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I’m crazy about figuring out new ways to add more vegetables, fiber and nutrition to everyday meals without compromising taste.  Today’s recipe reinvents the fattening version into a Healthy 7 Layer Dip to make it high in fiber, taste and nutrition – perfect for tailgates or gatherings with friends and family!

Fact: Did you know that one medium avocado has 12 grams of fiber?

7 layer dip with black beans and goat cheese

Reinventing 7 Layer Dip

Liza Graves
For a recipe like this, don't be afraid to change proportions to your liking. Add more cheese, less avocado - make it be the way YOU want it to be!
5 from 1 vote
Course Appetizer
Cuisine American
Servings 10 -14


  • 1 15 oz can seasoned black beans
  • 1/2 tsp cumin
  • 1 1/2 tsp chopped garlic
  • 1/4 cup fresh cilantro
  • 1 zucchini grated
  • 1/4 sweet onion grated
  • 1 cup chopped fresh spinach
  • 1 Tbs taco seasoning mix optional
  • 3/4 cup shredded cheddar cheese
  • 2 avocados
  • Juice from 1/2 lime
  • Hot sauce to taste
  • Pico de gallo
  • 1 cup sour cream
  • 1 small log goat cheese
  • Fresh jalapeños diced (optional)
  • 8 x8 glass dish


  • Simmer black beans with cumin and garlic for 5 minutes.
  • Add 1/8 cup (1/2 the amount) of diced cilantro to heated beans.
  • Puree in food processor
  • Layer on bottom of glass dish
  • Grate zucchini and onion in food processor
  • Heat for 2 minutes on stove - just to soften
  • Add chopped fresh baby spinach to vegetable mixture and cook 1 minute longer
  • Layer on top of bean mixture
  • Optional: layer 1 Tbs of taco seasoning
  • Layer 3/4 cup of cheddar cheese on top of vegetable mixture
  • Create a quick guacamole: mash flesh from 2 medium avocados with lime juice and add some hot sauce to taste
  • Layer guacamole on top of cheddar cheese
  • Layer pico de gallo
  • In food processor, blend sour cream, goat cheese and 1/8 cup chopped cilantro
  • Pour mixture on top of pico de gallo
  • Sprinkle extra cilantro or pico for presentation. Optional diced fresh jalapeños can be added here as well.
  • Serve with tortilla chips. The Red Hot and Blue chips are great!
Tried this recipe?Rate it above to let us know how it was!


Pureed black beans

With zucchini, onion and spinach layer

Add cheddar cheese – we went with white cheddar

Pico comes next

My favorite step: the guac.

Pour sour cream-cilantro-goat cheese mixture over the top and garnish to your liking

After at least an hour in the refrigerator, it’s time to eat!

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