Taco Layer Dip

Taylor and I are both extremely into “shareable” style eating. Dips definitely fall into this category, in addition to being popular food items for summer BBQs or hangouts. It’s no secret that dips are typically not healthy, especially if store bought, tending to be loaded with unnecessary fat and processed ingredients. We decided to lighten up a favorite of ours, taco layer dip, and were more than pleased with the results! As were our taste tester friends on the beach last weekend. *insert smirk emoji*

The undoubted MVP of this dip might surprise you…drum roll please: PLAIN GREEK YOGURT!! Hey, don’t knock it ’til ya try it. We thinned Greek yogurt by mixing it with water, which essentially produced a way healthier “sour cream”. Trust us, you won’t even know the difference. You get to keep that creamy goodness while ditching extra fat and calories and gaining significant protein—specifically, 1 cup of sour cream contains 480 calories, 48g fat, and 8g protein, while 1 cup of 0% Greek yogurt contains 130 calories, 0g fat, and 23g protein. Winner winner, chicken (taco layer dip) dinner!

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Taco Layer Dip


  • 8 oz can fat free refried pinto beans
  • 8 oz guacamole; we used Hope Foods organic spicy green chile guacamole
  • 1 cup 0% Fage Greek yogurt, thinned with 1 tbsp + 1/2 tsp water
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/2 tsp oregano
  • 1 roma tomato, diced
  • 1 cup shredded iceberg lettuce
  • 4 oz reduced fat sharp cheddar cheese, shredded
  • pickled jalapeños, optional garnish


  1. Add spices to thinned greek yogurt. Mix thoroughly and set aside.
  2. Evenly spread refried beans on the bottom of a casserole dish.
  3. On top of the beans, evenly spread the guacamole.
  4. Next, spread the seasoned greek yogurt layer.
  5. Sprinkle cheese in an even layer on top of the greek yogurt.
  6. Lastly, top with shredded lettuce, diced tomato and jalapeños, as desired.

Yield: 8 servings

140 calories per serving • Fat: 7.2g • Carbohydrates: 10.7g • Protein: 9.8g


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