High-Protein, High-Fiber 7-Layer Dip
Who says indulgent has to mean “off track”? This high-protein, high-fiber 7-layer dip delivers nearly 40g of protein and more than 10g of fiber - all while satisfying your craving for something creamy, cheesy, and scoopable.
Perfect for game day, a quick lunch, or a fun snack, this dip proves you can enjoy your favorites while still fueling your body.
Why You’ll Love It
Packed with protein (40g!) and fiber (10g+)
A healthier twist on a classic party favorite
Quick to prep - just layer and enjoy
Customizable with your favorite toppings
Ingredients (Serves 1)
1 serving fat-free refried beans
1 single-serve cup avocado mash
1 serving cottage cheese
1 serving taco seasoning
¼ cup salsa or pico de gallo
1 serving shredded Mexican cheese blend
Sliced black olives (optional, or swap for shredded lettuce, jalapeños, etc.)
Tortilla chips for dipping (I used Late July Organic Sea Salt & Lime)
Instructions
Spread the refried beans evenly across the bottom of a bowl or dish.
Add a layer of avocado mash.
In a food processor, blend the cottage cheese and taco seasoning until smooth. Spread on top of the avocado layer.
Spoon on the salsa or pico de gallo.
Sprinkle shredded Mexican cheese over the top.
Finish with sliced black olives (or your topping of choice).
Serve with tortilla chips and dig in!
How to Serve This 7-Layer Dip
As a high-protein party snack
With whole-grain crackers or sliced veggies for extra fiber
In a tortilla wrap as a quick, flavorful lunch
On top of a salad bowl for extra creaminess and flavor
Nutrition Highlights
This 7-layer dip is:
High in protein: ~40g per serving
Rich in fiber: ~10g+ to support digestion and fullness
Balanced: A mix of carbs, protein, and healthy fats
Customizable: Add veggies or swap toppings to fit your preferences
Have a go-to meal or snack you’d like to see made healthier (without losing flavor)? Drop it in the comments below - I’d love to create a version for you!
