While I’ve my favourite stand-by appetizers, I’m at all times on the lookout for one thing new to strive. Especially when it entails making a conventional dish even more healthy. This 7 layer dip recipe is full of protein thanks to a couple, simple ingredient swaps. Serve it with chips, crackers, or veggies for the proper snack or appetizer.
I introduced this dip to a gathering just lately and it was an enormous hit judging by the empty dish I introduced dwelling. My children additionally love snacking on it and I’ll usually make it forward of time for simple meal prep.
7 Layer Dip Ingredients
So what’s in a 7 layer bean dip recipe? While there have been some totally different variations through the years, the essential substances have largely stayed the identical. What’s in 7 layer dip will depend on who you ask, however there’s often refried beans, bitter cream, cheese, guacamole, olives and salsa or pico de gallo.
My recipe is a 7 layer dip with taco flavors and makes use of Greek yogurt and cottage cheese as a substitute of bitter cream. This decreases the fats (although I’m pro-healthy fat!), nevertheless it additionally actually ups the protein.
How to Make a 7 Layer Dip
The order of the substances doesn’t matter an excessive amount of, however in fact you’ll need toppings like olives and inexperienced onions on the highest. Each layer is unfold evenly into a transparent dish to showcase the person layers. The conventional 7 layer dip substances are ordered as follows:
- Refried beans
- Sour cream (or on this case cottage cheese and Greek yogurt)
- Guacamole
- Shredded cheese
- Tomato (I take advantage of pico de gallo)
- Green onion
- Olives
This creates a fantastically layered dip that appears nice at any gathering. It’s easy sufficient to maintain within the fridge for snacktime too.
And if you wish to enhance the protein much more you may add meat. Ground beef works very well and might go on prime of the bean layer. I like including meat once I make this forward for a easy lunch. Fresh substances make for excellent taste!
Here’s make the last word 7 layer dip that’s full of protein.
7-Layer Protein Dip
A wholesome, high-protein twist on the traditional 7-layer dip! Perfect for sport day, snacks, or a fast protein increase. Kid-approved and filled with taste.
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Combine cottage cheese and Greek yogurt with taco seasoning. Spread this combination evenly over the beans.
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Add guacamole by spreading over the protein layer.
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Layer pico de gallo evenly on prime of the guacamole.
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Sprinkle shredded cheese over the pico layer.
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Spread black olives evenly excessive.
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Sprinkle sliced inexperienced onions over the dip.
Spread the refried beans evenly on the underside of a serving dish.
Nutrition Facts
7-Layer Protein Dip
Amount Per Serving (1 serving)
Calories 173
Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 3g19%
Trans Fat 0.002g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 12mg4%
Sodium 599mg26%
Potassium 288mg8%
Carbohydrates 14g5%
Fiber 4g17%
Sugar 6g7%
Protein 9g18%
Vitamin A 407IU8%
Vitamin C 7mg8%
Calcium 116mg12%
Iron 1mg6%
* Percent Daily Values are based mostly on a 2000 calorie weight-reduction plan.
Optional Toppings
Technically it is a 7 layer dip, however who’s counting? If you need to add some extra toppings for extra taste, listed here are just a few concepts.
What are a few of your favourite appetizer recipes? Leave a remark and tell us!
