Game day is around the corner, and what’s a football viewing party without a tantalizing 7-layer dip to join the lineup? (Oh, and a lighter alternative for buffalo wings!) Traditional variations, while delicious, often pack a hefty caloric punch that can sidetrack health-conscious fans from their dietary goals. That’s why we’ve huddled up to create a lighter version of this fan-favorite — a skinny 7-layer Dip that scores big on taste without excessive calories and saturated fat.
Some of the healthier-for-you ingredients include:
- Black beans instead of refried beans: By substituting black beans for refried beans, you can decrease the saturated fat content of your snack, which is beneficial for heart health.
- Silken tofu: Including silken tofu in your dish can enhance the nutritional benefits in terms of both macro and micro nutrients. Silken tofu is a great source of protein, iron, and calcium. It can be a valuable addition to a vegetarian or vegan diet, providing essential amino acids and promoting bone health.
- Unsweetened coconut milk: Opting for unsweetened coconut milk can contribute to the overall nutritional value of your recipe. It may offer some micronutrients like iron and magnesium. But coconut milk is higher in calories and saturated fat compared to other plant-based milk alternatives, so portion control is recommended.
Remember, the beauty of a 7-layer dip is in its versatility. Feel free to substitute any of these ingredients to suit your dietary needs or taste preferences. And dont’ forget to log it in MyFitnessPal!
Skinny 7-Layer Dip
Ingredients
- 1 (15-ounce) can black beans, rinsed and drained
- 1/4 cup (60ml) unsweetened coconut milk
- 3 cloves garlic
- 2 limes
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1 jalapeño, seeded
- 1 (15-ounce) can yellow corn, drained and rinsed
- 1 chipotle pepper in adobo sauce
- 2 packages (200 grams) silken tofu
- 1/8 teaspoon sugar
- 3 medium bell peppers (1 each red, orange, and yellow), diced
- 3 medium tomatoes, diced
- 1/2 cup (75g) salsa
- 2 medium avocados, mashed
- 1/2 teaspoon cumin
- 1-2 tablespoons unsweetened coconut milk
- Sliced green onions
- Sliced jalapeños (optionally seeded to reduce spiciness)
Directions
Step 1: In your food processor or blender, combine:
- 1 (15-ounce) can black beans, rinsed and drained
- 1/4 cup (60ml) unsweetened coconut milk — for a touch of creamy
- 2 cloves garlic — for a piquant twist
- 2 limes, peeled — adding a zesty citrus note
- 1 teaspoon cumin and 1 teaspoon smoked paprika — for smoky depth
- 1 jalapeño, seeded — to control the spice level
Blend until smooth and spread this as the base layer of your dip tray.
Step 2: For a hint of sweetness and a burst of color, evenly sprinkle 1 (15-ounce) can yellow corn, drained and rinsed.
Step 3: Add all ingredients to the blender/food processor, and blend until smooth. Pour over the corn, and use a spatula or back of a spoon to spread evenly. Rinse the blender again.
Step 4: Scatter the peppers over the creamy chipotle layer.
Step 5: Pour the salsa over the peppers, then scatter the diced tomatoes on top.
Step 6: Add all ingredients except the coconut milk to the blender/food processor and process until smooth. Add the coconut milk gradually as needed to blend. Pour this layer over the tomatoes, and use a spatula or back of a spoon to spread evenly. Rinse the blender.
Step 7: Sprinkle the scallions and jalapeño slices over the avocado layer.
Tip: To prepare the limes, use a paring knife to slice off the peel and pith (the bitter white part).
Nutrition Information
Serves: 16 | Serving Size: 1/2 cup
Per serving: Calories: 208; Total Fat: 4.3g; Saturated Fat: 0.4g; Monounsaturated Fat: 0.7g; Cholesterol: 0mg; Sodium: 565.6mg; Carbohydrate: 35.4g; Dietary Fiber: 7g; Sugar: 4.6g; Protein: 8.3g
Nutrition Bonus: Potassium: 401mg; Iron: 10%; Vitamin A: 5%; Vitamin C: 40%; Calcium: 8%
Originally published March 2016, updated February 1, 2024
