While my favorite standby recipes, I’m always looking for something new to try. In particular, it involves making traditional food more healthy. This 7-layer dip recipe is packed with protein thanks to a few simple ingredient swaps. Serve with chips, crackers or veggies for the perfect snack or meal.
I brought this dip to a gathering recently and judging by the empty dish I brought home, it was a big hit. My kids also love snacks and I often make them ahead of time for easy meal prep.
7 layer dip inputs
So what’s in this 7 layer bean dip recipe? Although there have been some variations over the years, the basic ingredients have mostly remained the same. What’s in the 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. taco flavor And it uses Greek yogurt and cottage cheese instead of sour cream. This lowers the fat (even though I’m a healthy fat person!) but also increases the protein.
How to make a 7-layer dip
The order of the ingredients is not very important, but of course you want some spices like olives and green onions on top. Each layer is spread evenly into the clear dish to reveal individual layers. The elements of the traditional 7-layer dip are arranged in the following order.
- Frozen beans
- Sour cream (or in this case cottage cheese and Greek yogurt)
- Guacamole
- grated cheese
- Tomatoes (I used pico de gallo)
- Green onion
- Olive fruit
This creates a beautifully layered dip that will look great at any gathering. It’s also easy to keep in the fridge for mealtimes.
And if you want to increase the protein more, you can add meat. Beef It works really well and can go on a bean bag. I like to add meat when I make this for a light lunch. Fresh ingredients give great taste!
Here’s how to make the ultimate protein-packed 7-layer dip.
7-layer protein dip
A healthy, high-protein twist on the classic 7-layer dip! Perfect for game day, a snack, or a quick protein boost. Kid-approved and full of flavor.
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Spread the cooled beans evenly over the bottom of a baking dish.
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Mix cottage cheese and Greek yogurt with taco seasoning. Spread this mixture evenly over the brownies.
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Add the guacamole, spreading it over the protein layer.
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Sprinkle pico de gallo evenly over top of guacamole.
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Sprinkle grated cheese over pico layer.
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Spread the black olives evenly on top.
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Sprinkle chopped green onions over the dip.
Nutrition facts
7-layer protein dip
Amount per service provider (1 time)
Calories 173
Calories from fat 90
% Daily Value*
Fat 10 g15%
Saturated fat 3 g19%
Trans fat 0.002 g
Polyunsaturated fat 1 g
Monounsaturated fat 5 g
Cholesterol 12 mg4%
Sodium 599 mg26%
Potassium 288 mg8%
Carbohydrates 14 g5%
Fiber 4 g17%
Sugar 6 g7%
Protein 9 g18%
Vitamin A 407IU8%
Vitamin C 7 mg8%
Calcium 116 mg12%
Metal 1 mg6%
* Percent daily values are based on a 2000 calorie diet.
Optional Toppings
Technically this is a 7 layer dip, but who’s counting? Here are a few ideas if you want to add some extra toppings for extra flavor.
What are some of your favorite recipes? Leave a comment and let us know!
