Low Sodium Classic 7 Layer Dip
Indulge in guilt-free snacking with this Low Sodium Classic 7 Layer Dip—a health-conscious twist on a crowd-favorite appetizer. Packed with fresh flavors and vibrant layers, this recipe features seasoned refried black beans, creamy avocado mash, tangy Greek yogurt, low sodium salsa, crisp iceberg lettuce, shredded cheddar, and a colorful array of diced tomatoes and green onions. Each layer is thoughtfully crafted to maximize taste while cutting back on sodium, making it perfect for heart-healthy entertaining or everyday snacking. Ready in just 20 minutes, this easy-to-prepare dip is best served chilled alongside tortilla chips or crunchy veggies for dipping. Whether you're hosting a party or craving a nutritious treat, this layered masterpiece strikes the perfect balance between flavor and wellness!
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Recipe Information
Ingredients
- 16 ounces Refried black beans
- 1 tablespoon Low sodium taco seasoning
- 2 Ripe avocados
- 1 tablespoon Lime juice
- 1 cup Plain Greek yogurt
- 1 cup Low sodium salsa
- 1 cup Iceberg lettuce, shredded
- 1 cup Low sodium shredded cheddar cheese
- 2 Tomatoes, diced
- 3 Green onions, sliced
- 0.25 cup Fresh cilantro, chopped (optional)
Instructions
In a medium bowl, combine refried black beans with low sodium taco seasoning, mixing well.
Spread the seasoned refried beans evenly over the bottom of a 9-inch by 13-inch serving dish.
In another bowl, mash the avocados with lime juice until smooth.
Layer the mashed avocados over the bean mixture in the serving dish.
Spread the plain Greek yogurt evenly over the avocado layer.
Gently spread the low sodium salsa over the yogurt layer.
Sprinkle the shredded iceberg lettuce evenly over the salsa.
Evenly distribute the low sodium shredded cheddar cheese over the lettuce layer.
Top with diced tomatoes and sliced green onions.
If using, sprinkle chopped cilantro on top for garnish.
Serve the dip chilled with tortilla chips or raw vegetables for dipping.
Nutrition Facts
Calories |
1670 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.3 g | 122% | |
| Saturated Fat | 35.2 g | 176% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 144 mg | 48% | |
| Sodium | 2359 mg | 103% | |
| Total Carbohydrate | 141.7 g | 52% | |
| Dietary Fiber | 56.7 g | 202% | |
| Total Sugars | 29.0 g | ||
| Protein | 86.6 g | 173% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1479 mg | 114% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 4984 mg | 106% | |
*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.
