healthy 7 layer dip recipe from Jen Martinsen at Nutrition Bliss
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healthy 7 layer dip

healthy 7 layer dip
Serves 30
This healthy spin on a traditional party favorite will be enjoyed by everyone!
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Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
  1. ***Please note, the seasonings below will be split into separate layers. Please closely follow the directions.***
  2. 2 cans black beans (I prefer Eden Organic Black Beans)
  3. 2 cups plain, unsweetened organic greek yogurt or dairy alternative (I like Forager's Cashewgurt)
  4. 3 tsp ground cumin
  5. 1 tsp chili powder
  6. 1/2 tsp paprika
  7. 3/4 tsp sea salt
  8. 1/4 tsp cayenne pepper
  9. 3 large hass avocados, pitted
  10. 1 lime, juiced
  11. 1/2 cup diced red onion
  12. 3 vine ripened tomatoes, cored & diced
  13. 1/2 cup sliced black olives
  14. 1/4 cup minced cilantro
  15. 1/2 cup diced green onion
  16. Ground black pepper and sea salt, to taste
  1. Drain and rinse black beans.
  2. In a mixing bowl add beans, 2 tsp ground cumin, 1 tsp chili powder, 1/4 tsp sea salt, and a few shakes ground black pepper. Mix and mash the black beans with a fork. Set aside.
  3. In another small bowl, whisk yogurt, 1 tsp ground cumin, 1/2 tsp paprika, 1/2 tsp sea salt, and 1/4 tsp cayenne pepper. Set aside.
  4. In a third bowl, mash avocado, red onion, lime, and 1/8 cup cilantro. Add sea salt to taste.
To assemble 7 layer dip
  1. Find a glass bowl or container with straight sides.
  2. First, spread the black bean layer evenly on bottom.
  3. Next, carefully spread the yogurt layer evenly over the black beans.
  4. Spread the avocado layer carefully over the yogurt layer.
  5. Add layer of diced tomatoes.
  6. Sprinkle diced green onions & remaining cilantro.
  7. Top with sliced black olives.
To Serve
  1. Serve with tortilla chips, vegetable sticks (such as red peppers, carrots, celery, snap peas, or cauliflower), or pita chips.
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appetizer, holiday, kid friendly, snack