Super Bowl Healthy 7 Layer Dip

By Dee Miller, canfitpro PRO TRAINER

Super Bowl food doesn’t have to be calorie-laden. Thanks to this healthy snack, you can stick to your health goals while enjoying a tasty treat. It’s worth cheering about!

Super Bowl Healthy 7 Layer Dip
Super Bowl Healthy 7 Layer Dip
Super Bowl Healthy 7 Layer Dip
Super Bowl Healthy 7 Layer Dip

Serves 12-15


2 cups (500 mL) Greek yogurt

2 cups (500 mL) plum tomatoes, chopped

1 cup (250 mL) green onion, diced

1 cup (250 mL) Cheddar cheese, reduced-fat, shredded

1 cup (250 mL) cilantro leaves, chopped

1 tsp (5 mL) chili powder

1 tsp (5 mL) cayenne pepper

Refried Beans

2 cans 19 fl oz (540 mL) pinto beans, drained, rinsed

½ cup (125 mL) onion, minced

½ cup (125 mL) water

1 tbsp (15 mL) olive oil

1 tsp (5 mL) garlic, minced

1 tsp (5 mL) chili powder

1 tsp (5 mL) cumin

Salt & Pepper to taste


2 cups (500 mL) avocado, peeled, chopped

2 tbsp (30 mL) lime juice, fresh

1 tbsp (15 mL) garlic, minced

Salt to taste


  1. Heat a skillet over medium heat and add olive oil and onions. Cook until onions are soft, stirring often.
  2. Add garlic, chili powder and cumin, stirring constantly until fragrant, about 30 seconds. Add beans and water. Stir to mix, cover and cook the beans for five minutes.
  3. Reduce heat to low and mash the beans using a potato masher or the back of a fork until desired consistency, adding more water if necessary.
  4. Remove from heat and season to taste
  5. In a medium size bowl, add avocado, lime juice and garlic together with a fork until desired consistency.
  6. Season to taste
  7. In a medium sized bowl, mix the Greek yogurt with chili powder and cayenne pepper.
  8. Using a medium to large glass bowl, layer the bottom of the bowl with the cooled refried beans, then a layer of seasoned Greek yogurt, followed by the guacamole, tomatoes, green onions, cheese and topped cilantro.
  9. Serve with assorted vegetables, pita triangles or blue corn tortilla chips.

Dee Miller is a canfitpro PRO TRAINER and a sought after speaker and educator, regularly presenting at canfitpro events and Cancer Patient Education Conferences. Over the past few years, Dee has received:  “Ajax Recreation Volunteer of the Year Award”, has been nominated for “Business Person of the Year”, and CBC’s Champion of Change.  Dee (with the help of everyone who voted for her idea) won the Pepsi “Refresh Project” which turned out the Healthy Bites Cookbook – Over 100 Recipes of Healthy Choices for Cancer Survivors.

Dee also holds certifications with ACE, RYT 200, TRX R4, FMA.