Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (2024)

Published: · Modified: by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 59 Comments

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This Mediterranean 7-Layer Dip Recipe is a fresh and healthy take on a classic appetizer. It will be a hit at your Super Bowl party (or any other get-together)!
Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (1)

This Mediterranean 7-Layer Dip recipe rights a wrong for me. I’ll admit it. It wasn’t love at first bite when I first dipped into the traditional southwestern 7-layer dip. The culprit was the refried beans. It probably didn’t help that my initiation into the world of refried beans was during my first (and ONLY!) late-night/beer-soaked trip to Taco Bell in college. I was lured in by the dulcet tones of that darn talking Chihuahua.

With Super Bowl Sunday coming up (and the need for healthy game day recipes), I wanted a dip that I could throw together in 15 minutes or less, and that would make me forget that ill-advised drive-thru adventure. So, why not replace the refried beans with hummus, the sour cream with nonfat Greek yogurt and make a shift to Mediterranean flavors? Take out the guacamole, salsa and Monterey jack, and layer in artichokes, roasted peppers (see How to Roast a Bell Pepper) and feta cheese in their place.

Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (2)

Of course, you can layer the ingredients any which way you please, or substitute in other ingredients, such as kalamata olives or sundried tomatoes. Serve the Mediterranean 7-Layer Dip recipe with raw vegetables, pita chips or lentil chips.

Don’t you dare tell your beer-swilling Super Bowl guests that this dip is healthy. They’ll never know the difference!

Serve it with other finger foods, such as mini cream cheese egg rolls and cucumber shrimp appetizers.

The Mediterranean 7-layer dip recipe:

In an 8- by 8- square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top.

Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (3)

Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.

Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (4)

On top of the yogurt, layer the artichoke heart, roasted red peppers and feta cheese. Sprinkle the parsley over top and garnish with olives.

Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (5)

Serve with fresh vegetables, pita chips or crackers.

Printable Recipe

Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (6)

Healthy Mediterranean 7-Layer Dip Recipe

Put a fresh spin a classic appetizer recipe with this Healthy Mediterranean 7-Layer Dip. Perfect for afternoon snacking or game day! 49 calories and 1 Weight Watchers Freestyle SP

4.58 from 21 votes

Print Pin Rate

Course: Appetizers, Appetizers For Entertaining

Cuisine: Mediterranean

Keyword: Clean Eating, Vegetarian

Prep Time: 15 minutes minutes

Total Time: 15 minutes minutes

Servings: 4 Cups

Calories: 49.4kcal

Author: Dara Michalski | Cookin' Canuck

Ingredients

Instructions

  • In an 8" by 8" square serving dish, spread the hummus evenly on the bottom. Layer the tomatoes and cucumber over top.

  • Dollop the yogurt over the vegetables, then gently spread with a rubber spatula. Sprinkle the yogurt with salt and paprika.

  • On top of the yogurt, layer the artichoke heart, roasted red peppers and feta cheese. Sprinkle the parsley over top and garnish with olives.

  • Serve with fresh vegetables, pita chips or crackers.

Notes

Weight Watchers Points:1 (Freestyle SmartPoints), 2 (SmartPoints), 2 (Points+)

Nutrition

Serving: 0.5Cup | Calories: 49.4kcal | Carbohydrates: 4g | Protein: 2.4g | Fat: 3.1g | Saturated Fat: 0.9g | Cholesterol: 2.4mg | Sodium: 128.1mg | Fiber: 1g | Sugar: 1.3g

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

Other recipes for Super Bowl Sunday (or any other get-together):

Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (7)
Left to right: Slow Cooker Hoisin Chicken, 5-Minute Black Bean Dip, and Baked Zucchini Fries with Pesto Yogurt Dipping Sauce

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (8)

More Appetizers

  • Mini Cream Cheese Egg Rolls with Pepper Jelly
  • Caprese Christmas Tree
  • Pineapple Mango Salsa Recipe
  • Steamed Clams with Italian Sausage

Reader Interactions

Comments

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  1. Kathy

    Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (13)
    This caught my eye on Pinterest. The red & green would make it a lovely Christmas appetizer. I've been trying to figure out what else to serve with the lasagne.
    My thoughts on the ingredients: With the cucumber and yogurt, you're half way to Tzatziki. I'm taking it the rest of the way & maybe add zucchini. theWanderLustKitchen has a great recipe for Authentic Greek Tzatziki. I think I will replace the yogurt layer with that. Time to go shopping..

    Reply

  2. Molly

    I'm looking for an app that is Dairy Free . DO you think I could omit or swap out the yogurt for a non dairy soy yogurt? I'm afraid it might be runny or lose the flavor. Suggestions? Thanks

    Reply

  3. Tami

    Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (14)
    I made this yesterday for the Super Bowl, and it was a HUGE success! Thank you very much for this recipe.

    Reply

  4. Cassie

    Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (15)
    So far 5 friends have asked me for the recipe. The flavors in this are so good and I love the addition of artichoke hearts!

    Reply

  5. Brie

    Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (16)
    Loved it! Made it last night and all the ladies in my office asked for the recipe!! This will be a go to in my recipe box!

    Reply

    • Dara

      Thanks so much for letting me know, Brie! I regularly make this for get-togethers and it always seems to be a hit.

      Reply

  6. Natalie Stevens

    How big a can of artichoke hearts did you use? I'm making this for Super Bowl and can't wait to try it.

    Reply

    • Dara

      Hi there, Natalie. The recipe actually just calls for 2 artichoke hearts from a can. I typically by a 14 oz. can and pluck two of the hearts out of there, reserving the rest for another use. I hope you enjoy the dip!

      Reply

      • Elaine

        Dara, thanks for clarication on artichoke hearts. Perhsps if you reworded to something like "2 atichokes from canned ..." it would add clarity. Thanks. Can't wait to make this party this weekend.

        Reply

  7. jane

    Dara, how much in advance do you think this could be made without sacrificing any of the quality? It looks so good!

    Reply

    • Dara

      Jane, we snacked on this for a full 24 hours. But, to be safe, I would make it no more than 4 hours in advance to make sure it looks fresh and pretty. I hope you enjoy it!

      Reply

  8. Rebecca

    This looks amazing and is right up my alley when it comes to healthy dips, I'm going to make it for a pool party I'm going to next weekend!

    Reply

  9. Sheila

    Looks amazing. Can't wait to try it. But will substitute the Greek Yogurt with tzatziki which I just learned to make. I'm drooling just thinking about the flavor mix.

    Reply

  10. theresa

    You are a genius! Thanks for sharing...I can't wait to try this!!!

    Reply

  11. Nicole

    Looking forward to making and serving it this evening at a get together 🙂 🙂 It looks so good!!!

    Reply

  12. Nutmeg Nanny

    This dip looks addicting 🙂 yum!!

    Reply

  13. kelley

    Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (17)
    Delicious, Dara! This is one of my favorite apps to take to gatherings. I just love the flavors and colors!

    Reply

  14. Julia @Vikalinka

    Looks so fresh, Dara! We just returned from visiting family in Canada and I got to be reminded how much I love 7-layer dip. Such a guilty pleasure!! 🙂 Thank you for sharing this healthier recipe!

    Reply

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Healthy Mediterranean 7-Layer Dip Recipe | Cookin' Canuck (2024)
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