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
Servings
Ingredients
- ½ cup refried beans
- ½ cup cottage cheese (blended)
- 1 cup plain Greek yogurt
- 1 tsp taco seasoning
- 1 cup guacamole
- 1 cup pico de gallo
- ½ cup shredded cheese (of your choice)
- 2-3 green onions (sliced)
- ¼ cup black olives (sliced)
Instructions
- 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
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.
- Chopped tomatoes
- Chopped bell peppers
- Pickled red onion slices
- Pickled jalapeños
- Fresh cilantro
- Fermented salsa
What are some of your favorite appetizer recipes? Leave a comment and let us know!
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