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Healthy 7 Layer Dip {Perfect for Parties!}

This healthy 7 layer dip is absolutely fabulous to make for a get together or outdoor BBQ – it’s fun to prepare and a good opportunity to get a load of vegetables in to get the party started! I love how I sneaked in some kale – I promise no one will notice! I like serving it with organic corn chips and celery sticks. I like to alternate between the two so I don’t eat so many chips at one sitting! 


Healthy 7 Layer Dip
Prep time
Total time
Serves: 15-20
  • 3 cups cooked black beans (or 2 BPA free cans)
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 1 cup finely chopped kale
  • 2 cups finely chopped romaine lettuce
  • 2 tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • 4 avocados, peeled and pitted
  • 1 tomato, diced
  • ½ cup diced red onion
  • 1 lime, juiced
  • ¼ cup chopped cilantro, more as desired
  • pinch cayenne pepper
  • 16 ounces hummus (homemade or organic store-bought)
  • 32 ounces salsa, drained (I like Field Day brand)
  • 1 cup goat cheese crumbled or shredded
  • ½ cup chopped black olives
  • ¼ cup chopped scallions
  • sea salt and pepper, to taste
  1. Place the black beans in a bowl and add the cumin, chili powder and a few shakes of salt and pepper. With a masher or the back of a spoon slightly mash some of the black beans. Set aside.
  2. In a separate bowl, combine the kale, romaine, oil and garlic and massage the kale mix until it starts to soften. Set aside.
  3. In another bowl, place the avocado and mash with the back of a spoon. Add the tomato, onion, lime juice, cilantro and cayenne pepper. Mix and season with salt and pepper to taste. Set aside.
  4. To assemble the dip, take a medium size bowl (try to find one with straight sides) and spread the black beans on the bottom. Top with the kale mix and then the guacamole. Next, carefully spread the hummus on top, followed by the salsa. Sprinkle the goat cheese, olives and scallions over the salsa. Serve with corn chips, crackers or veggie sticks. Enjoy!
***Please use all organic ingredients if possible.***


Check out all those beautiful layers! 


Hope you have a fabulous long weekend ahead! 

If you know someone who loves chips and dip, please share this recipe with them.




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57 responses to “Healthy 7 Layer Dip {Perfect for Parties!}

    1. I serve them on special occasions and don’t eat them everyday 🙂 I like Late July brand a lot – but sometimes make my own by cutting up sprouted corn tortillas into wedges and putting them in the oven with a little oil and salt.

    2. I was gonna say, my wife and myself aren’t very good when chips are brought into the house…..the bags is gone in nano seconds. So alternating between chips and celery sticks….wow, you have a lot of self control! Love this dip for those dippin moments when you just need a dip, just not one loaded in cheese and calories. Because bathing suit season is coming!

  1. great Idea, we are vegan so this will work nicely Thanks Vani, we don’t eat corn chips.

    1. Yes, just leave off the goat cheese and you are all set! You can also make your own chips or crackers – Endive leaves work great as scoops too!

      1. Vani, Ya know what would make a great scoop for me and be neater? A spoon! (BTW, your book is lovely. No time to read it but I like having it. Hope it’s been a blockbuster for you! I appreciate all you do.)

  2. Wow, this is a beauty. I’ll stick with the veggies and totally omit the chips. I can’t stop with chips.

  3. This will definitely be on our Memorial Day weekend menu! I was looking for a link to your homemade hummus, but the hyperlink leads to the Field Day salsa FYI)

    1. Any grocery store sells black beans in the bag-They’re def cheaper than canned beans, too.

    2. Connie Curtis-

      Try in the area that has dried rice and beans or in the area that has Hispanic foods. My local Co-Op, a small one, has them in bulk.


    3. Whole Foods has organic sodium free beans in boxes, much better than cans & a staple in my kitchen! (their 365 brand)

  4. Looks and sounds yummy! I also try to sneak in a little Kale whenever possible and I have been making my own organic corn tortilla chips in the oven with a little olive oil and salt. Can’t wait to try this combination.

    1. katie-

      Please don’t Kapitalize Kale.


      How about sharing your corn chip recipe? It sounds awesome!

      1. Kale is such a great super food I think it deserves to be capitalized. 🙂 I purchase organic corn tortilla chips, cut them into 1/4 toss them with a little olive oil and salt and bake at 350 degrees for about 10 minutes.

      2. Kale is such a great super food I think it deserves to be capitalized. 🙂 I take organic corn tortillas, cut them in 1/4, toss with a little olive oil and salt and bake at 350 degrees for about 10 to 15 minutes or until I see them start to slightly brown. Makes snacking feel a little less guilty plus they are great with salsa.

  5. We cut up the brown rice tortillas and do the same. Will be trying this next weekend!

  6. This looks awesome! I’m all about the beans and guac, although I don’t care for goat cheese. I have tried to like it, but to no avail. I even had a waiter tell me to give it a shot on a certain dish, promising I’d like the subtle flavor. Goat cheese is anything but subtle! So I will find a suitable substitute or omit it altogether.
    Thanks for another great post, Food Babe!

  7. This will be perfect to take to all the BBQs and potlucks this summer! Thanks for sharing.

  8. I have read that BPA-free cans may contain BPS instead. This is a closely related chemical that may be slightly worse.

    Corn is nearly always GMO.

  9. “I love how I sneaked in some kale – I promise no one will notice!”?

    Everybody notices, especially since nobody who sneaks in kale can resist telling!

    I am for a variety of greens and I am afraid that the current rage for kale will result in a shortage of some of the others.


  10. Great Recipe Vanni. I can’t wait to try
    This. I think that my hubby and I will enjoy it. Sounds healthy yet satisfying. I love your recipes. When will you write your cook book ? I guarantee that your fellow food babes will support.
    Keep up the good work and know that we love your beautiful smile and desire to remain healthy.

  11. Vani, is that goat cheese in the photo? Regardless, it looks AWESOME and I’m going to serve it this weekend. Keep up the good work!

  12. Please don’t post recipes encouraging people to support the dairy industry. Please watch the sad and heartbreaking lives of dairy cows as they are raped, have their babies taken away so we can steal their milk and then when their bodies give out, they are killed. Dairy is so cruel…please support veganism for the planet, the animals and for health. Thanks.

    1. A sprinkle of goat cheese is NOT ‘cruel’ as far as I (and literally billions of others) are concerned. If you think there are great vegan alternatives to using a cheese for example, you’d get a lot further with this cause if you were pleasantly suggesting vegan alternatives, rather than telling someone else what they should and shouldn’t support on their own site.

      1. I’m being respectful and polite. Please watch ‘Earthlings’ (free online, and ‘Cowspiracy’ to find out more.

    2. Karin,
      Not everyone can be vegan and there are many cultures around the world who depend on milk and cheese to survive. We have an adopted son who as a baby survived because of raw goat milk. Yes, there are dairies that are as you described, but you would be surprised at how many small farm dairies there are that are kind to their animals. My daughter raises goats and they are the happiest goats around (other people notice that too.) My daughter doesn’t take away the kids at birth and encourages the mothers to raise their young. Most of the doe’s do well but there are always some who want nothing to do with letting their kids nurse so we milk them and bottle feed those kids. It is all about the kids so all milk goes to them first and any extra is frozen (in case of an emergency where a doe may lose production for a bit) and only when the kids start eating grass on their own do we even start to get any milk for our own use. If a doe has only one kid their is a lot of extra milk, so much so, you are desperate to find ways to use it or people to share it with.
      The goats are grass fed most of the year with a little grain given during kidding season. Even then my daughter does her own high protein mixture of grain and gives only organic non-gmo (no corn or soy) to her goats. They are wormed with herbs and I have seen her treat very sick goats with herbs, foods, and spices to the amazement of many who recommended her to use antibiotics. She knows each goat well, names them and fusses over each one. She never breaks even but through her and her goats our family as well as others who know her have come to respect even more the dairy they eat. As Vani encourages, we need to know or at least start thinking about the source of the food we enjoy. With knowledge and understanding comes health, community, and gratitude.

      1. Awe, Karin, I wish there were loads more people like you and your daughter who love their dairy animals and treat them the way they ought to be treated.

        I’d buy milk from your daughter if I could!

      2. Ah, Robin, I wish there were more people like you and your daughter who love their dairy animals and treat them the way they ought to be treated.

        I’d buy milk from your daughter if I could!

      3. It’s not ‘how’ we use animals, it’s ‘that’ we use them at all. We do not need animals products to be healthy and all animals have a right to their lives, their freedom from being slaves to humans and their equality. We HAVE NO RIGHT to use others for our own means. It doesn’t matter if it is a few crumbles of cheese or gallons of milk, by consuming those products, you are contributing to the use and abuse of mothers and babies.

    3. Karin, I am totally with you on this!! Everyone should have to watch the horrible videos PETA put out showing how dairy cows are treated. It’s so awful, I cannot stick my head in the sand and consume it.

      1. Please look at how dairy cows are inseminated. (Cows and bulls don’t just ‘get it on’ for fun. The farmer puts his arm into her rectum to tip the uterus and inserts a rod and container of bull semen into her vagina. I’d say that sounds like rape to me…. would you want that done to you over and over again until your body gives out because of so many pregnancies and so much milk production. Then to ‘thank’ her for her service and slavery, she is sent to slaughter. Please, look it up and know the truth.

    4. And you cannot “tell” someone to support something. You die hard vegans who think they can just spat their opinion to anyone, everywhere boggle my mind! How about thanking this woman for starting such an amazing career off forcing companies to do better and showing us as consumers to chose better?? But no, instead, ask her (like you actually have a say or even matter) to not support the use of cheese made from goats milk.

  13. I hope this is a way to ask a question. I just head that Monsanto bought Whole Foods. Now, my friend emailed me with this info from way back in 2011. I suggested it was old news referencing the date on the article. She said, currently, she knows somebody that works in management with them and that person says its true. Any truth to this? Please, I’m worried!

    Also recently received email on How to read Bar Codes & PLU’s to get source of veggies and fruit. My friend (whom I sent this Bar Code info to) seems to see discrepancies on these codes. Any information you can offer or a source you have for Bar Codes & PLU’s that you know are accurate.

    Thanks so much for all you do and I’d love an answer.

  14. There are so many things I want you to investigate and make known. Have you considered a sticky suggestion thread?

  15. Hi Vani,
    I have written to you and commented on some blog posts before but I get a lot of ideas of things I would like to see change in the food industry and I was wondering if you might be able to help.

    I would love to e-mail you directly if possible.

    specifically my mother has been warning me about rapeseed oil ie. Canola oil for years, probably a decade, but when you are young busy and healthy it just all seems far fetched to believe that we are essentially eating something more processed and industrial then motor oil every time we consume rapeseed oil. It is the stuff of nightmares. Wide spread complete misleading of the public by monsanto into believing something is healthy. It’s so deeply intrenched in the American diet and I do believe it is absolutely horrible for the body. My mom, as I said before has been telling me for a decade if it’s not body lotion or furniture polish stay the —— away from rapeseed oil (Canola oil.)

    yet it is in every pre-made food and salad dressing even in Whole foods.
    could you do an expose on Canola Oil and vegetable oil and explore the alternatives.

    when we think of other countries where people have to spend so much effort and time to get food we never think of ourselves in this category we think of our selves as a developed nation that has it all right but we’ve been drooped and lied to about to many things. and it’s costing to many Americans there lives when chronic disease catches up to them.
    please help expose this topic. it is one of the major things that Keep GMOs in our food because rapeseed oil was developed by Monsanto as Canola oil, the BIG LIE.

    please consider talking about this topic.
    thanks and love,
    Nika Garcia

  16. Vani, you are the best!!! Can you update us on how things are progressing with forming your Advisory Board?

  17. Vani,

    This recipe is awesome! I halved the recipe for work yesterday and what didn’t get finished yesterday will most definately get finished today. I actually had one lady tell me she woke up thinking about this dip! Thanks so much! I plan on making the other half and taking it to my boyfriend’s family reunion this weekend.

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  19. No doubt this is delicious and most important to me, healthy. In the photo I can see an orange layer that looks like cheddar and I can’t see the white goat cheese. So I wonder what is that cheesy looking layer?

  20. this sounds so delish. i just found out about you and am looking forward to seeing what other knowledge you share with us. also thanks for making the recipe printer friendly.

  21. Loved the dip, made for an annual vegetarian potluck, but please, 15 min prep time???????? Took 2 of us well over an hour to assemble ingredients, chop and layer. You should not assume all the cooks your recipes go to are lightning fast at prep and be more realistic about time.

  22. I served this dip twice this weekend! It rocked the appetizer table! Thanks Vani!

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