Yum

Low FODMAP Healthy 7 Layer Dip is a delicious, fresh and flavorful taco dip that is perfect for game day, parties, and any kind of gathering! This 7 layer dip is gluten free, lactose free, vegetarian and low FODMAP.

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low FODMAP Healthy 7 Layer Dip #tararochfordnutrition #healthyappetizer

The Super Bowl is this upcoming weekend, and I have ALL the appetizers on my mind. I just love appetizer/snacky foods when they are served at special gatherings, and even though Brian and I aren’t planning on going anywhere special for Super Bowl (I am in bed pretty early these days!) I still want to eat some of that special snacky food!

That’s why I came up with this super fresh Low FODMAP Healthy 7 Layer Dip. It’s addicting!

low FODMAP Healthy 7 Layer Dip #tararochfordnutrition #healthyappetizer

Low FODMAP Healthy 7 Layer Dip Tips

  • This dip is SO simple and easy to make, it’s pretty much just spreading ingredients and layering them in a 9×13 inch pan.
  • For the taco seasoning, you can really use any taco seasoning you like. If you are trying to make this low FODMAP you can use my DIY Taco Seasoning or FODY Foods Taco Seasoning (affiliate link) (I love both!).
  • Instead of sour cream, I use either Greek yogurt or Siggi’s skyr. Both are higher in protein AND I have found lactose free versions of both Green Valley Organics Plain Greek yogurt and Siggi’s plain skyr.
  • For dippers you can dip vegetables (carrots, cucumber and bell peppers are delicious with this dip), plantain chips, or your favorite tortilla chip. Totally up to you!

What makes this dip “healthy?”

  • I swapped a higher protein yogurt for traditional sour cream
  • You only use a small amount of taco seasoning (and can even use my DIY recipe)
  • Avocados are a fantastic source of monounsaturated fatty acids, folate, vitamin K, potassium, and fiber.
  • Tomatoes are high in the antioxidant lycopene, vitamin C, potassium, vitamin K, and other nutrients.
  • Olives contain monounsaturated fatty acids, copper, iron, vitamin E and many other nutrients making them great for our hearts and may help reduce the risk for many chronic diseases.

This recipe is a total keeper. Your friends and family won’t be able to stop noshing on this Healthy 7 Layer Dip!

low FODMAP Healthy 7 Layer Dip #tararochfordnutrition #healthyappetizer

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low FODMAP Healthy 7 Layer Dip #tararochfordnutrition #healthyappetizer

Low FODMAP Healthy 7 Layer Dip


  • Author: Tara Deal Rochford
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 12 serivings 1x

Description

Low FODMAP Healthy 7 Layer Dip is a delicious, fresh and flavorful taco dip that is perfect for game day, parties, and any kind of gathering! This 7 layer dip is gluten free, lactose free, vegetarian and low FODMAP.


Scale

Ingredients

1 15 ounce can Vegetarian Refried Pinto Beans*

2 cups of plain yogurt**

2 Tbsp taco seasoning (for low FODMAP use homemade or FODY Foods)

2 small-medium avocados***

1 lime, juiced

1 jalapeno, seeded and diced (2 tablespoons pickled jalapeno works here too)

¼ teaspoon salt

⅛ teaspoon black pepper

½ cup shredded cheddar cheese****

1 ½ cups diced tomatoes or quartered cherry tomatoes

¼ cup sliced black olives

2 tablespoons green onion tops


Instructions

Spread the refried beans on the bottom of a 9×13 pan.

In a small-medium bowl, combine the yogurt and the taco seasoning. Spread over the beans in the pan.

In a separate bowl, mash the avocadoes with the lim juice. Stir in the jalapeno, salt and pepper. Spread the guacamole over the yogurt mixture in the pan. 

Sprinkle the rest of the toppings in the pan in the following order:

  • Shredded cheese
  • Diced tomatoes
  • Black olives
  • Green onion tops

Serve with your favorite tortilla chips, plantain chips, whole grain crackers, cucumber slices, or anything else you can think of serving this delish dip with!


Notes

*⅙ cup (~2.5 tablespoons) or 45g is considered low FODMAP according to Monash University app.

**I like Siggi’s lactose free skyr or Green Valley Creamery Greek yogurt

***⅛ of an avocado is considered low FODMAP according to the Monash University app.

**** cheddar cheese is naturally lactose-free due to the dairy fermentation process

This recipe has not been tested for FODMAP contents, but all ingredients are used in a low FODMAP amount according to the Monash University app.

  • Category: appetizers
  • Method: no-bake
  • Cuisine: mexican

Nutrition

  • Serving Size: 1/12 of recipe
  • Calories: 150.3
  • Sugar: 2.7 g
  • Sodium: 700.8 mg
  • Fat: 8.8 g
  • Saturated Fat: 2.6 g
  • Carbohydrates: 11.6 g
  • Fiber: 4.3 g
  • Protein: 8 g

Keywords: low fodmap, 7 layer dip, taco dip, appetizer, healthy appetizer, super bowl

low FODMAP Healthy 7 Layer Dip #tararochfordnutrition #healthyappetizer

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