Healthier Seven-Layer Dip

Faced with buffets of wings, nachos, and vats of chips and dips, Americans consume more calories on Super Bowl Sunday than any other day of the year. Unless you have a will of steel, it’s likely that you’re going to indulge. Here is a lighter version of seven-layer dip – heavy on fresh veggies and nonfat refried beans and low-fat yogurt instead of sour cream – to help you get through the day without totally sacking your fitness goals. Serve with baked corn tortilla chips (recipe here).

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Healthier Seven-Layer Dip

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 10 servings


2 medium ripe avocados
2 Tbsp. fresh lime juice
1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
8 oz low-fat plain Greek yogurt
2 tsp. all-natural taco seasoning, no salt added
1 (15-oz) can nonfat refried beans, warm
4 medium tomatoes, chopped
1 yellow pepper, chopped
1 bunch green onions, ends trimmed, sliced thin
2 Tbsp. shredded cheddar (or pepper jack) cheese (½ oz)


1. Mash avocados in a medium bowl.
2. Add lime juice, salt, and pepper; mix well. Set aside.
3. Combine yogurt and taco seasoning in a medium bowl; mix well. Set aside.
4. Top serving platter with beans, avocado mixture, yogurt mixture, tomatoes, peppers, green onions, and cheese.
5. Serve with baked tortilla chips.

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Nutritional Information (per serving; not including tortilla chips):

Calories: 136
Total Fat: 7 g
Carbohydrates: 13 g (Fiber: 6 g; Sugar: 3 g)
Protein: 6 g

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