• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer top navigation
  • Skip to footer bottom navigation
  • Skip to main content
  • Skip to primary sidebar
Skinny & Fit is Always Delicious
Display Search Bar
Follow me on Facebook! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube! Contact Cart

Skinny Fitalicious®

Because skinny & fit always tastes delicious

  • Weight Loss Coaching
    • Weight Loss Coaching / Free Consult
    • Client Testimonials
  • Free Class
  • Podcast
  • Recipes
    • Recipe Index
    • Hormone Weight Loss 7-Day Meal Plans
    • Protein, Fiber, Calorie Calculator
    • Free Resources for Fat Loss
    • Megan Recommends
  • Podcast
  • Cookbook
  • About
    • About Megan
    • Policies
    • Contact

BONUS!

3 Smart Strategies To Stop Cravings So You Can Lose Weight!

Home » Recipes » Gluten Free

Layered Taco Dip with Greek Yogurt

Published: Jun 10, 2024 · Modified: May 7, 2025 by Megan

This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.

Jump to Recipe Print Recipe

This Layered Taco Dip recipe is made with tangy, protein-packed Greek yogurt, homemade taco seasoning, and tasty toppings is truly divine! Your guests will have no idea this flavorful party dip is healthy! It's Gluten-Free + Low-Calorie!

Healthy Taco Dip made with tangy, protein packed Greek Yogurt & homemade taco seasoning! Your guests will have no idea this flavorful party dip is healthy! Gluten Free + Low Calorie

Growing up, taco dip was one of my favorite recipes but it isn't the most waist-friendly combination. So I lightened up the recipe by swapping the cream cheese and sour cream for Greek yogurt.

it's just as thick and creamy as the original version but contains more protein and probiotics from the Greek yogurt. Great for those watching their weight and trying to increase their gut health!

This Healthy Taco Dip is perfect for weekend snacking or a meal in itself. If you feel like sharing, I'm sure your guests will have no idea this is healthy and it pairs perfectly with tacos like these slow cooker salsa verde tacos.

But it also makes a wonderful low calorie appetizer too! If you need more ideas for healthy dips I highly recommend this cottage cheese buffalo chicken dip or crockpot chili cheese dip.

Why You Will Love This Taco Dip Recipe

  • Mixes up in minutes. This party dip takes just minutes to make! You can have it ready in less than 15 minutes.
  • All occasion dip. Serve it up for a Cinco de Mayo party, your next Taco Tuesday, or simply as a tasty snack.
  • Healthy dip. Suitable for all types of guests! It's gluten-free, low in calories, and higher in protein but it tastes so good no one will know.

Ingredients

  • Non-Fat Greek Yogurt: I use Fage but you can use any brand you prefer. Make sure to use Greek yogurt which has more protein and is thicker in texture rather than regular yogurt.
  • Taco Seasoning: I recommend using my homemade taco seasoning. All you need are a few pantry staples that I bet you already have in the cabinet. It's way better than the packages which contain all sorts of other ingredients for preservation and are often high in sodium.
  • Veggie Toppings: We're using a combination of Roma tomatoes, black olives, green onions, and lettuce.
  • Cheese: I prefer using the light Mexican 3 cheese blend but you can use any type of cheese you prefer.
Ingredients to make taco dip on the table before mixing.

Variations

This Greek yogurt taco dip is so versatile! You can easily change it up to use up ingredients you have on hand, make it heartier, or change the flavors to those you love. Here are a few ideas for inspiration.

  • Make It Meaty. Feel free to add a sprinkle of shredded chicken or cooked ground turkey to the top. It works best cooked in advance and chilled before adding.
  • Add Beans. Feel free to spread your favorite healthy refried beans (similar to a healthy baked pinto dip) under the Greek yogurt or some rinsed and drained black beans added to the top with the veggies. Or, make a healthy bean dip to go alongside this healthy dip recipe!
  • Spicy. Add some diced jalapeno or canned green chilies on top of your dip with the veggies.
  • Add Guacamole or Avocado. Mash up some avocados or use your favorite guacamole and add a layer under the Greek yogurt mixture.
  • Add or swap the toppings. Chopped radishes, pickled jalapenos, chunky salsa, pico de gallo, and chopped cilantro are a few ideas.
  • Cottage cheese taco dip. Swap the Greek yogurt for cottage cheese! This works best if you blend the cottage cheese in a food processor to make it creamier.

How to Make Taco Dip

Yogurt and seasoning in a bowl.

Step 1: Combine the Greek yogurt with the taco seasoning mixture. Stir until combined well.

Taco yogurt mixture spread in the bottom of a baking dish.

Step 2: Spread the Greek yogurt mixture onto the bottom of a ceramic or glass dish in an even layer.

Lettuce and tomato sprinkled over the top of the yogurt mixture.

Step 3: Top the yogurt with shredded iceberg lettuce and diced tomatoes.

Cheese, olives, and green onions added on top.

Step 4: Finish off with the cheese, black olives, and green onions.

Step 5: Serve and enjoy!

Taco dip in a white ceramic dish with a chip dipping some up in the corner.

Expert Tips

  • Serve immediately. It simply tastes better and the toppings are nice and fresh.
  • Add your favorite dippers. Enjoy with healthy tortilla chips, veggie sticks, or crackers. It really goes with everything!
  • Adding more toppings. Just remember it will change the nutrition in the recipe card if you make substitutions or add ingredients on top.

Serving Suggestions

Enjoy your taco salad dip as an appetizer before a meal or along with other healthy appetizers and snacks for a gathering or party.

It makes a tasty start before diving into these chicken taco bowls or crock pot salsa verde chicken tacos.

I love serving it for parties along with these air fryer chicken nuggets and my healthy French onion dip.

Enjoy any extra seasoned yogurt as a Greek yogurt taco sauce! It's great drizzled over your favorite tacos, burritos, or bowl!

Recipe FAQs

How do I store leftovers?

This dip is best enjoyed the day it's made. It's difficult to transfer to another container so I recommend covering leftovers well with plastic wrap in the dish. Store it in the fridge for up to a day or two. It won't last so long as the toppings tend to get soft. If you can plan ahead for leftovers, it's best to store the seasoned yogurt separately from the toppings. It doesn't freeze well.

Can I make high-protein taco dip ahead of time?

Sure you can mix up the yogurt and seasoning in advance as well as prep all the toppings. I suggest waiting until just before serving to add all the toppings. This way the lettuce will stay nice and crisp.

A dish of cold taco dip on the table with a hand dipping some up with a tortilla chip.

If you tried this healthy layered taco dip or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

More Healthy Dip Recipes

  • chip being dipped into a baking dish with dip
    Healthy Hot Shrimp Dip
  • Healthy Pinto Bean Dip recipe is made low calorie and higher in protein. A simple and delicious healthy bean dip recipe that ready in 15-minutes. Great served as a snack or party appetizer!
    Healthy Pinto Bean Dip
  • Cottage cheese spinach artichoke dip with a hand dipping a cracker.
    Cottage Cheese Spinach Artichoke Dip
  • Greek yogurt salsa dip
    Greek Yogurt Salsa Dip + Healthy Game Day Dips

If you tried this healthy taco dip recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

Taco dip in a rectangle baking dish surrounded by tortilla chips.

Easy Taco Dip with Greek Yogurt

Megan Olson
This easy Taco Dip Recipe is made with tangy, protein packed Greek yogurt and taco seasoning with a crunchy veggie topping! Your guests will have no idea this flavorful party dip is healthy! It's Gluten-Free + Low-Calorie.
5 from 5 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Total Time 15 minutes mins
Course Appetizer
Cuisine American, Mexican
Servings 6 servings
Calories 44 kcal

Ingredients
 
 

  • 1 cup Nonfat Greek Yogurt I use Fage
  • Homemade Taco Seasoning or 1 packet of taco seasoning of choice
  • 2 Roma Tomatoes diced with seeds and ribs removed
  • ½ cup Black Olives sliced
  • 2 cups Iceberg Lettuce shredded
  • ½ cup Light Mexican 3 Cheese Blend
  • Optional: sliced green onions for garnish

Instructions
 

  • In a small bowl, combine the Greek yogurt with the homemade taco seasoning mixture. Stir until combined well.
  • With a spatula, spread the Greek yogurt mixture onto the bottom of a casserole dish into an even layer.
  • Top with shredded iceberg lettuce, tomatoes, cheese and black olives. Garnish with green onions as desired.

Notes

  • Each serving is approximately 1/2 cup.

Nutrition

Serving: 1servingCalories: 44kcalCarbohydrates: 3gProtein: 4gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gTrans Fat: 0.002gCholesterol: 2mgSodium: 191mgPotassium: 135mgFiber: 1gSugar: 2gVitamin A: 338IUVitamin C: 4mgCalcium: 49mgIron: 0.2mg
Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

< Previous Post
Next Post >
3626 shares
  • Share100
  • Tweet

Reader Interactions

Leave a Comment
    5 from 5 votes (4 ratings without comment)

    Leave a Comment Cancel reply

    Recipe Rating




  1. Sarah Relka says

    June 17, 2024 at 7:46 am

    What do you recommend for healthy chips?

    Reply
    • Megan says

      June 17, 2024 at 9:44 am

      It is very difficult to answer that because healthy is defined differently for everyone. I personally look for baked chips that are lower in calories.

      Reply
  2. Emily @ Pizza and Pull-ups says

    May 01, 2017 at 10:28 am

    This sounds delicious! I have a book club this weekend it would be perfect for, maybe with some beans added in for a little extra protein and fiber. Thanks for sharing! Good luck with your last class.

    Reply
    • Megan says

      May 01, 2017 at 7:35 pm

      What a great idea! Let me know how if you do.

      Reply
  3. Patrick@looneyforfood.com says

    May 01, 2017 at 9:55 am

    I don't even need a chip, just give me a spoon and I'll scarf it all down .

    Reply
    • Megan says

      May 01, 2017 at 7:34 pm

      LOL

      Reply
  4. Susie @ Suzlyfe says

    May 01, 2017 at 7:22 am

    So glad to hear that you are back to being mobile. My fingers are crossed that your body behaves!!

    Reply
    • Megan says

      May 01, 2017 at 7:34 pm

      I taught my first spin class today. Nothing hurts, at least not yet. Keep those fingers crossed!

      Reply
  5. Blair says

    May 01, 2017 at 4:36 am

    Taco dip is the best! Your healthier version sounds delicious, and perfect for Memorial Day cookouts!

    Glad to hear you're done with your finals and walking again!

    Reply
    • Megan says

      May 01, 2017 at 7:33 pm

      Thanks friend, only one class to go!

      Reply
  6. Juliette | Namastay Traveling says

    May 01, 2017 at 3:34 am

    I love how bright and colorful this dip is! And that it's only a few ingredients. Perfect for backyard bbqs. Yum!

    Reply
    • Megan says

      May 01, 2017 at 7:33 pm

      Definitely!

      Reply

Primary Sidebar

Welcome!

Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

More on my weight loss coaching here

Popular

  • Healthy High Protein Burrito
  • A hand dipping a cracker into a healthier buffalo chicken dip with cottage cheese.
    Healthy Buffalo Chicken Dip
  • Healthy Greek Yogurt BagelsHealthy Greek yogurt bagels made gluten free and low calorie with just 5 ingredients. A high protein bagel made from scratch that's easy, better for you and so delicious!
    Healthy Greek Yogurt Bagels
  • Low calorie healthy banana oat muffin on a platter with more.
    Low Calorie Banana Oat Muffins

Healthy 4th of July Recipes

  • Shredded BBQ chicken crockpot served on a bun with a jar of bbq sauce in the background.
    Shredded BBQ Chicken Crock Pot
  • A bowl of healthy broccoli crunch salad surrounded by small bowls of ingredients.
    Broccoli Crunch Salad with Greek Yogurt
  • A bowl of healthy French onion dip on a plate surrounded by chips and veggies.
    Healthy French Onion Dip
  • Healthy potato salad in a tan bowl on a table with a linen napkin underneath.
    Fresh and Healthy Potato Salad

Some links on this site are affiliate links for which I am compensated a small commission if the link is clicked and a purchase is made. There is no cost to you. For a full disclosure policy, visit my Policies.

My Cookbook

low calorie cookbook

Follow me on Facebook! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube!
  • Weight Loss Coaching
  • Free Weight Loss Class
  • Podcast
  • Recipe Index
  • Contact
  • Privacy
© 2025 Skinny Fitalicious® Design by Melissa Rose Design Development by Once Coupled

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.