Heart-Healthy Classic 7 Layer Dip

Elevate your appetizer game with this Heart-Healthy Classic 7 Layer Dip, a nutritious and flavorful twist on the traditional party favorite. Packed with wholesome ingredients like protein-rich low-sodium black beans, creamy avocado, zesty pico de gallo, and tangy low-fat Greek yogurt, this dip layers together vibrant flavors and textures in a clean, health-conscious way. Each colorful tier incorporates fresh, nutrient-dense components—from shredded lettuce and fresh salsa to a sprinkle of low-fat cheddar and heart-smart extra virgin olive oil—making it perfect for guilt-free snacking. Quick to prepare in just 20 minutes, this crowd-pleaser is ideal for entertaining or game-day spreads. Serve it with baked tortilla chips to keep things light and enjoy a dip that’s as nourishing as it is delicious!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 10

Ingredients

• 15 oz Black beans, canned, low-sodium, drained and rinsed
• 2 tbsp Extra virgin olive oil
• 2 cloves Garlic, minced
• 2 tbsp Lime juice, fresh
• 2 large Avocado, ripe
• 1 cup Tomato, diced
• 0.5 cup Red onion, finely chopped
• 1 cup Low-fat Greek yogurt, plain
• 0.5 cup Cilantro, fresh, chopped
• 1 small Jalapeño, seeded and finely chopped
• 1 cup Low-fat cheddar cheese, shredded
• 1 cup Lettuce, shredded
• 1 cup Salsa, low-sodium
• 0.5 cup Black olives, sliced
• 1 tsp Cumin, ground
• 0.25 tsp Salt

Directions

Step 1

In a food processor, combine black beans, olive oil, minced garlic, lime juice, cumin, and salt. Blend until smooth. This will be your bean layer.

Step 2

In a medium bowl, mash the avocados with a fork until smooth. Add a tablespoon of lime juice and half of the chopped cilantro, mixing until well combined. This will form the guacamole layer.

Step 3

In a separate bowl, mix the diced tomatoes, red onion, remaining cilantro, and jalapeño to create the pico de gallo layer.

Step 4

In a clear 9x13 inch or similar-sized dish, spread the bean mixture evenly at the bottom as the first layer.

Step 5

Layer the Greek yogurt over the bean mixture to form the second layer.

Step 6

Follow with a layer of guacamole, ensuring even coverage across the dish.

Step 7

Next, evenly spread the pico de gallo mixture.

Step 8

Sprinkle a layer of lettuce over the pico de gallo.

Step 9

Spread the salsa evenly over the lettuce layer.

Step 10

Sprinkle the shredded cheddar cheese over the salsa.

Step 11

Finally, evenly distribute the sliced black olives on top.

Step 12

Chill in the refrigerator for at least 30 minutes before serving to meld flavors. Serve with whole-grain or baked tortilla chips.

Nutrition Facts

Serving size	(2148.6g)

Amount per serving	% Daily Value*
Calories	2133.4

Total Fat 124.0g	0%
Saturated Fat 25.4g	0%
Polyunsaturated Fat g
Cholesterol 56.0mg	0%
Sodium 3943.7mg	0%
Total Carbohydrate 167.5g	0%
Dietary Fiber 69.1g	0%
Total Sugars 31.5g
Protein 115.4g	0%

Vitamin D 0IU	0%
Calcium 1391.0mg	0%
Iron 18.3mg	0%
Potassium 4996.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.7%

Protein: 20.5%

Carbs: 29.8%