Seven-Layer Dip {Lightened Up}

Seven Layer Dip {Lightened Up}

I have to admit, I’m more interested in the food than the game come Super Bowl Sunday. It’s a rare excuse to eat over-the-top fatty foods and drink beer on a Sunday night. This lightened up version of the classic Seven-Layer Dip will lessen your caloric bomb for the evening, and won’t leave you wanting for flavor or richness. I promise you won’t miss your usual greased up version. This dip even squeezes in some healthy vegetables and protein, so you won’t want to roll over and die come Monday morning. Serve it up with some baked tortilla chips, some cold (light) beer & lime wedges, and enjoy! Serves 8- or less depending on your level of gluttony for the evening.


  • 1 cup black beans
  • 1/2 cup diced tomatoes
  • 1/2 cup of your favorite salsa
  • 1/2 cup of your favorite shredded cheese (I’d go for cheddar)
  • 2 cups chopped romaine lettuce
  • 2 avocados
  • 2 limes
  • 1 cup low-fat Greek yogurt (trust me, you won’t even notice it’s not sour cream in the dip)
  • 1/2 tsp. cumin
  • 1/2 tsp. ground cayenne pepper
  • 1/2 cup of your favorite shredded cheese (I’d go for cheddar)
  • Chopped black olives and scallions to garnish


  • Pre-heat your oven to 450. Rinse and drain the black beans, and season with salt, pepper, and a squeeze of lime juice to taste. Mash them up a bit with a fork so they’re more spreadable. Spread these evenly in the bottom of a glass bowl with enough depth to hold all your layers.
  • Mix your chopped tomatoes with your salsa and season to taste. Spread this evenly over the beans, then top with your shredded cheese. Bake in the oven for 8-10 minutes, until everything feels warmed through, and the cheese has melted.
  • Mash up your avocados with a squeeze of lime, and season with salt and pepper to taste. You can add in some chopped scallions and some minced garlic here if you like. Spread this mix evenly over the melted cheese.
  • Mix your Greek yogurt with the cumin and cayenne pepper and a squeeze of lime. Spread this evenly over the avocado mash.
  • Add another layer of shredded cheese, and top everything off with some chopped black olives and scallions. Dig in!

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