Published: · Modified: by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 59 Comments
Jump to Recipe Print Recipe Rate this Recipe
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
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):
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
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
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
I made this yesterday for the Super Bowl, and it was a HUGE success! Thank you very much for this recipe.Reply
Cassie
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
Leave a Comment
« Older Comments
