Around My Family Table

I believe getting together around the supper table is important for all families. Let me help you get there faster with my quick and easy, family-friendly recipes.

  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube
  • Home
  • About
    • Author Wendy O’Neal
  • Recipes
  • Homemaking
    • cleaning
    • easy crafts
    • gifts
    • hospitality
    • organization
  • Celebrations
  • Travel
    • travel tips
    • camping planning
  • Cookbooks
    • Smoke It Like A Pit Master
    • Smoke it Like A Texas Pit Master
    • Live Fire BBQ and Beyond
  • Shop

Recipes » Eats » Healthy Layered Taco Dip

By Wendy O'Neal 6 Comments

Healthy Layered Taco Dip

Jump to Recipe

This post may contain affiliate links. Please read my disclosure.

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!

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.

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 layered dip ingredients

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.

Continue to Content
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.

Healthy Layered Taco Dip

Yield: 1 Pan of Dip
Prep Time: 15 minutes
Cook Time: 2 minutes
Total Time: 17 minutes

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.

Ingredients

  • 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

Instructions

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.

Notes

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: 97Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 6mgSodium: 266mgCarbohydrates: 11gFiber: 4gSugar: 2gProtein: 3g

Did you make this recipe?

Share and Tag @MyFamilyTable on Instagram...I'd love to see it. Or leave a comment!

© Wendy O'Neal
Cuisine: American / Category: Eats
Looking for more delicious Football Party worthy dishes? Check these out…

10+ Football Party Appetizers that are perfect for a homegating party!

Baked Southwestern Egg Rolls
Crock Pot Buffalo Chicken Dip
Avocado Texas Caviar
Roasted Garlic Boneless Buffalo Wings
BBQ Bacon Totchos
Chicken Roll Ups
20-Minute Pepper Jelly Glazed Meatballs
Bourbon BBQ Little Smokies
Cream Cheese Stuffed Jalapeno Poppers
Mini Pigs in a Blanket
Healthy Layered Taco Dip
Bacon Wrapped Jalapeno Poppers

You Might Also Enjoy....

  • Southwest Avocado HummusSouthwest Avocado Hummus
  • The Best Chile con QuesoThe Best Chile con Queso
  • Slow Cooker Cheddar Bacon DipSlow Cooker Cheddar Bacon Dip
  • French Onion & Bacon DipFrench Onion & Bacon Dip
  • Individual Layered DipsIndividual Layered Dips
  • 3 Ingredient Creamy Taco Bean Dip {Gluten Free}3 Ingredient Creamy Taco Bean Dip {Gluten Free}
  • Slow Cooker Sausage DipSlow Cooker Sausage Dip
  • Ooey Gooey S’Mores DipOoey Gooey S’Mores Dip

Filed Under: Eats

Grab One of My Cookbooks

« Southwest Avocado Hummus
Valentine Pretzel Treats »

Comments

  1. Becky Tarala says

    February 8, 2019 at 8:17 am

    All of my favorite things in one dip. I just love this!

    Reply

Trackbacks

  1. Mini Pigs in a Blanket | Homemade Perfection - The Anthony Kitchen says:
    March 28, 2019 at 5:58 am

    […] Pepper Jelly Glazed Meatballs Bourbon BBQ Little Smokies Cream Cheese Stuffed Jalapeno Poppers Healthy Layered Taco Dip Bacon Wrapped Jalapeno […]

    Reply
  2. 20-Minute Pepper Jelly Glazed Meatballs - Kleinworth & Co says:
    February 1, 2019 at 7:51 am

    […] Healthy Layered Taco Dip […]

    Reply
  3. Cream Cheese Stuffed Jalapeno Poppers: a winning appetizer on game day | Katie M Chase says:
    February 1, 2019 at 7:09 am

    […] MeatballsBourbon BBQ Little SmokiesCream Cheese Stuffed Jalapeno PoppersMini Pigs in a BlanketHealthy Layered Taco DipBacon Wrapped Jalapeno Poppers […]

    Reply
  4. BBQ BACON CHEESY TOTCHOS | Cooking on the Front Burner says:
    February 1, 2019 at 6:57 am

    […] Meatballs Bourbon BBQ Little Smokies Cream Cheese Stuffed Jalapeno Poppers Mini Pigs in a Blanket Healthy Layered Taco Dip Bacon Wrapped Jalapeno […]

    Reply
  5. Baked Southwestern Egg Rolls | Barbara Bakes says:
    February 1, 2019 at 6:26 am

    […] Meatballs Bourbon BBQ Little Smokies Cream Cheese Stuffed Jalapeno Poppers Mini Pigs in a Blanket Healthy Layered Taco Dip Bacon Wrapped Jalapeno […]

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Wendy’s Table

Welcome friend!

Thanks so much for stopping by. I love sharing my no-fuss {family approved} recipes, travel stories, and homemaking tips here.

Grab a chair and join me at my table. The coffee pot is always on!
[Wanna Know More...]

15 Minute Suppers eBook


Cooking101 eBook

explore recipes           explore home           explore celebrate           explore travel

Copyright © 2021 · Divine theme by Restored 316 · Website Design by DIY Blog Designs

© 2010-2021 | All Rights Reserved | Privacy & Disclosure | About | Subscribe | Work with AMFT | Contact

Around My Family Table is owned & operated by Wendy O'Neal. All content & images on this site are copyright protected.