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High Protein 7 Layer Dip Recipe

ByAshley
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This High Protein 7 Layer Dip Recipe is a lighter, macro-friendly take on the classic party dip. Made with lean ground turkey, taco-seasoned Greek yogurt, and a creamy cottage cheese avocado sauce.

High Protein 7 Layer Dip Recipe

This recipe is proof that you don't have to give up the foods you love to stay consistent with your goals. With a few smart swaps, you can weave protein into your meals, feel satisfied, and still enjoy social moments like game day or family gatherings.

Small choices add up, and appetizers like this make it easier to stay on track without feeling restricted. 🙌

First, I made strategic swaps throughout the layers. The classic beef layer is replaced with lean, seasoned ground turkey, while sour cream is swapped for taco-seasoned Greek yogurt. The biggest upgrade is the creamy avocado layer, where blended cottage cheese adds extra protein while keeping the texture smooth and rich. That's it.

Below is exactly how to assemble this High Protein 7 Layer Dip for the best texture and flavor.

How to Make 7 Layer Dip

Taco seasoned ground turkey cooking in a skillet
Warm refried beans in a pot
  1. Brown the ground turkey in olive oil, then season with taco seasoning and a splash of water. Place aside to slightly cool.
  1. Warm refried beans with cumin and garlic powder until spreadable.
  1. Blend cottage cheese, avocado, and lime juice until completely smooth and creamy.
  1. In a bowl, stir together Greek yogurt, taco seasoning, and lime juice until smooth.
Carefully layering the 7 layer dip with a spoon
7 layer dish in clear glass showing layers
  1. Begin assembling the dip by spreading the beans evenly across the bottom, followed by the seasoned Greek yogurt, ground turkey, and avocado cream.
  1. Top with cheese, pico de gallo or tomatoes, black olives, green onions, and fresh cilantro.

If you love high protein appetizers, then you must try my High Protein Buffalo Chicken Dip next!

And of course, enjoy this dip with a glass of water! Because drinking alcohol is not good for you, and we DON'T need it...

Meal Prep & Storage Tips

Advance Prep (Up to 2 Days Ahead)

  • Cook and season the ground turkey, then store in an airtight container in the fridge.
  • Blend the cottage cheese-avocado cream (add extra lime juice in this case) and store in an airtight container with plastic wrap pressed directly on the surface to prevent browning.
  • Mix the taco-seasoned Greek yogurt and refrigerate in a covered container.
  • Shred the cheese and prep toppings, storing everything separately.

Assemble Ahead (24-48 Hours Before Serving)

  1. Assemble all layers except the fresh toppings (green onions, jalapeños, cilantro).
  2. Cover tightly and refrigerate.
  3. Add toppings just before serving for best texture and presentation.

Frequently Asked Questions

Absolutely! Lean ground beef (90/10 or leaner) or ground chicken works perfectly. The cooking time and instructions remain the same.

Yes! Replace the ground turkey with seasoned black beans, lentils, or a plant-based ground meat alternative. You'll still get plenty of protein.

For a lower-carb option, try bell pepper strips, cucumber slices, celery sticks, jicama, and carrot sticks. Protein tortilla chips also work great!

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High Protein 7 Layer Dip Recipe

High Protein 7 Layer Dip Recipe
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A lighter, high-protein take on classic 7 layer dip made with lean ground turkey, taco-seasoned Greek yogurt, and a creamy cottage cheese-avocado layer.

  • Author: Ashley
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 8-10 servings 1x
  • Category: Appetizer
  • Method: No-Bake (with stovetop cooking)
  • Cuisine: American / Tex-Mex Inspired

Ingredients

Units Scale

Seasoned Ground Turkey

  • 1 tbsp olive oil
  • 1 lb lean ground turkey (93/7 or 99/1)
  • 1 packet (1 oz) taco seasoning or 2 tbsp homemade
  • ¼ cup water

Seasoned Bean Base

  • 1 can (15 oz) refried beans
  • ½ tsp cumin
  • ¼ tsp garlic powder

Cottage Cheese-Avocado Cream

  • 1 cup cottage cheese (2%)
  • 2 ripe avocados
  • Juice of ½ lime

Taco Greek Yogurt

  • 1 cup plain Greek yogurt (nonfat)
  • 1 packet (1 oz) taco seasoning or 2 tbsp homemade
  • Juice of ½ lime

Toppings

  • 1 cup shredded Mexican blend or sharp cheddar
  • ½ cup diced tomatoes or pico de gallo, well-drained
  • ¼ cup sliced green onions
  • ¼ cup sliced black olives
  • Fresh cilantro leaves, for garnish

Instructions

  1. Heat olive oil in a skillet over medium-high heat. Add ground turkey and cook, breaking it up, until browned and cooked through, 6-8 minutes. Stir in taco seasoning and water; simmer 2-3 minutes until absorbed. Remove from heat and cool slightly.
  2. Place refried beans in a small saucepan over low heat, then add cumin and garlic powder and stir until evenly combined. Cook just until warm and smooth.
  3. Blend cottage cheese, avocado, and lime juice until smooth and creamy. Set aside.
  4. In a bowl, stir together Greek yogurt, taco seasoning, and lime juice until smooth.
  5. In a 9×9-inch dish or serving platter, layer in this order: Seasoned beans, Greek yogurt, ground turkey, avocado cream, shredded cheese, drained tomatoes or pico de gallo, onions, olives, and cilantro.

Serve or store
Serve immediately or cover and refrigerate until ready to serve.

Notes

  • Drain pico de gallo or tomatoes well to prevent excess moisture.
  • Let the turkey cool before layering to keep layers clean.
  • This dip tastes even better after chilling for a few hours.

Nutrition

  • Serving Size: ¾ cup
  • Calories: 332
  • Sugar: 3.4 g
  • Sodium: 640 mg
  • Fat: 19.6 g
  • Carbohydrates: 19.1 g
  • Protein: 23.6 g
  • Cholesterol: 55.2 mg

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