip the cheese or use a cheese alternative. Family members not fans of leafy greens? Skip the spinach and just use chopped romaine. You’d rather use black beans than refried pinto? Go for it.

This recipe is like your template… do what you love! Oh, and because these are individual servings, you can also add as much or as little of each layer as your heart desires.

I used individual one-cup portions, which are pretty big for one person (although no complaints from my family!) – this recipe made 4 servings with some leftover ingredients (see my suggestions for leftovers below). I used 1-cupglass pyrex dishes to serve these. If you’d like, you can also just make one larger dip, although I’m not sure how big of a serving container you’d need. If you try it, please let us know!

Here’s how I revamped the traditional seven-layer taco dip recipe to cut the chemicals and sneak in some additional nutrients:

Layer by layer, starting with the bottom layer:

Layer 1: Refried beans – look for low sodium, and a short ingredient list of items you can pronounce (I used Amy’s Organic, Low-Sodium, Traditional Refried Pinto Beans). The can is also BPA-free!

Layer 2: Yogurt with homemade taco seasoning (I use ) – I used plain coconut milk yogurt (I have to avoid dairy). You could also use plain yogurt, plain greek yogurt, or sour cream here (you get a dose of probiotics if you use yogurt!).

Layer 3: A chunky, homemade guacamole. Fresh ingredients, lots of lime. Cilantro-lover? Add tons!

Layer 4: Salsa, salsa, salsa. Just a few ingredients, but we pack in more nutrition by adding chopped red pepper to a traditional fresh veggie salsa.

Layer 5: Shredded romaine with a bit ofspinach mixed in. Yep, spinach. It’s shredded very fine and the romaine gives a crunch texture to the dip.

Layer 6: Cheese. I used Daiya non-dairy cheese because I can’t digest dairy. You could use whatever cheese sounds good to you.

Layer 7: Salty, buttery kalamata olives. Pretty much puts these over the top! Oh, yes – and adds more healthy fat.

Garnish with sliced green onion and chopped cilantro for even more flavor and veggie goodness. Enjoy your seven-layer taco dip!

Just in time for the Superbowl!