7-Layer Bean Dip Recipe

Name: 7-Layer Bean Dip Recipe
Prep time: 15 min
Total time: 15 min
Yield: 12
Cuisine: Tex-Mex
Ingredients: One 15-ounce can black beans, drained and rinsed (or go with fat-free refried beans); 1 scoop protein powder made from bone broth (unflavored); ½ lime, squeezed; 1 teaspoon garlic powder; ½ teaspoon sea salt; 1 large heirloom tomato, guts and membranes removed and diced; ½ red onion, diced; ½ lime, squeezed; 1 cup plain goat yogurt (or Greek yogurt if you can tolerate dairy); one bunch of cilantro, finely chopped; 1 cup guacamole (or get store-bought); 2 bell peppers, seeds and membranes removed and chopped; 4 ounces raw sheep cheese, grated (or goat cheddar cheese)

September 11, 2024 by Dr. Josh Axe, DC, DNM, CN

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September is when football is back on the TV, and if you’re looking for a great dip to serve while kicking back and watching your favorite team play, look no further. This 7-layer bean dip with upgraded ingredients will keep party guests coming back for more.

We created this 7-layer dip not only to enjoy as a healthy snack, but also to sneak in some beneficial bone broth and gut-boosting probiotic yogurt. It will work any time of year as an appetizer as well!

What Is the 7 Layer Bean Dip?

Where did this bean dip come from? The history of the 7-layer bean dip is a bit vague, but the ingredients are inspired by Tex-Mex cuisine with the use of beans, tomatoes, onion, cilantro and avocados.

The popularity of taco dip and other types of dip increased in the 1950s after a television ad appeared showing dehydrated soup mix being added to a cream cheese dip.

We chose to make this a seven-layer bean dip instead of a five-layer dip because we wanted to add as many fresh and immune-boosting vegetables as possible. The more flavor, the better!

One ingredient omitted is refried beans. Typical refried beans are cooked and mashed, then reconstituted with pork lard. Not very healthy!

Key Ingredients

This 7-layer bean dip really is magical, and here’s why: I chose black beans as the base for the bean dip recipe, blended with protein powder from bone broth, lime juice, garlic powder and sea salt.

Black beans contain not only protein, but fiber, antioxidants and many vitamins. Fresh tomato and onion salsa go on top, which contains many antibiotic, antifungal and anti-inflammatory properties.

We added goat yogurt to this 7-layer dip recipe to replace sour cream, which usually comes from conventional cow’s milk. Goat milk is easier to digest, and eating the fermented form increases good bacteria in the gut, which then boosts your immune system overall.

Cilantro makes a wonderful addition to this 7-layer taco dip, with its pungent flavor and detoxifying properties.

Next, we added guacamole, that contains healthy fats from avocados and more immune boosting herbs and vegetables.

Bell peppers make up another layer, and you’ll get a dosage of vitamin C with each bite. Lastly, we added raw sheep cheese for another layer of flavor and probiotics.

This adds up to a great macronutrient snack, with 13 grams of carbohydrates, 7 grams of fat and 8 grams of protein per 150 calorie serving. Those 13 grams of carbs also include 5 grams of fiber!

How to Make 7-Layer Bean Dip

Now let’s get started on this seven layer bean dip. You can use any medium-sized serving bowl or dish to hold all the layers. Make sure it’s shallow enough for dipping.

First, you will blend black beans with the protein powder, half a lime squeezed, garlic powder and sea salt until all is smooth and creamy. Line the bottom of your dish with the black bean mixture.

Take the diced tomato and onion and toss it with lime juice into the salsa mixture. Pour the salsa over the black bean base.

Next, take goat yogurt and spoon it out over the salsa.

The next layer is chopped benefit-rich cilantro, so slather it on generously.

Guacamole is up next; don’t be shy and pile it on.

Hopefully you chopped your peppers at this point in the 7-layer Mexican dip game, which go on next.

Grate raw sheep cheese freely over the top, and be prepared to dip into this magical 7 layer bean dip.

You can use sprouted tortilla chips, raw vegetable crudités or a fork for some serious snacking. You won’t want to make another refried bean dip again.