{"id":15448,"date":"2025-12-22T20:32:57","date_gmt":"2025-12-22T13:32:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15448"},"modified":"2025-12-22T20:32:57","modified_gmt":"2025-12-22T13:32:57","slug":"7-layer-dip-protein-packed","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15448","title":{"rendered":"7 Layer Dip (Protein Packed)"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>While I have my favorite <a href=\"https:\/\/wellnessmama.com\/recipes\/stuffed-portobello-mushrooms\/\">stand-by appetizers,<\/a> I\u2019m always looking for something new to try. Especially when it involves making a traditional dish even healthier. This 7 layer dip recipe is packed with protein thanks to a few, easy ingredient swaps. Serve it with chips, crackers, or veggies for the perfect snack or appetizer.\u00a0<\/p>\n<p>I brought this dip to a gathering recently and it was a big hit judging by the empty dish I brought home. My kids also love snacking on it and I\u2019ll often make it ahead of time for easy meal prep. <\/p>\n<h2 class=\"wp-block-heading\" id=\"h-7-layer-dip-ingredients\">7 Layer Dip Ingredients<\/h2>\n<p>So what\u2019s in a 7 layer bean dip recipe? While there have been some different variations over the years, the basic ingredients have largely stayed the same. What\u2019s in 7 layer dip depends on who you ask, but there\u2019s usually refried beans, sour cream, cheese, guacamole, olives and salsa or pico de gallo.\u00a0<\/p>\n<p>My recipe is a 7 layer dip with <a href=\"https:\/\/wellnessmama.com\/recipes\/lettuce-tacos\/\">taco flavors<\/a> and uses Greek yogurt and cottage cheese instead of sour cream. This decreases the fat (even though I\u2019m pro-healthy fats!), but it also really ups the protein.\u00a0<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-make-a-7-layer-dip\">How to Make a 7 Layer Dip<\/h2>\n<p>The order of the ingredients doesn\u2019t matter too much, but of course you\u2019ll want toppings like olives and green onions on the top. Each layer is spread evenly into a clear dish to showcase the individual layers. The traditional 7 layer dip ingredients are ordered as follows:<\/p>\n<ul class=\"wp-block-list\">\n<li>Refried beans<\/li>\n<li>Sour cream (or in this case cottage cheese and Greek yogurt)<\/li>\n<li>Guacamole<\/li>\n<li>Shredded cheese<\/li>\n<li>Tomato (I use pico de gallo)\u00a0<\/li>\n<li>Green onion\u00a0<\/li>\n<li>Olives<\/li>\n<\/ul>\n<p>This creates a beautifully layered dip that looks great at any gathering. It\u2019s simple enough to keep in the fridge for snacktime too.\u00a0<\/p>\n<p>And if you want to increase the protein even more you can add meat. <a href=\"https:\/\/wellnessmama.com\/health\/grass-fed-beef\/\">Ground beef <\/a>works really well and can go on top of the bean layer. I like adding meat when I make this ahead for a simple lunch. Fresh ingredients make for great flavor!<\/p>\n<p>Here\u2019s how to make the ultimate 7 layer dip that\u2019s packed with protein.<\/p>\n<div id=\"wprm-recipe-container-496721\" class=\"wprm-recipe-container\" data-recipe-id=\"496721\" data-servings=\"6\">\n<div class=\"wprm-recipe wprm-recipe-template-wm\">\n<div class=\"wprm-recipe-intro\">\n<div class=\"wprm-recipe-image wprm-block-image-normal\"><img loading=\"lazy\" decoding=\"async\" style=\"border-width: 0px;border-style: solid;border-color: #666666;\" width=\"150\" height=\"150\" class=\"attachment-150x150 size-150x150\" alt=\"7 layer dip\" srcset=\"https:\/\/wellnessmama.com\/wp-content\/uploads\/7-layer-dip-200x200.jpg 200w, https:\/\/wellnessmama.com\/wp-content\/uploads\/7-layer-dip-500x500.jpg 500w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" data-pin-nopin=\"nopin\" src=\"https:\/\/wellnessmama.com\/recipes\/7-layer-dip\/?tp_image_id=496723\"\/><\/div>\n<h2 class=\"wprm-recipe-name wprm-block-text-bold\">7-Layer Protein Dip<\/h2>\n<p>\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"0\" height=\"0\" style=\"display:block;width:0px;height:0px\"><defs><lineargradient id=\"wprm-recipe-user-rating-0-33\"><stop offset=\"0%\" stop-opacity=\"1\"\/><stop offset=\"33%\" stop-opacity=\"1\"\/><stop offset=\"33%\" stop-opacity=\"0\"\/><stop offset=\"100%\" stop-opacity=\"0\"\/><\/lineargradient><\/defs><defs><lineargradient id=\"wprm-recipe-user-rating-0-50\"><stop offset=\"0%\" stop-opacity=\"1\"\/><stop offset=\"50%\" stop-opacity=\"1\"\/><stop offset=\"50%\" stop-opacity=\"0\"\/><stop offset=\"100%\" stop-opacity=\"0\"\/><\/lineargradient><\/defs><defs><lineargradient id=\"wprm-recipe-user-rating-0-66\"><stop offset=\"0%\" stop-opacity=\"1\"\/><stop offset=\"66%\" stop-opacity=\"1\"\/><stop offset=\"66%\" stop-opacity=\"0\"\/><stop offset=\"100%\" stop-opacity=\"0\"\/><\/lineargradient><\/defs><\/svg><\/p>\n<p><span style=\"display: block;\">A healthy, high-protein twist on the classic 7-layer dip! Perfect for game day, snacks, or a quick protein boost. Kid-approved and full of flavor.<\/span><\/p>\n<\/div>\n<div class=\"wprm-recipe-body\">\n<div id=\"recipe-496721-instructions\" class=\"wprm-recipe-instructions-container wprm-recipe-496721-instructions-container wprm-block-text-normal\" data-recipe=\"496721\">\n<div class=\"wprm-recipe-instruction-group\">\n<ul class=\"wprm-recipe-instructions\">\n<li id=\"wprm-recipe-496721-step-0-0\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Spread the refried beans evenly on the bottom of a serving dish.<\/p>\n<\/li>\n<li id=\"wprm-recipe-496721-step-0-1\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Combine cottage cheese and Greek yogurt with taco seasoning. Spread this mixture evenly over the beans.<\/p>\n<\/li>\n<li id=\"wprm-recipe-496721-step-0-2\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Add guacamole by spreading over the protein layer.<\/p>\n<\/li>\n<li id=\"wprm-recipe-496721-step-0-3\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Layer pico de gallo evenly on top of the guacamole.<\/p>\n<\/li>\n<li id=\"wprm-recipe-496721-step-0-4\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Sprinkle shredded cheese over the pico layer.<\/p>\n<\/li>\n<li id=\"wprm-recipe-496721-step-0-5\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Spread black olives evenly over the top.<\/p>\n<\/li>\n<li id=\"wprm-recipe-496721-step-0-6\" class=\"wprm-recipe-instruction\" style=\"list-style-type: decimal;\">\n<p>Sprinkle sliced green onions over the dip.<\/p>\n<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div id=\"recipe-496721-nutrition\" class=\"wprm-nutrition-label-shortcode-container\">\n<div class=\"wprm-nutrition-label-container wprm-nutrition-label-container- wprm-block-text-normal\" style=\"text-align: left;\">\n<div class=\"wprm-nutrition-label\" style=\"background-color: #ffffff;color: #000000;\">\n<p>Nutrition Facts<\/p>\n<p>7-Layer Protein Dip<\/p>\n<p>\n\t\t\t\t\tAmount Per Serving\t\t\t (1 serving)\t\t\t<\/p>\n<p>\n\t\t<span class=\"nutrition-main\"><strong>Calories<\/strong> 173<\/span><br \/>\n\t\t\t\t<span class=\"nutrition-percentage\">Calories from Fat 90<\/span>\n\t\t\t<\/p>\n<p>\n\t\t<span class=\"nutrition-percentage\"><strong>% Daily Value*<\/strong><\/span>\n\t<\/p>\n<p><span class=\"nutrition-main\"><strong>Fat<\/strong> 10g<\/span><span class=\"nutrition-percentage\"><strong>15%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-sub\">Saturated Fat 3g<\/span><span class=\"nutrition-percentage\"><strong>19%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-sub\">Trans Fat 0.002g<\/span><\/p>\n<p><span class=\"nutrition-sub\">Polyunsaturated Fat 1g<\/span><\/p>\n<p><span class=\"nutrition-sub\">Monounsaturated Fat 5g<\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Cholesterol<\/strong> 12mg<\/span><span class=\"nutrition-percentage\"><strong>4%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Sodium<\/strong> 599mg<\/span><span class=\"nutrition-percentage\"><strong>26%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Potassium<\/strong> 288mg<\/span><span class=\"nutrition-percentage\"><strong>8%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Carbohydrates<\/strong> 14g<\/span><span class=\"nutrition-percentage\"><strong>5%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-sub\">Fiber 4g<\/span><span class=\"nutrition-percentage\"><strong>17%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-sub\">Sugar 6g<\/span><span class=\"nutrition-percentage\"><strong>7%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Protein<\/strong> 9g<\/span><span class=\"nutrition-percentage\"><strong>18%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Vitamin A<\/strong> 407IU<\/span><span class=\"nutrition-percentage\"><strong>8%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Vitamin C<\/strong> 7mg<\/span><span class=\"nutrition-percentage\"><strong>8%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Calcium<\/strong> 116mg<\/span><span class=\"nutrition-percentage\"><strong>12%<\/strong><\/span><\/p>\n<p><span class=\"nutrition-main\"><strong>Iron<\/strong> 1mg<\/span><span class=\"nutrition-percentage\"><strong>6%<\/strong><\/span><\/p>\n<p>* Percent Daily Values are based on a 2000 calorie diet.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h3 class=\"wp-block-heading\" id=\"h-optional-toppings\">Optional Toppings<\/h3>\n<p>Technically this is a 7 layer dip, but who\u2019s counting? If you want to add some more toppings for more flavor, here are a few ideas.<\/p>\n<p><strong>What are some of your favorite appetizer recipes? Leave a comment and let us know!<\/strong><\/p>\n<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/wellnessmama.com\/recipes\/7-layer-dip\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>While I have my favorite stand-by appetizers, I\u2019m always looking for something new to try. Especially when it involves making a traditional dish even healthier. This 7 layer dip recipe is packed with protein thanks to a few, easy ingredient swaps. Serve it with chips, crackers, or veggies for the perfect snack or appetizer.\u00a0 I &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[271],"tags":[],"class_list":["post-15448","post","type-post","status-publish","format-standard","hentry","category-healthy-recipes"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"While I have my favorite stand-by appetizers, I\u2019m always looking for something new to try. Especially when it involves making a traditional dish even healthier. This 7 layer dip recipe is packed with protein thanks to a few, easy ingredient swaps. Serve it with chips, crackers, or veggies for the perfect snack or appetizer. 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I"},"aioseo_meta_data":{"post_id":"15448","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2025-12-22 13:46:46","updated":"2025-12-22 13:46:46","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\/?cat=271\" title=\"Healthy Recipes\">Healthy Recipes<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t7 Layer Dip (Protein Packed)\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/loudhdtv.com"},{"label":"Healthy Recipes","link":"https:\/\/loudhdtv.com\/?cat=271"},{"label":"7 Layer Dip (Protein Packed)","link":"https:\/\/loudhdtv.com\/?p=15448"}],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15448","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15448"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15448\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15448"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15448"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15448"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}