Low Sodium Classic 7 Layer Dip

Elevate your party spread with this Low Sodium Classic 7 Layer Dip—an irresistible twist on a beloved appetizer that’s big on flavor and light on salt. With layers of creamy avocado mashed with zesty lime juice, seasoned refried black beans, tangy Greek yogurt, and vibrant low sodium salsa, this dip is as healthy as it is satisfying. Shredded iceberg lettuce, fresh diced tomatoes, and a sprinkle of low sodium cheddar cheese add crispness and texture, while green onions and optional fresh cilantro provide a bright, herbaceous finish. Perfect for health-conscious snacking, this quick, no-cook recipe comes together in just 20 minutes and pairs beautifully with tortilla chips or fresh veggies. Whether it’s game day or a casual gathering, this wholesome 7-layer dip is a crowd-pleaser that doesn’t compromise on taste.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 10

Ingredients

• 16 ounces Refried black beans
• 1 tablespoon Low sodium taco seasoning
• 2 Ripe avocados
• 1 tablespoon Lime juice
• 1 cup Plain Greek yogurt
• 1 cup Low sodium salsa
• 1 cup Iceberg lettuce, shredded
• 1 cup Low sodium shredded cheddar cheese
• 2 Tomatoes, diced
• 3 Green onions, sliced
• 0.25 cup Fresh cilantro, chopped (optional)

Directions

Step 1

In a medium bowl, combine refried black beans with low sodium taco seasoning, mixing well.

Step 2

Spread the seasoned refried beans evenly over the bottom of a 9-inch by 13-inch serving dish.

Step 3

In another bowl, mash the avocados with lime juice until smooth.

Step 4

Layer the mashed avocados over the bean mixture in the serving dish.

Step 5

Spread the plain Greek yogurt evenly over the avocado layer.

Step 6

Gently spread the low sodium salsa over the yogurt layer.

Step 7

Sprinkle the shredded iceberg lettuce evenly over the salsa.

Step 8

Evenly distribute the low sodium shredded cheddar cheese over the lettuce layer.

Step 9

Top with diced tomatoes and sliced green onions.

Step 10

If using, sprinkle chopped cilantro on top for garnish.

Step 11

Serve the dip chilled with tortilla chips or raw vegetables for dipping.

Nutrition Facts

Serving size	(1754.4g)

Amount per serving	% Daily Value*
Calories	1669.9

Total Fat 95.3g	0%
Saturated Fat 35.2g	0%
Polyunsaturated Fat 0.2g
Cholesterol 144.5mg	0%
Sodium 2359.4mg	0%
Total Carbohydrate 141.7g	0%
Dietary Fiber 56.7g	0%
Total Sugars 29.0g
Protein 86.6g	0%

Vitamin D 24IU	0%
Calcium 1478.8mg	0%
Iron 13.9mg	0%
Potassium 4984.4mg	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: 48.4%

Protein: 19.6%

Carbs: 32.0%