Healthier Layered Taco Dip

Fresh and flavorful, this healthier layered taco dip is PERFECT for game day or parties! A lighter take on the classic dish, it’s colorful, just as delicious and a crowd-pleasing favorite. Gluten free and vegetarian with dairy free / vegan options.

A glass pie dish filled with Healthier Layered Taco Dip.

This post is sponsored by Food Should Taste Good! For more information on their delightful chips, visit  

It’s dip season! Well, okay, maybe there are several times during the year when dips are everywhere. But one thing is certain – that big football game taking place in about two weeks?

Most definitely an occasion for a fantastic, crowd-pleasing appetizer. So today, I bring you this healthier layered taco dip recipe.

Now, don’t let the word “healthier” distract you. Because this taco dip is so sneaky, fresh and full of flavor that you won’t even realize that it’s better for you than some of those crazy heavy versions out there.

Added bonus? It only takes about 15 minutes to pull together. Which let’s be real – that’s always a win.

Let’s Talk Layers

  • Layer 1 – Instead of refried beans, we start with a layer of black bean hummus. Much lighter but still packed with flavor.
  • Layer 2 – Plain yogurt – for that tangy, creaminess. It still gives plenty of richness to the dip, without the need to use loads of cream cheese and / or sour cream.
  • Layer 3 – Drained and rinsed black beans mixed with your favorite salsa.
  • Layer 4 and on – All the toppings. This is where we add plenty of freshness. I personally like to use shredded lettuce, cheddar cheese and chopped up veggies, but you can adjust to your own taste. {See the recipe down below for my tip on using tomatoes when they are out of season.}

A glass pie dish filled with Healthy Taco Dip with a bag of chips in the background.

As for the dipping vehicle? Heaps and heaps of crunchy, delicious Food Should Taste Good Multigrain Tortilla Chips.

I am super pumped to be partnering up with them again today to bring you this recipe.

Their wholesome chips are a reigning favorite at our house. Made with simple, pronounceable ingredients, they know that real food just tastes better. Snacking win.

Now, my current favorite flavor is the multigrain variety … which I must say pair exceptionally well with this mexican flavored dip. Although, let’s be honest, I really don’t think you can go wrong using any of their other flavors here instead.

All of their chips and crackers are non-GMO, certified Kosher and certified gluten-free, with many also certified vegan. So go with your favorite. Whatever floats your boat.

And if you want to test this dip out before the big game and eat it for lunch standing over your kitchen counter scooping it straight into your mouth? I certainly will not judge. In fact, I may encourage such behavior.

A glass pie dish filled with Healthy 7 Layer Dip with a hand scooping dip with a chip.

Additional Appetizers You Might Enjoy:

Did you make this recipe? Rate and review it down below! I’d love to hear from you.

A lighter yet jam-packed with flavor healthier layered taco dip recipe. Colorful, fresh and a crowd-pleasing favorite!

Healthier Layered Taco Dip

Yield: about 8 to 10 servings
Prep Time: 15 minutes
Total Time: 15 minutes

Fresh and flavorful, this healthier layered taco dip is PERFECT for game day or parties! A lighter take on the classic dish, it’s colorful, just as delicious and a crowd-pleasing favorite. Gluten free and vegetarian with dairy free / vegan options.


  • 1 (8 ounce) container black bean hummus
  • 1 (5 to 6 ounce) container plain greek yogurt, plain dairy free yogurt or cashew sour cream
  • ¾ cup cooked black beans (drained and rinsed)
  • ¼ cup your favorite salsa
  • salt, to taste
  • ½ cup shredded romaine lettuce
  • ½ cup shredded regular or dairy free cheddar cheese
  • ⅓ cup thinly sliced green onions
  • ½ cup diced green bell pepper
  • 1 cup halved cherry tomatoes*
  • Food Should Taste Good Multigrain Tortilla Chips, for serving


  1. Spread the hummus in an even layer in the bottom of a 9-inch pie dish. Drop the greek yogurt in small dollops over the top, then spread into an even layer.
  2. In a small bowl, toss together the black beans and salsa until combined. Season with salt to taste. Spread the mixture in an even layer over the greek yogurt.
  3. Sprinkle the top evenly with the lettuce, cheese, green onions, bell pepper and tomatoes.
  4. Serve with plenty of chips!


*If you are making this recipe when tomatoes are not in season, I would highly recommend doing the following instead! Preheat your oven to 350ºF. Add one pint of cherry tomatoes to a glass baking dish, drizzle lightly with olive oil and then sprinkle with some salt / pepper. Toss to combine and spread in an even layer. Bake for about 1 hour, stirring once halfway through, until shriveled and slightly charred. Let cool and then use in place of the halved raw cherry tomatoes.

Roasting the tomatoes gives them so much more flavor! Which is important when they aren’t in season. You can roast the tomatoes ahead of time (store in an airtight container in the fridge) so they are ready to go for the recipe.

While I think this dip tastes best freshly made, it will keep in the refrigerator for about 1 to 2 days once assembled (I just cover my pie dish with plastic wrap).

Nutrition Information:
Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 112Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 11mgSodium: 195mgCarbohydrates: 9gFiber: 2gSugar: 4gProtein: 13g

Nutrition data shown is an estimate provided by an online calculator and is for informational purposes only. It should not be considered a substitute for a medical professional’s advice.

A glass pie dish with Healthy Seven Layer Dip with a bag of chips to the side.

This post is sponsored by Food Should Taste Good. I received compensation for developing this recipe with their products. However, all opinions and content are my own. As always, thank you for reading and letting me share brands that I truly love and use in my own kitchen.