5 Layer Dip

This 5 Layer Dip is a delicious, healthy taco dip that’s higher in protein and perfect for easy snacking or game day eats!

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Reasons You’ll Love This Recipe:

• Delicious to Eat – classic taco dip flavors!
• Easy and Convenient to Make – ready-to-go ingredients like fat-free refried beans, guacamole, and pico de gallo add flavor while keeping this dip easy.
• High in Protein – one serving of dip has 12 grams of protein!
• High in Fiber – that same serving also has 5 grams of fiber!

Ingredient Notes & Substitutions:

For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.

• Greek Yogurt – a higher protein and lower fat substitute for traditional sour cream, making this a lighter and more satisfying dip. Be sure to use plain (not vanilla)!
• Taco Seasoning – adds extra flavor to the Greek yogurt layer. I recommend using low or reduced sodium taco seasoning.
• Refried Beans – I use canned, fat-free refried beans. This keeps it a little lighter while adding more plant-based protein and fiber from the beans.
• Guacamole – avocados are a great source of fiber and healthy fats, and using pre-made guacamole is a convenient way to get these benefits and added flavor and ease.
• Cheese – use a shredded Mexican blend cheese. Monterey Jack, Colby Jack, and cheddar will also work, too.
• Pico de Gallo – using pre-made pico de gallo is another hack to keep things simple and convenient while adding a boost of veggies and flavor.

How to Make 5 Layer Dip

For complete instructions, please check out the recipe card at the bottom of this post.

Spread the refried beans into an even layer, then top with guacamole, also spreading into an even layer.

Whisk the taco seasoning into the Greek yogurt, and then spread the yogurt layer over the guacamole.

Top with shredded cheese and the pico de gallo, and that’s it!

Tips and Variations

• Make it fresh– feel free to make your own refried beans, guacamole, or pico de gallo (or try my cucumber pico de gallo!)
• Add more flavors – add a squeeze of fresh lime juice to the Greek yogurt layer for a bright, fresh flavor.
• Include more toppings and layers – corn salsa, salsa chicken, sliced black olives, chopped cilantro…have fun with it and make it your own!

How to Store (and Meal Prep!)

If you’re prepping this for a party, you can make it up to one day ahead of time (although I do prefer it fresh). Cover the container and store in the fridge.

Because this taco dip is pretty high in protein and fiber, it can be a fun lunch or snack to prep, too! We like to pair it with Quest Protein Chips for an extra protein boost.

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More Healthy Dip Recipes to Love

• Buffalo Chicken Dip with Cottage Cheese
• Pizza Hummus Dip
• Red Pepper Feta Dip
• Cottage Cheese Ranch Dip
• Caprese Salad Dip

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