Low Sodium 7 Layer Bean Dip
Bright, fresh, and bursting with flavor, this Low Sodium 7 Layer Bean Dip is the perfect heart-healthy take on a classic party favorite! Featuring layers of creamy avocados mixed with zesty lime, protein-packed low sodium refried beans, tangy Greek yogurt infused with salt-free taco seasoning, and a medley of vibrant toppings like fresh salsa, crisp romaine lettuce, juicy cherry tomatoes, and shredded low sodium cheddar cheese, this dip is as nutritious as it is delicious. Finished with a garnish of cilantro and green onions for a touch of freshness, it's an easy, no-cook appetizer that comes together in just 20 minutes! Perfect for game days, potlucks, or as a crowd-pleasing snack, this low sodium seven-layer dip pairs wonderfully with low sodium tortilla chips or crunchy veggies, giving you all the layers of flavor without the guilt.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 16 oz can Low sodium refried beans
- 2 large Ripe avocados
- 1 medium Lime
- 2 tbsp Salt-free taco seasoning
- 1 cup Low sodium Greek yogurt
- 1 cup Fresh salsa
- 1 cup Shredded cheddar cheese, low sodium
- 1 cup chopped Romaine lettuce
- 8 pieces Cherry tomatoes
- 0.25 cup chopped Fresh cilantro
- 2 stalks Green onions
Instructions
1. In a medium mixing bowl, mash the avocados until smooth. Add the juice of one lime and mix well to prevent browning.
2. Spread the low sodium refried beans evenly across the bottom of a 9x13 inch serving dish or a large, shallow bowl.
3. In another small bowl, mix together the low sodium Greek yogurt and the salt-free taco seasoning. Spread this mixture evenly over the refried beans.
4. Spoon the mashed avocado mixture gently on top of the yogurt layer, spreading it out evenly.
5. Next, layer the fresh salsa evenly over the avocado.
6. Sprinkle the shredded low sodium cheddar cheese over the salsa.
7. Evenly distribute the chopped romaine lettuce over the cheese layer.
8. Slice the cherry tomatoes in half and scatter them over the lettuce layer.
9. Finish the dip by garnishing with chopped fresh cilantro and finely sliced green onions.
10. Serve immediately with low sodium corn chips or sliced vegetables. Enjoy your flavorful, low sodium bean dip!
Nutrition Facts
Calories |
1515 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.0 g | 128% | |
| Saturated Fat | 33.8 g | 169% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 128 mg | 43% | |
| Sodium | 1554 mg | 68% | |
| Total Carbohydrate | 103.9 g | 38% | |
| Dietary Fiber | 45.8 g | 164% | |
| Total Sugars | 20.9 g | ||
| Protein | 76.3 g | 153% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1284 mg | 99% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 3803 mg | 81% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
