Healthy Mediterranean 7-Layer Dip Recipe

Published: Jan 29, 2014 · Modified: Jan 5, 2024 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)!

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.

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.

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.

Printable Recipe

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

8 oz. hummus
1 tomato diced
½ cup diced cucumber
½ cup nonfat Greek yogurt
⅛ teaspoon salt
¼ teaspoon paprika
2 canned artichoke hearts chopped
2 roasted red peppers 4 halves, diced (see How to Roast a Bell Pepper)
¼ cup crumbled feta cheese
2 tablespoon minced flat-leaf parsley
Kalamata olives chopped (optional), for garnish

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

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):

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.

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

Kathy
December 22, 2017 at 10:01 am

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
Molly
March 26, 2017 at 10:43 am
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
Tami
February 06, 2017 at 8:58 am

I made this yesterday for the Super Bowl, and it was a HUGE success! Thank you very much for this recipe.
Reply
Cassie
See Also
Greek Layered Hummus Dip Recipe
December 05, 2016 at 5:54 pm

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
Brie
October 26, 2016 at 9:14 am

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
  October 26, 2016 at 9:26 am
  Thanks so much for letting me know, Brie! I regularly make this for get-togethers and it always seems to be a hit.
  Reply
Natalie Stevens
February 07, 2016 at 2:04 pm
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
  February 07, 2016 at 2:10 pm
  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
    April 11, 2017 at 9:23 am
    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
jane
October 28, 2014 at 1:54 pm
Dara, how much in advance do you think this could be made without sacrificing any of the quality? It looks so good!
Reply
- Dara
  October 28, 2014 at 3:39 pm
  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
Rebecca
June 19, 2014 at 4:02 pm
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
Sheila
April 15, 2014 at 1:47 am
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
theresa
April 03, 2014 at 7:44 pm
You are a genius! Thanks for sharing...I can't wait to try this!!!
Reply
Nicole
March 22, 2014 at 12:52 pm
Looking forward to making and serving it this evening at a get together 🙂 🙂 It looks so good!!!
Reply
Nutmeg Nanny
February 12, 2014 at 2:11 pm
This dip looks addicting 🙂 yum!!
Reply
kelley
February 05, 2014 at 11:12 am

Delicious, Dara! This is one of my favorite apps to take to gatherings. I just love the flavors and colors!
Reply
Julia @Vikalinka
February 01, 2014 at 11:40 am
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