Easy Layered Taco Dip

In our family, appetizers are a staple…and by staple, I mean we would rather have appetizers than a main meal. Holidays are all about the layered taco dip, crab dip, shrimp dip, pickle wrap dip, little smokies, chicken pinwheels….the list goes on. 

 With a small family get together this past weekend, I decided to make a lightened up version of the best taco dip, ever, an easy layered taco dip to be exact. 

taco dip

What is taco dip made of? 
  • Greek or Fat Free Cream Cheese
  • Non-Fat Greek Yogurt
  • Taco Seasoning
  • Taco Sauce
  • Lettuce
  • Tomato
  • Fat Free Shredded Cheese
  • Jalapenos 
How do I make taco dip? 

Start by combining the cream cheese, greek yogurt and taco seasoning. Spread it flat onto a serving tray. Top with the taco sauce, then the remaining ingredients get sprinkled on top. Ta-Da! So easy!

making taco dip

Did you know taco dip is commonly called 7-layer dip? 

Taco dip is so easy because it really is just layered taco dip, often called 7-layer dip. I don’t like to use “7-layer” because that seems so boring… my taco dip is sometimes 3 layers – lettuce, tomatoes, and cheese, but sometimes its 10 layers. It really all depends on what I have available. I would hate to be constrained by the title. 

Is the traditional 7-layer dip hot or cold? COLD! Some people have commonly asked if it can be served hot, too, but I the cream cheese and Greek yogurt make it hard to serve warm.

layered taco dip

Why is my taco dip runny? 

The taco dip is best made right before it’s served because with the toppings (such as tomatoes, jalapeños and taco sauce) tend to release juices and the creamy base doesn’t allow it to absorb. If you try to avoid the juices from your toppings and assemble as close to serving time as possible, the runny taco dip should be avoided! Also, be sure to keep the dip cold – as it gets to room temperature, it may become more soft and “runny” texture. 

taco dip

What are the calories in taco dip?

Appetizers are not usually very macro friendly, especially when you eat a whole bunch of chips and crackers to go with it. That doesn’t have to be the case here. The calories for one serving (70 grams) is only 74 calories with 3 grams of fat, 5 grams of carbs and 6.5 grams of protein. Then add one serving of a high protein chip like Quest and you’re set! 

  eating taco dip

What can I serve with taco dip? 

The best part is that you can serve it as a main dish or an appetizer. Grab your chips or top with extra protein (meat) and you have a full meal. Here’s a few sample pairings:

Taco Dip to Dip:

  • Cut Da Carb Wrap – cut into chips
  • Popcorners
  • Quest Chips

 Taco Dip with Meat:

  • Pulled Pork
  • Ground Turkey
  • Ground Beef
  • Refried Beans 

taco dip servings

Haley & I love to see when you use our recipes, but more importantly, we hope to hear your review! Whether you’re making it for a party or just as a side dish, the easy taco dip pairs great with the HNFit Sloppy Joes! Remember to tag @MorganEatsMacros_ , @HaleyNicoleFit and @HNFitCommunity when you make taco dip. Are you going to make hot taco dip, taco dip with meat, taco dip with refried beans or follow the recipe exactly and dip it with something fun? We can’t wait to see!  


Coach Morgan 

Easy Layered Taco Dip

taco dip
Prep Time 15 minutes
Total Time 15 minutes


  • 8 oz Greek Cream Cheese, 1 Block
  • 3/4 Cup Non-Fat Greek Yogurt, 170 g
  • 1 tbsp Taco Seasoning
  • 2 tbsp Taco Sauce, 32 g
  • 120 g Lettuce
  • 50 g Tomato
  • 1/4 cup Fat Free Shredded Cheese, 28 g
  • 1 oz Jalapenos, 28 g


  1. Start by combining the cream cheese, greek yogurt and taco seasoning.
  2. Spread it flat onto a serving tray.
  3. Top with the taco sauce and then the remaining ingredients get sprinkled on top.

Nutrition Information



Serving Size

70 grams

Amount Per Serving Calories 74Total Fat 2.7gSaturated Fat 1.8gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 244.9mgCarbohydrates 4.9gFiber .3gSugar 3.9gProtein 6.7g

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