Healthy Seven Layer Dip


Instead of high fat refried beans and sour cream, this recipe uses black beans and yogurt to reduce fat and overall calories.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 2 avocados, pitted and peeled
  • 2 Tbsp fresh lime juice
  • 1/4 tsp salt
  • 1/2 tsp black pepper, or to taste
  • 4 oz fat free Greek yogurt (gluten free if needed)
  • 1 Tbsp chili powder
  • 1/2 tsp ground cumin
  • 1 can (15 oz) black beans, rinsed and drained
  • 3 plum tomatoes, diced, plus additional for garnish
  • 1/2 red onion, diced
  • 1/2 green bell pepper, diced, or 1 to 2 jalapeño peppers, diced, or, optional
  • 1/4 cup grated reduced-fat cheddar cheese
  • 2 scallions, chopped


In a small bowl, mash the avocados. Add the lime juice, salt and black pepper and stir to combine.

In another small bowl, combine yogurt, chili powder and cumin.

Preheat oven to 350°. In a large, shallow ovenproof glass pan, spread the black beans.

Spread the avocado mixture over beans. Spread the yogurt mixture over the avocados. Sprinkle the tomatoes, red onion and

bell pepper (if using) over the avocados. Sprinkle with the cheese. Top with scallions and additional chopped tomato.

Bake for 10 minutes, or until the cheese is melted. Serve immediately.

Yield: 12 servings

Heart Healthy Recipe
Diabetes Recipe
Gluten Free Recipe

Nutrition Facts

Serving Size: about 1/4 cup

Calories: 322

Sodium: 75mg

Fat: 5g

Carbohydrates: 9g

Saturated Fat: 1g

Fiber: 5g

Cholesterol: 0mg

Protein: 5g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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Review Date: February 26, 2013

Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc.

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