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Fresh vegetables, taco seasoning, beans and little bit of sour cream layered in a pretty dish are turned into a delicious and Healthy Layered Taco Dip that are perfect for any party. I make it for every big game or fight night and everyone loves it!
7 layer dips are one of my weaknesses at any party, but with my resolution to eat healthier I needed to find a way lighten up my favorite dip. I think you will love my healthy 7 layer dip….you won’t miss the cheese. I promise!
Healthy Layered Taco Dip
There is less than 1/2 cup sour cream in this whole pan, no cheese, and the beans are low fat canned refried black beans….but you won’t miss any of the fat, cheese, or those layers of guacamole and sour cream. Add the sour cream to the beans gets them really creamy and gives that bit our sourness and the avocado of course replaces the guacamole. And using a ton of fresh veggies, including the lettuce, helps you fill up on healthy foods.
Healthy 7 Layer Dip
It gets even better if you alternate chips and veggie sticks (carrots, celery, etc) for dipping. Most of the calories come from those chips, so make sure you dip with some veggies too.
Since I’m dairy free, I subbed in dairy free sour cream but feel free to use the real stuff (or better yet, choose a low fat sour cream).
How to Layer Taco Dip
I love using a clear shallow pie dish for this layered taco dip. Although, when I take it to a potluck sometimes I’ll use a disposable pie dish so I don’t to worry about taking my dish home. Layering a taco dip is super easy, add the shredded lettuce to cover the bottom of the dish, spread with warm bean mixture and then sprinkle the remaining ingredients on top of the beans. Use as much or as little of the veggie toppings as you’d like. It really couldn’t be any easier.
How to Layer Taco Dip with Ground Beef
Adding meat is a great addition, to keep this 7 layer dip on the lighter side consider using ground turkey or chicken instead of ground beef. Whatever meat you use, drain it well after cooking and add a packet of taco mix according to package instructions. You want it to have as much flavor as possible. After the bean mixture is spread in the serving platter, top with ground meat, and then add remaining vegetables.
- shredded iceberg lettuce
- 1 can refried black beans (low-fat or non-fat variety)
- 1/3 cup sour cream (any variety)
- 1 packet taco seasoning ( or make your own Homemade Taco Seasoning
- 2 tomatoes, seeded and diced
- 1 small can sliced black olives
- 1 avocado, finely diced
- 2 green onions, finely diced (whites and greens)
- handful of cilantro, roughly chopped
In a microwave safe dish, combine beans, sour cream, and taco seasoning and heat on high for 1 1/2 - 2 minutes or until warm and creamy. Stir well to combine.
In serving dish, fill about 2/3 full with shredded iceberg lettuce (I used a pie dish for my dip). Top with bean mixture, making sure to cover all the lettuce and spreading to cover the entire dish. Top with remaining ingredients sprinkled evenly over the top. Finish with an extra dollop of sour cream.
Serve with chips and fresh veggies.
Add in seasoned cooked ground turkey or chicken for a heartier dish.
Nutrition Information:Yield: 8 Serving Size: 1/8 of dish
Amount Per Serving:Calories: 97 Total Fat: 5g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 6mg Sodium: 266mg Carbohydrates: 11g Fiber: 4g Sugar: 2g Protein: 3g
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