It’s January, we are all trying to keep our healthy New Year’s resolutions, and what could be a stumbling block for us? Football! Tonight, we have the National Championship, the NFL Playoffs are going on (Go Titans!), and the Super Bowl is around the corner. What does that mean…food! And usually lots of it is full of calories such as one of our all-time favorite, 7 Layered Mexican Dip. It’s a diet nightmare! Or is it?

What if we took that famous dip and put a healthy twist on it? Well, I did with my Healthy Layered Mediterranean Dip. Take out those fatty, high calorie refried beans and sour cream and switch it up with hummus and nonfat Greek Yogurt. Throw in some veggies in place of those tortilla chips and not only do you have lighter appetizer, but you are adding in some vegetables that will give you a good dose of your daily fiber and vitamins. Perfect for those that are working on a more plant-based diet, like me! I actually made this dip on a local tv station so here is the link if you want to check it out….

Healthy Layered Mediterranean Dip


  • 8 oz. hummus 
  • 2 artichokes from a can, chopped
  • 1/2 cup pepperocinis, chopped
  • 1/2 cup roasted red peppers, chopped
  • 1/2 cup nonfat Greek yogurt
  • 1 tsp hot sauce 
  • 1/2 cup kalamata olives, chopped
  • 1 cup, grape tomatoes, salted and chopped
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoon parsley, chopped


In an a small serving dish, spread the hummus evenly on the bottom. 
Layer Artichokes on top of the hummus followed by the roasted red peppers,and then the pepperocinis.
Mix the yogurt with the hot sauce and dollop the yogurt over the vegetables, then gently spread on top of the layers with a rubber spatula. 
On top of the yogurt, layer the olives, tomatoes, and feta cheese.
Sprinkle the parsley on top..WOW, that is an eye pleaser!
Serve with fresh vegetables or pita chips.

Bottom Line: I love this dip! It’s so fresh and has a tangy punch to it. Another great serving option would be to serve it as nachos. Just build a plate with either the pita chips or the veggies and pile on the layers. This is a great easy, no cook, but knock your socks off appetizer that will impress your guests! To make ahead, just chop your veggies and put them in plastic snack baggies then assemble right before serving. I hope you enjoyed this as much as we did!

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