7 Layer Bean Dip

This 7 Layer Bean Dip recipe is on the lighter side, easy to make with fresh ingredients, and a crowd pleaser at every holiday or party!

Cooking Fresh with Healthy 7 Layer Bean Dip Recipe

It’s nice to have a few healthy appetizers to graze on, for holiday celebrations. Cooking with summer’s freshest corn, tomatoes, avocados, and lettuce, I’ve come up with a Healthy 7 Layer Bean Dip, perfect for the Fourth of July!

The table.

Setting the table for a small dinner party, I decided to stick with the red, white, and blue theme. I love to use linens for a sit down dinner, and for the outdoors, they don’t need to be formal!

Fourth of July table

Setting the table with cloth napkins tells your guests that this is a special evening! Now I adore paper napkins, as well, especially for larger groups or messy food, but this time I went with what was ironed in my hutch.

Fourth of July table

The cheery theme of red, white, and blue carries from the table to the flowers, from the stemware, to the straws.

Fourth of July table

I used a pewter charger with a glass plate, and a red runner down the center.

A chilled, prepared appetizer.

After tying it all together for our special party, I pulled a chilled appetizers from the fridge, grabbed a bag of gourmet crackers, and we were set!

Cooking Fresh with Healthy 7 Layer Bean Dip Recipe

Why healthy?

So why did I choose a “healthy dip?”

Summer is the season for dips and yummy appetizers, and I tend to get a little out of control with how much I eat. Especially when you’re grazing, munching, mingling, and having a great time! It’s hard to say no to “one more bite.”

Cooking Fresh with Healthy 7 Layer Bean Dip Recipe

I love cooking fresh!

This dip is made with fresh veggies and Greek yogurt. I added my friend Julie’s homemade taco seasoning (from The Little Kitchen) that she made for me, and beans, and layered it together for a healthy appetizer!

Which, by the way, if you plan on making this Root Beer Float Cake with Cream Cheese Frosting for dessert, you might as well start off the party with something on the lighter side. Right?

I couldn’t wait to serve this dip to my guests – Dig in, friends!

What healthy appetizer will you be making for the Fourth of July?

Cooking Fresh with Healthy 7 Layer Bean Dip Recipe

7 Layer Bean Dip

Yield: 8

Prep Time: 15 minutes

Total Time: 15 minutes


  • 2-3 avocados, mashed well
  • 1 cup low-fat Greek yogurt
  • 1 tsp. taco seasoning
  • 1 cup Bush's black beans, drained
  • 1 cup corn, cooked, cooled, drained (fresh off the cob)
  • 2 cups chopped romaine lettuce
  • 1 cup shredded cheddar cheese
  • 1 cup diced tomatoes for garnish


  1. Spread mashed avocados on the bottom of a platter or low-line bowl. Lightly salt to taste.
  2. Mix the Greek yogurt with taco seasoning and spoon/spread it carefully over the avocados.
  3. Lightly layer the beans on top of the yogurt, and then spread the corn.
  4. Sprinkle chopped romaine lettuce on top of the beans and corn.
  5. Sprinkle with cheese, and garnish with diced tomatoes. Serve.

Cooking Fresh with Healthy 7 Layer Bean Dip Recipe


  1. Everything look so pretty and well, fresh! Love all the red, white and blue too!

  2. Love your red, white, blue table – where did you find the water bottles (with the wire tops) that you use often on your table when entertaining?

  3. Yum! Looks so good! I often make a layered dip, but one of our favorites is a “Texas Caviar”.

  4. I have to make this! Looks so good, Sandy!! What a great way to use the taco seasoning! <3

  5. This definitely sounds yummy, will give it a try.

  6. We are not avocado lovers…not even likers! I’m going to try this without that layer…hoping it will still be delish!

  7. I love to set a festive table. Yours is very cheery and in the mood. Hooray for a no guilt dip. One loses track sometimes how much they are putting in their mouth, when they are laughing and talking.

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