Healthy Kids Seven Layer Dip Recipe

               
Snack on this creamy, zesty, and shareable seven-layer dip packed with heart-healthy ingredients. Black beans, tomatoes, and avocados create the base of this gameday-friendly appetizer.
Bread icon
Ingredients
Recipe yields 12 servings
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 jalapeño pepper, diced (optional)
1/4 cup grated reduced-fat cheddar cheese
2 scallions, chopped
Play icon
Helpful how to videos
Play icon
Directions
Step 1

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

Step 2

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

Step 3

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

Step 4

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.

Step 5

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

Time: 30 minutes
Servings: 12
Calories: 108
Make this for: Gluten Free Heart Healthy
Play icon
Nutrition facts
Serving Size: 1/4 cup
Per serving:
calories:108
total fat:5g
sat fat:1g
cholesterol:0mg
sodium:75mg
total carb:9g
fibers:5g
proteins:5g

You might also like

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Seven Layer Dip

Leave a Reply

Your email address will not be published.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

Healthy Kids Seven Layer Dip Recipe

Ingredients
Recipe yields 12 servings
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 jalapeño pepper, diced (optional)
1/4 cup grated reduced-fat cheddar cheese
2 scallions, chopped
Directions
Step 1

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

Step 2

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

Step 3

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

Step 4

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.

Step 5

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

Share to Email