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Healthy 7 Layer Taco Dip

10 minutes
corngreen pepperslettucepinto beanstomato
Posted:1/9/20
Updated:6/8/22
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7 Layer Taco Dip is easy to make in 10 minutes with vegetables and cheese! This meatless Mexican dip is made without cream cheese for a healthy recipe.  Serve hot or cold as a party appetizer.  

7 Layer Taco Dip is easy to make in 10 minutes with vegetables and cheese! This meatless Mexican dip is made without cream cheese for a healthy recipe.  Serve hot or cold as a party appetizer.  

7 Layer Taco Dip Recipe

I can eat this 7 Layer Taco Dip with a spoon, it’s that good. But I would suggest serving it with tortilla chips and veggies so you don’t scare your guests away! This Taco Dip is always a favorite at parties! Why? Because it’s delicious and packed with real healthy vegetables!

HEALTHY 7 Layer Taco Dip is easy to make with tomatoes, corn, lettuce, pinto refried beans, green pepper, and cheese! Ready in 10 minutes! This Mexican dip is made without cream cheese and ground beef! Serve hot or cold!

What’s In 7 Layer Dip?

  1. Tomatoes
  2. Corn
  3. Green Pepper
  4. Lettuce
  5. Pinto Refried Beans
  6. Cheese

I wasn’t lying when I told you this dip was packed with vegetables! I’m using tomatoes, lettuce, corn, green pepper and refried pinto beans- all from our garden!

You can use any type of tomato you want in this recipe – but I think Roma or cherry tomatoes makes the best tasting dip! Cherry tomatoes add a little sweetness which I really like.

How do you make 7 layer bean dip?

This easy dip takes less than 10 minutes to make!  The 7 layer order is like this:

  • tomatoes
  • corn
  • lettuce
  • refried beans
  • green peppers
  • tomatoes
  • cheese

First you’re going to dice up your tomatoes, green pepper and lettuce. That’s pretty much all the prep work – don’t you love it?

Now we’re going to start to layer our dip. I used a regular white bowl, but for presentation purposes, you could also use a glass bowl because then everyone can see how gorgeous this dip is!

This dip is 7 layers, so start adding your ingredients to a bowl. Start with tomatoes because we’re going to duplicate that twice. Add tomatoes, corn, lettuce, pinto refried beans, green pepper, tomatoes and cheese.

The refried beans adds a natural creaminess to the dip. You can buy canned pinto beans and throw them in a food processor to make your own refried beans, or you can buy them already made in the can – it’s up to you!

HEALTHY 7 Layer Taco Dip is easy to make with tomatoes, corn, lettuce, pinto refried beans, green pepper, and cheese! Ready in 10 minutes! This Mexican dip is made without cream cheese and ground beef! Serve hot or cold!

And then finally, the cheddar cheese!  

HEALTHY 7 Layer Taco Dip is easy to make with tomatoes, corn, lettuce, pinto refried beans, green pepper, and cheese! Ready in 10 minutes! This Mexican dip is made without cream cheese and ground beef! Serve hot or cold!

And just like that you made a 7 Layer Taco Dip ready to be served! 

Taco Dip With No Cream Cheese

With no cream cheese and only 1 cup of cheese, this is a pretty healthy option for a Taco Dip. 

That’s right. This taco dip doesn’t contain cream cheese or ground beef. Really, it doesn’t need these fatty ingredients to make a good dip. And can I be honest? Real honest with you guys? You know I would never lie about food. You won’t miss the cream cheese in this dip at all.

When I first made this Taco Dip for a potluck a few years ago, multiple people told me they loved how light this dip was. That meant they could go back for 2nds and 3rds without the guilt!

HEALTHY 7 Layer Taco Dip is easy to make with tomatoes, corn, lettuce, pinto refried beans, green pepper, and cheese! Ready in 10 minutes! This Mexican dip is made without cream cheese and ground beef! Serve hot or cold!

Should I Serve Taco Dip Hot or Cold?

You can serve it hot or cold, depending on the occasion. For summer months, I like to serve it cold, but when it becomes fall and winter, I will serve it hot. To warm it up, pop in the microwave for 30 seconds, or until the cheese melts.

HEALTHY 7 Layer Taco Dip is easy to make with tomatoes, corn, lettuce, pinto refried beans, green pepper, and cheese! Ready in 10 minutes! This Mexican dip is made without cream cheese and ground beef! Serve hot or cold!

I hope you enjoy this Healthy 7 Layer Taco Dip!

Looking for more dip recipes? Try my Fresh Tomato Salsa and Slow Cooker Onion Dip!

Pin for later:

7 Layer Taco Dip is easy to make in 10 minutes with vegetables and cheese! This meatless Mexican dip is made without cream cheese for a healthy recipe.  Serve hot or cold as a party appetizer.  
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7 Layer Taco Dip

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7 Layer Taco Dip is easy to make in 10 minutes with vegetables and cheese! This meatless Mexican dip is made without cream cheese for a healthy recipe.  Serve hot or cold as a party appetizer.  
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time 10 minutes
serves 12

Ingredients

  • 2 cups tomatoes diced
  • 1 1/2 cup lettuce chopped
  • 1 15 oz can corn drained
  • 1 15 oz can refried beans
  • 1 1/2 cup green bell pepper chopped
  • 1 cup cheddar cheese sauce

Instructions

  • In a medium sized bowl, add 1 cup of tomatoes to bottom, patting them to flatten them.  Layer in rest of ingredients in this order: lettuce, corn refried beans, pepper, remaining 1 cup of tomatoes and cheese.
  • To serve warm, pop this bowl in the microwave for 30 seconds.  Serve with tortilla chips and veggies.

Nutrition Information:

Calories: 81kcal (4%)
Course:Appetizer
Cuisine:American, Mexican
Keyword:7 layer taco dip, healthy taco dip
Did you make this?I love seeing what you’ve made! Tag me on Instagram at @BrooklynFarmGirl and don’t forget to leave a comment & rating below.

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  • Slow Cooker Tomato Cheese Dip
  • Vegetarian Taco Casserole
  • Ricotta and Tomato Tea Sandwiches
  • Slow Cooker Onion Dip

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Hi! I'm Pamela, an artist Mom who shares family recipes. My farm is a 1,000 sq ft apartment in NYC. Let's make dinner together.

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