Healthy vegan 7-layer dip made with refried beans, guacamole, dairy-free yogurt, taco seasoning, salsa, tomatoes, black olives, and green onions. jalapeños. This easy dip is perfect for a game-day snack or easy appetizer!
Seven-layer dip (aka taco dip) will forever be my favorite party appetizer. Growing up this was a game-day staple and a must-have at any summer grill out. I’d happily pass up other appetizers and even entrees, just to make a meal out of the 7-layer dip and tortilla chips.
Today I’m bringing you an updated version of the classic 7-layer dip. Yes, it’s dairy-free (and vegan!) but you’d never known. It’s ridiculously good and will sure to be a crowd-pleaser!
Healthy Vegan 7-Layer Dip
This healthy 7-Layer Dip is an updated version of the classic. It’s made with mostly fresh, whole food ingredients that are packed with fiber and healthy fats. You can definitely taste the difference from the fresh, quality ingredients. Give it a try, and I guarantee you’ll like just as much (if not better!) than the original.
And, yes it’s vegan. In place of the traditional sour cream and cheese, this vegan 7-layer dip uses the best plain dairy-free yogurt. When mixed with the zesty taco seasoning it’s the perfect replacement for the rich sour cream. I prefer using Kite Hill plain yogurt versus a store-bought vegan sour cream because of the ingredients. Most vegan dairy options are filled with highly-processed soy or other unnecessary ingredients. This yogurt gives you the same taste with quality ingredients and a boost of protein.
If you’re feeling extra ambitious, you can make the sour cream layer from scratch using my easy cashew sour cream recipe. if you have some raw cashews and an extra 10 minutes, I highly recommend giving the homemade cashew sour cream a try!
Nourished by Nutrition Facts
Fats make food taste good! This vegan 7-layer dip has healthy fats coming from the guacamole and dairy-free Greek-yogurt made from almonds. There’s no need to fear healthy whole food fat sources. Your body needs fat to function optimally. Fat is needed to absorb many of the nutrients and antioxidants, especially the fat-soluble vitamins like D, E, A and K. It helps keep you satisfied and is essential for healthy, balanced hormones.
I can’t stress enough the importance of fiber. It’s essential for keeping your digestive system healthy, including feeding the good bacteria. It also helps keep you feeling satisfied and your blood sugar stable. Fiber is only found in plant-based foods (think beans, whole grains, nuts, seeds, veggies and fruits!), making it even more of a reason to start incorporating more plants into your meals. This 7-layer dip packs in the fiber thanks to the refried beans, avocados, and veggies!
There’s no denying that tortilla chips are the best dipping chip for this 7-layer dip. Most tortilla chips (like most chips!) are deep-fried in inflammatory oils like canola oil or vegetable oil blend. When buying your own tortilla chips, I encourage you to read the label and opt for a healthier, less inflammatory alternative. This includes avocado oil (the best!), coconut oil, safflower oil or sunflower oil.
My go-to tortilla chip recommendations:
If you love this vegan 7-layer dip, you’ll also like…
- Buffalo Cauliflower Bites
- The Best Dairy-Free Queso
- Tahini Hummus
- Vegan Caramelized Onion Dip – The First Mess
- Vegan Loaded Nachos – A Couple Cooks
Vegan 7-Layer Dip
Healthy vegan 7-layer dip made with refried beans, guacamole, dairy-free yogurt, taco seasoning, salsa, tomatoes, black olives, and green onions. jalapeños.
- Prep Time: 15 min
- Total Time: 15 minutes
- Yield: 12 servings 1x
1, 15 oz can refired pinto beans
2 large ripe avocados
1 shallot, minced
1 tablespoon minced fresh jalapeno
2 tablespoons fresh lime juice
2 teaspoons minced garlic
1/2 teaspoon sea salt
1 cup Kite Hill plain yogurt or cashew sour cream
2 teaspoons taco seasoning
1 cup salsa
1 cup cherry tomatoes, quartered
1/3 cup black olives
2 tablespoons sliced green onions
Spread refried beans evenly over the bottom of a dish that’s at least 8×5. Keep in mind the bigger the pan, the thinner the layers.
Make the guacamole: In a medium bowl add the avocados, minced shallot, minced jalapeno, minced garlic, lime juice and salt. Using a spoon cut through the avocados and gently mix the ingredients until you aceive a texture that you like. I recommend slightly chucky. Spread 1 1/2 cups of the guacamole on top the bean layer.
In another bowl combine, the yogurt and taco seasoning. Spread the seasoned yogurt on top the gaucamole. Add remaining layers in the following order: salsa, quartered cherry tomatoes, sliced black olives, and diced onion. Optional: add jalapeno slices for an extra kick.
Cover and refrigerate until ready to serve. Serve with your favorite tortilla chips or another chip or veggie.
This dip is best made and eaten in the same day but last up to five days in the fridge. There may be extra liquid in the container after a few days, but simply pour it out or soak it up with a paper towel before serving again.
* I originally used use Kite Hill Greek-style almond yogurt. However, I do not love the new formula. I now use Kite Hill regular almond milk yogurt. You can sub 2% Greek yogurt, coconut yogurt or cashew sour cream.
DID YOU MAKE THIS RECIPE?
I’d love to hear how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #nourishedbynutriton.
Made this over the weekend and it was SO good. Lots of great flavor without the heavy and unhealthy ingredients in your typical layered dip. We ate it ALL. Everyone loved it, I’ll definitely make it again!
I’m so glad everyone loved it! It just goes to show that there is always a delicious way to upgrade your favorite foods!
I made this recipe on Sunday for the super bowl! Nobody missed the cheese layer, and I got lots of positive feedback in this dip. Will be making this again for parties! Delicious!
Ahh this is such wonderful feedback! Thank you! I’m so happy it was a crowd-pleaser :)
I wanted to try this dip for Super Bowl Sunday because my husband is obsessed with the store bought taco dip and I wanted to see if I could make a healthier version without him really noticing…mission accomplished! He loved it! And so did I! I was actually surprised how tasty it was and we didn’t even miss the cheese. Highly recommend!
When the husband approves, you know it’s a winner!! I’m so happy you both loved it. Thank you for your feedback!
Loved this and so did everyone at my Super Bowl Sunday party! I’m definitely gonna make it a go-to app!
I’m so happy everyone loved it!! It’s definitely a crowd-pleaser.