Monica's favorite gear
for making
Mini Layered Dips
These are perfect for individual servings of dips and desserts. They make great house warming and wedding gifts, too.
A handy tool for cookies, meatballs, and scooping tidy, uniform portions into glasses, muffin tins, ramekins, and more.
These 6.5 oz. bowls are perfect for condiments, sauces, and prep bowls. I love the lids for fridge storage.

Mini Mexican Layered Dip-aritas!

A fun, no-guilt, healthy makeover


Healthy Mini Mexican Layered Dip

By Monica              12 servings
These fun, festive mini dips taste too good to be healthy; but they are! You'll WOW your friends when you bring out a platter of these at your next party.

These fun, festive mini dips taste too good to be healthy; but they are! You'll WOW your friends when you bring out a platter of these at your next party.

Ingredients
  • 1 cup refried beans
  • 1/2 cup salsa, store-bought or homemade (recipe at www.theyummylife.com/recipes/130)
  • 1-1/2 cups low-fat Greek yogurt (regular yogurt not recommended)
  • 3 tablespoons taco seasoning store-bought or homemade (recipe at www.theyummylife.com/recipes/76)
  • 2 avocados, pitted, peeled & mashed
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • juice from 1/2 lime
  • TOPPINGS:
  • 1/2 cup low-fat shredded cheddar cheese
  • 3/4 cup cherry or grape tomatoes, quartered
  • 1/4 cup sliced green onions
  • 1/4 cup sliced black olives
  • 12 cilantro sprigs
  • 1 lime, sliced into thin rounds, then halved
  • DIPPERS:
  • raw vegetables spears; red/yellow/orange bell peppers, jicama, daikon radish, carrots, celery, etc.
  • tortilla chips or strips

Directions
In small bowl, combine and stir beans and salsa. In separate bowl, combine and stir Greek yogurt and taco seasoning. In third bowl, combine and stir mashed avocado, garlic powder, salt, pepper, and lime juice. Using 12 (3-4 oz) small clear glasses or bowls, use a scoop or spoon to add equal portions of each layer: guacamole on the bottom, bean mixture in the middle, yogurt mixture on top; smoothing each into an even layer using the tip of a table knife. Sprinkle on toppings: shredded cheese, tomatoes, onions, olives. Top with a sprig of cilantro. Hang a sliced lime on the side of each glass. May be assembled, covered, and refrigerated up to 6 hours in advance. Serve with veggie spears and/or tortilla chips.

NUTRITIONAL INFO: 92 calories; 4.8g fat; 8.9g carbs; 4.4g protein; 2.8g fiber;
Weight Watchers PointsPlus: 2 points

SUPERSIZE IT. If you prefer, you can layer these healthy ingredients in a 6-cup bowl or dish to serve as one big layered dip.


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It's hard to find more of a crowd-pleaser than Mexican layered dip. It shows up at almost every party in some form. Normally high in calories, my version is guilt-free! The usual sour cream layer is replaced with seasoned Greek yogurt. If you don't tell anyone it's yogurt, they won't know. It tastes creamy and delicious this way. 

Serving this in individual mini-margarita glasses ups the cute factor. I know you may not have those, so improvise with shot glasses, small mason jars, or any small, clear cup, bowl, or glass. It's fun and easy to serve them this way at a party.

For dippers, I offer a variety of fresh veggies for those wanting a healthier option. And, I also have tortilla chips on hand for traditional dipping. 

Low in calories, high in nutrition! This is the perfect snack food. Tastes great and good for you! The individual servings provide automatic portion control, too. Here's the nutritional info for an approx. 1/2 cup serving (without chips):

  • 92 calories; 4.8g fat; 8.9g carbs; 4.4g protein; 2.8g fiber
  • Weight Watchers PointsPlus: 2 points  (eat it with zero-point veggie spears)

Supersize it! If you prefer, you can layer these healthy ingredients in a 6-cup bowl or dish to serve as one big layered dip.

These are easy to make and can be prepared several hours ahead and refrigerated until serving time.  Here's how.

Step-by-step photos for making
Mini-Mexican Layered Dip-aritas

Step 1. Assemble the ingredients:  fat-free refried beans, sliced black olives, shredded low-fat cheddar cheese, low-fat Greek yogurt (regular yogurt not recommended; it is too thin/watery), sliced lime, chopped green onions, grape or cherry tomatoes (quartered), cilantro, salsa, and taco seasoning.  You can use your favorite store-bought salsa and taco seasoning, or make your own. Here are my recipes:

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Step 2. Cut up some veggies to use for dippers. I chose 3 colors of sweet bell peppers, jicama, and daikon radish; but you can use any of your favorite raw veggies. I also have tortilla chips available for dipping.collage4.jpg

Step 3. Make the guacamole. All you need are 2 avocados, salt, pepper, garlic powder, and a lime. Mash the avocados with a fork or potato masher, add the juice from half a lime and the seasonings. (For more information see my Simple Guacamole recipe.)

collage2_1.jpg

I like to season every dip layer. That way every bite of dip tastes good, even if you don't get every layer with every bite.

Step 4. Add the salsa and beans to a bowl and give it a stir.

Step 5. Add the taco seasoning and yogurt to a separate bowl and give it a stir.

QUICK DIP TIP: The bean mixture and seasoned yogurt mixture both make good, easy, healthy dips by themselves. They're easy to whip up any time you need a quick dip.

Dip-aritas

Time to start layering the dip in the glasses. The amount you put in each glass depends on the size of your glasses. (Mine are 3.75 oz.) There are 3 layers, and you want equal portions of each: guacamole, then beans, then seasoned yogurt. 

Step 6. Guacamole is the bottom layer in each glass. This is important to prevent it from browning, Once the guacamole is topped with the other layers, it isn't exposed to as much air. Oxygen is what causes guacamole to brown; sealing it in the bottom of the dip layers keeps it green for several hours. Add guacamole to the bottom of each glass. A scoop is an easy way to get tidy portions.

collage5.jpg

Use a table knife to poke and spread the guacamole in an even layer, pressing out any air bubbles that can cause browning. Spread from the center out to the edge of the glass--you want to make pretty, distinct layers.collage6.jpg

Step 7. Add a scoop of beans in the same way, leveling them out with a table knife and spreading them to the edges to form a visible layer.

collage7.jpg

Step 8. Add a scoop of seasoned yogurt to each glass. Spread and level with the knife all the way to the edges.

collage8.jpg

Step 9. Add the remaining toppings: shredded cheese, chopped tomatoes, sliced black olives, chopped green onions. Garnish with a sprig of cilantro and a lime slice on the side of each glass.

collage9.jpg

Done! Look at those beauties. Yum.

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So, fun and festive!

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The colorful layers make for such a pretty presentation.

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Serve it with veggie dippers.

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Of course, tortilla chips are awesome dippers, too. Look for these tortilla strips--they're easier for dipping, especially in these mini glasses.  And, because you get a dip-arita all to yourself, double dipping is allowed! collage10.jpg

Walk into a party with a tray of these, and you're sure to WOW!

IMG_0970.jpg

Make it a Yummy day!

Monica

Link directly to this recipe Print this recipe
Healthy Mini Mexican Layered Dip
By Monica              Servings: 12 servings
Ingredients
  • 1 cup refried beans
  • 1/2 cup salsa, store-bought or homemade (recipe at www.theyummylife.com/recipes/130)
  • 1-1/2 cups low-fat Greek yogurt (regular yogurt not recommended)
  • 3 tablespoons taco seasoning store-bought or homemade (recipe at www.theyummylife.com/recipes/76)
  • 2 avocados, pitted, peeled & mashed
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • juice from 1/2 lime
  • TOPPINGS:
  • 1/2 cup low-fat shredded cheddar cheese
  • 3/4 cup cherry or grape tomatoes, quartered
  • 1/4 cup sliced green onions
  • 1/4 cup sliced black olives
  • 12 cilantro sprigs
  • 1 lime, sliced into thin rounds, then halved
  • DIPPERS:
  • raw vegetables spears; red/yellow/orange bell peppers, jicama, daikon radish, carrots, celery, etc.
  • tortilla chips or strips
Directions
In small bowl, combine and stir beans and salsa. In separate bowl, combine and stir Greek yogurt and taco seasoning. In third bowl, combine and stir mashed avocado, garlic powder, salt, pepper, and lime juice. Using 12 (3-4 oz) small clear glasses or bowls, use a scoop or spoon to add equal portions of each layer: guacamole on the bottom, bean mixture in the middle, yogurt mixture on top; smoothing each into an even layer using the tip of a table knife. Sprinkle on toppings: shredded cheese, tomatoes, onions, olives. Top with a sprig of cilantro. Hang a sliced lime on the side of each glass. May be assembled, covered, and refrigerated up to 6 hours in advance. Serve with veggie spears and/or tortilla chips.

NUTRITIONAL INFO: 92 calories; 4.8g fat; 8.9g carbs; 4.4g protein; 2.8g fiber;
Weight Watchers PointsPlus: 2 points

SUPERSIZE IT. If you prefer, you can layer these healthy ingredients in a 6-cup bowl or dish to serve as one big layered dip.
Print this Recipe   Share this Recipe

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Posted on Friday, May 4th, 2012








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