heathy cookbooks

SaveSave

Healthy Mexican Layer Dip (Vegan)


With Super Bowl parties just around the corner, this healthy dip should come in handy.

healthy mexican layer dip

It’s inspired by the ever popular “Seven Layer Dip,” but in lieu of the traditional shredded cheese and sour cream layers, this version features a dairy-free “cheese” sauce that makes it not only vegan-friendly, but also properly combined! (Even when served with tortilla chips!)

What’s special about this dip is that the preparation can be as easy or as labor-intensive as you choose. The only layer you need to make from scratch is the homemade cheese sauce, but everything else is available pre-made at most grocery stores, if you’d prefer to skip those extra steps. I made the refried bean and guacamole layers from scratch, but I saved time by using pre-made pico de gallo from our local store.

MY LATEST VIDEOS

The result is just as delicious as the traditional version, but is easier to digest– which should make watching a 3-hour football game much more enjoyable!

Healthy Mexican Layer Dip (Vegan)
Fills one 9″x9″ dish

Ingredients:

For the Refried Bean Layer:

2 (15 oz.) cans black beans, rinsed and drained (or 3 cups cooked black beans)
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 cup water

For the “Cheese” Sauce:

1 cup mashed potatoes (I used Yukon Gold)
1/2 cup water
1/4 cup nutritional yeast
1 tablespoon fresh lemon juice
1 teaspoon onion powder
1 teaspoon salt
2 tablespoons finely minced jalapeño (optional)

For the Guacamole:

2 ripe Haas Avocados, pitted
3 tablespoons lemon juice (about 1 lemon)
1 Roma tomato, chopped (about 1/2 cup)
1/2 cup finely diced red onion
1 clove garlic, minced
1/2 teaspoon salt

Additional Toppings:

Prepared salsa or pico de gallo
chopped green onions, for garnish

Directions:

To prepare the bean layer, combine all of the ingredients in a food processor and process until a uniform texture is achieved. Spread the beans evenly over the bottom of a 9″x9″ dish.

making healthy mexican layer dip

To prepare the cheese sauce layer, cut a large Yukon Gold potato into chunks and steam for 10-15 minutes, until fork tender, then fork-mash in a bowl and measure out one cup to use in the sauce. Combine all of the sauce ingredients in a blender, and blend until completely smooth and creamy. Pour over the bean layer and set aside.healthy mexican layer dip

To prepare the guacamole, combine all of the ingredients in a large bowl, and mash together with a fork. Spoon over the cheese sauce layer, then top with the prepared pico de gallo (or salsa) and garnish with chopped green onions. Serve immediately, or chill in the fridge until it’s game time!

*To prepare this dip more than a day ahead of time, I recommend making the bean and cheese sauce layers ahead of time, but don’t top it with the guacamole and salsa until the day of serving for best appearance and texture.
healthy mexican layer dip scooped onto a chip

5 from 6 votes
Healthy Mexican Layer Dip (Vegan)
Prep Time
30 mins
Total Time
30 mins
 

A healthy variation of the popular Seven Layer Dip!

Course: Appetizer
Servings: 8
Calories: 300 kcal
Author: Detoxinista.com
Ingredients
For the Refried Bean Layer:
  • 2 (15 oz.) cans black beans, rinsed and drained well (or 3 cups cooked black beans)
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 cup water
For the "Cheese" Sauce:
  • 1 cup mashed potatoes (I used Yukon Gold)
  • 1/2 cup water
  • 1/4 cup nutritional yeast
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 2 tablespoons finely minced jalapeño (optional)
For the Guacamole:
  • 2 ripe Haas Avocados , pitted
  • 3 tablespoons lemon juice (about 1 lemon)
  • 1 Roma tomato , chopped (about 1/2 cup)
  • 1/2 cup finely diced red onion
  • 1 clove garlic , minced
  • 1/2 teaspoon salt
Additional Toppings:
  • Prepared salsa or pico de gallo
  • chopped green onions , for garnish
Instructions
  1. To prepare the bean layer, combine all of the ingredients in a food processor and process until a uniform texture is achieved. Spread the beans evenly over the bottom of a 9"x9" dish.
  2. To prepare the cheese sauce layer, cut a large Yukon Gold potato into chunks and steam for 10-15 minutes, until fork tender, then fork-mash in a bowl and measure out one cup to use in the sauce. Combine all of the sauce ingredients in a blender, and blend until completely smooth and creamy. Pour over the bean layer and set aside.
  3. To prepare the guacamole, combine all of the ingredients in a large bowl, and mash together with a fork. Spoon over the cheese sauce layer, then top with the prepared pico de gallo (or salsa) and garnish with chopped green onions. Serve immediately, or chill in the fridge until it's game time!
Recipe Notes

To prepare this dip more than a day ahead of time, I recommend making the bean and cheese sauce layers ahead of time, but don't top it with the guacamole and salsa until the day of serving for best appearance and texture.

Hope you all enjoy!

Reader Feedback: What’s your favorite snack to serve on game day?

As an Amazon Associate I earn from qualifying purchases.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Comments

misa

Hi Megan

I would like to ask you if you still exclusivelly breastfeeding cause I do and I could not eat beans right now, so you do not have any problem with eating beans? Thanks a lot.

I do eat only spinach and leafy greens from veggies right now so smoothie time:-)

    Megan

    I am still exclusively breast feeding. I don’t eat beans very often, but I ate plenty of this dip and didn’t notice any ill effects.

Ceara @ Ceara's Kitchen

I love how creamy this cheese sauce looks and making “cheese” out of white potatoes sounds like a wonderful idea! Can’t wait to try this healthier version of an old favourite! 🙂

Kim @ Hungry Healthy Girl

I love the traditional 7-layer dip and I definitely want to give this recipe a try. Looks delish!

Brittney @ Sweets 'N' Greens

Yum, I love 7 Layer Dip and this looks like an awesome healthier alternative!

Liz

O.M.Gee. This looks so freaking delicious!! I’m a huge fan of 7 layer dip and love this healthier spin on it! Thank you!!!

Jordan Lynn // Life Between Lattes

I haven’t had a 7 Layer Dip since I started eating mostly vegan a long time ago. Making this for the Super Bowl for sure!

Lauren @ Fun, Fit and Fabulous!

This looks absolutely amazing! I can’t wait to give it a try for our next party!

Marquelle

Do you have any idea if this would work without the nutritional yeast? I just found out I’m allergic to yeast and am slightly heart broken!

    Megan

    The nutritional yeast makes the sauce a little more cheesy-tasting, but I’m sure it is still good without it! Maybe a little more salt or lemon juice could help compensate.

Katie @ Daily Cup of Kate

Yum, this would be perfect for the Superbowl!

Meagan

This looks good! But for the first time, I would not be able to eat this recipe. What a great alternative to the normal version though!

kezia

Looks amazing – I have yet to try nutritional yeast as i have historically avoided yeast based products but i may give this a try as I would love a ‘cheesy’ flavour without the cheese!

Cassidy @ Cassidy's Craveable Creations

Your recipes are always so amazing! I can’t wait to try this, especially the cheese sauce – I’ve made cheese sauce from cashews but I never even thought of using potatoes!

XO,
Cassidy

Emily

This looks delish and I’ve been craving something like this for the Super Bowl! I am bean-free and potato-free (avoiding starches to heal my gut), so I am going to try using winter squash puree instead of beans and cauliflower or cashew cream in place of the potatoes. Hope it turns out!

Natalie

I just started following Detoxinista a few weeks ago and I am loving all the recipes, especially the sweets! I had to give up dairy, gluten and refined sugar so your recipes have been a life saver in trying to maintain a regular diet, and keep my sanity 🙂 Thank you for helping me stay passionate about food, this recipe looks delicious..I’ll have to try!

Adrienne @ Whole New Mom

LOVE this – pinning!

MokkaLuv

Making this today! But I’m going to try it with sweet potatoes like you used in your sweet potatoe mac n’ cheese. That is a favorite of mine! I’ve told so many people about your site and we are all looking forward to your cook book! Congrats Megan!

Jen @ Existential Evolution

The cheese from a potato base is genius! Thank you!

Rose Whitt

I can’t wait to make this! I have made several of your recipes and ALL have been HUGE successes. Whenever my husband and I met last summer, I had been 100% 80/10/10 raw vegan and he was on the SAD diet so I had to learn to give in and we are about 80% raw vegan now and he has loved every recipe of yours that I have made. Thank you!!!

Natalie

I just needed to comment! This recipe is SO good. I think I added too much salt 🙁 so I added a layer of sour cream on top, and it was delicious! I found that the longer it sits in the fridge (a couple days), the better it tastes. All the flavors mesh together. It’s so yummy! I (not vegan or vegetarian just trying to eat healthy) topped some wild rice with this dip, added some chicken, and it tastes even better than Chipotle or Q’doba. It is delicious, I can’t stress that enough. And the mashed potato “cheese” layer blows my mind. It tastes amazing, and you could NEVER even tell in a billion years that it’s made from potatoes. Thank you so much for all your great recipes!

shelby

OMG LOOKS SO YUMMY. I recently became a vegan and I am in love with mexican food.
I am so excited to see this potato cheese sauce! I have never used nutritional yeast correctly and maybe this will make me fall in love 🙂 Would you happen to know any vegan sour cream recipes that aren’t cashew based? Im sure it would still be amazing without it on top, definitely gonna add bell peppers to the top 🙂

LOVE your site! 🙂

    Megan

    I’m not aware of any, but I’ll see if I can come up with one in the future! 🙂

DN

This dip was really good. I made it for the first time tonight (Super Bowl!). Everyone loves it but I’m finding the cheese extremely salty. The consistency was super creamy and smooth though! I was really nervous about the potatoes but wow, I’m glad I took the chance. Once again I’m thouroughly impressed by your recipe. I’ll follow the above advice and add sour cream to cut the saltiness.

Meigen

I cheated and made this with canned organic vegan refried beans and store bought guac and pico, but of course made the cheese sauce from scratch. I already had mashed potatoes so this was thrown together very quickly and I ate a third of it with homemade corn chips for a supper meal. So good and yummy!

Laisa

I what. To ask how many calorie have in this recipe . Because what to make this for a get together for a group is in diet and they will ask me jajaja.
Thk you

Never Miss a Post!

Get a FREE 3-Day Detox Plan when you sign up for my email newsletter