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low FODMAP Healthy 7 Layer Dip #tararochfordnutrition #healthyappetizer

Low FODMAP Healthy 7 Layer Dip

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


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.



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


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!


*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.

  • Prep Time: 15 minutes
  • Category: appetizers
  • Method: no-bake
  • Cuisine: mexican


  • 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