7 layer dip

7 Layer Dip (Protein Packed)

While I have my favorite stand-by appetizers, I’m always looking for something new to try. Especially when it involves making a traditional dish even healthier. This 7 layer dip recipe is packed with protein thanks to a few, easy ingredient swaps. Serve it with chips, crackers, or veggies for the perfect snack or appetizer. 

I brought this dip to a gathering recently and it was a big hit judging by the empty dish I brought home. My kids also love snacking on it and I’ll often make it ahead of time for easy meal prep.

7 Layer Dip Ingredients

So what’s in a 7 layer bean dip recipe? While there have been some different variations over the years, the basic ingredients have largely stayed the same. What’s in 7 layer dip depends on who you ask, but there’s usually refried beans, sour cream, cheese, guacamole, olives and salsa or pico de gallo. 

My recipe is a 7 layer dip with taco flavors and uses Greek yogurt and cottage cheese instead of sour cream. This decreases the fat (even though I’m pro-healthy fats!), but it also really ups the protein. 

How to Make a 7 Layer Dip

The order of the ingredients doesn’t matter too much, but of course you’ll want toppings like olives and green onions on the top. Each layer is spread evenly into a clear dish to showcase the individual layers. The traditional 7 layer dip ingredients are ordered as follows:

  • Refried beans
  • Sour cream (or in this case cottage cheese and Greek yogurt)
  • Guacamole
  • Shredded cheese
  • Tomato (I use pico de gallo) 
  • Green onion 
  • Olives

This creates a beautifully layered dip that looks great at any gathering. It’s simple enough to keep in the fridge for snacktime too. 

And if you want to increase the protein even more you can add meat. Ground beef works really well and can go on top of the bean layer. I like adding meat when I make this ahead for a simple lunch. Fresh ingredients make for great flavor!

Here’s how to make the ultimate 7 layer dip that’s packed with protein.

7-Layer Protein Dip

A healthy, high-protein twist on the classic 7-layer dip! Perfect for game day, snacks, or a quick protein boost. Kid-approved and full of flavor.

  • Spread the refried beans evenly on the bottom of a serving dish.

  • Combine cottage cheese and Greek yogurt with taco seasoning. Spread this mixture evenly over the beans.

  • Add guacamole by spreading over the protein layer.

  • Layer pico de gallo evenly on top of the guacamole.

  • Sprinkle shredded cheese over the pico layer.

  • Spread black olives evenly over the top.

  • Sprinkle sliced green onions over the dip.

Nutrition Facts

7-Layer Protein Dip

Amount Per Serving (1 serving)

Calories 173
Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 3g19%

Trans Fat 0.002g

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 12mg4%

Sodium 599mg26%

Potassium 288mg8%

Carbohydrates 14g5%

Fiber 4g17%

Sugar 6g7%

Protein 9g18%

Vitamin A 407IU8%

Vitamin C 7mg8%

Calcium 116mg12%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Optional Toppings

Technically this is a 7 layer dip, but who’s counting? If you want to add some more toppings for more flavor, here are a few ideas.

What are some of your favorite appetizer recipes? Leave a comment and let us know!

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How to layer winter skincare? Expert tips and common mistakes

How to layer winter skincare? Expert tips and common mistakes

Learn how to layer winter skincare products effectively. Avoid common mistakes and receive expert tips to keep skin hydrated and healthy.

As the air gets colder, many of us prepare to keep our skin hydrated and healthy; however, winter can be particularly harsh on our skin. Lower temperatures and lower humidity can cause dryness, flakiness, and increased sensitivity. It often feels like a losing battle, mainly when you apply thick creams and oils, but still find your skin feeling dry and uncomfortable. What’s going on?

Many people focus on using heavy skincare products. Still, we often overlook an important aspect: how to layer those products correctly. “Learning to layer your winter skincare can significantly help with dryness and can give you a healthy glow”, Dr Anindita Sarkar, Aesthetic Physician and Medical Cosmetologist, tells Health Shots. The correct way to layer your products and why many people get it wrong, based on expert advice from skincare professionals.

What is the primary purpose of layering?

Before we get into how to layer products, let’s talk about why it’s important. Each skincare product has a unique formula, which means it works at various levels and serves specific purposes. “If you don’t apply them in the correct order, you can block absorption and reduce their effectiveness”, says the doctor. Instead of achieving the smooth, hydrated skin you want, you might end up with a greasy feel that actually harms your skin.

What is the correct order of layering winter skincare products?

Let’s discuss the fundamental steps for winter skincare layering. “It’s important to use your products in the correct order”, says Dr Sarkar. This helps each product work well together, rather than against each other.

Apart from soothing your skin, cucumber juice can also help remove makeup. Image courtesy: Adobe Stock

  1. Cleanser: Start your routine with a gentle cleanser that hydrates your skin. “This cleanser should remove dirt and impurities without stripping your skin of its natural oils”, shares the skin expert. Select a product that cleanses and nourishes your skin simultaneously.
  2. Toner or mist: Next, use an alcohol-free toner or hydrating mist. This step is often overlooked, but it is crucial for maintaining your skin’s pH balance. A good toner prepares your skin for the products you will use next and helps them work more effectively.
  3. Serum: Begin your skincare routine with a lightweight serum rich in ingredients that benefit your skin. “Look for hyaluronic acid, which helps pull moisture into your skin, or niacinamide, which supports your skin’s barrier”, shares the expert. This step enables essential hydration to penetrate deeply into your skin.
  4. Moisturiser: After applying the serum, it’s essential to follow with a moisturising cream. “Choose creams that contain ingredients like ceramides, squalane, or shea butter”, says the aesthetic physician. These ingredients help strengthen your skin’s barrier and retain moisture.
  5. Facial oil (optional): If you have dehydrated skin, consider adding a few drops of non-comedogenic facial oils, such as safflower or rosehip oil. Using oil at this stage can add protection, improve glow, and make your skin feel as good as it looks.
  6. Sunscreen: Don’t forget to wear sunscreen, even in winter! “Use a broad-spectrum SPF 30 or higher because UVA rays are always present, no matter the season”, says the medical cosmetologist. Many people think they can skip sunscreen when it’s cold, but UV exposure can cause long-term skin damage.

What are some common skincare mistakes?

Now that we’ve discussed the correct order for layering skincare products, let’s look at some common mistakes that can disrupt your winter skincare routine.

  1. Skipping sunscreen: Many people believe they are safe from UV rays in winter, but this is a big mistake. UV rays can still cause skin ageing and dark spots.
  2. Over-exfoliating: Exfoliating too frequently with acids or scrubs can cause damage to your skin. “It may remove essential oils from your skin barrier, causing further dryness and irritation”, says the cosmetologist. During winter, it’s best to limit exfoliation or opt for gentler methods.
  3. Applying active ingredients to dry skin: Did you know that some ingredients, like hyaluronic acid, work better on slightly damp skin? If you use them to dry skin, they might not work as well, and you could be disappointed with the results.
  4. Layering products too quickly: Give your skin time to absorb each product before applying the next one. If you rush, it can cause your products to clump or irritate your skin, which reduces the benefits of the products you chose.

What is a holistic approach in skincare?

Winter skincare is about finding balance and using products in the correct order, not just piling on more products. By layering your skincare correctly, you help hydration absorb deeply while keeping your skin moist. When you layer your winter skincare products correctly, they can help fight dryness instead of causing frustration. Your skin doesn’t need more products; it needs better balance.

Disclaimer: At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns. Read More

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