Traditional seven layer dips are staples of BBQs and other types of get-togethers. But they’re also filled with things that aren’t exactly great for you – like lots and lots of sour cream. The Greek Seven Layer dip is a good alternative for anyone looking for a healthier option. The Mediterranean diet is well known as one of the healthiest around. This dip celebrates that, offering you wellness in tiers. The recipe calls for Greek yogurt, which has almost twice the protein of regular yogurt per serving. That’s definitely a great perk if you are a vegetarian looking for ways to eat more protein! Next, the recipe calls for a layer of hummus. You can use store-bought hummus or you can easily make your own hummus using a recipe like this one here.

After that comes the veggies: diced seeded cucumbers, diced plum tomatoes and chopped green onions (also known as scallions). To top it off, you can use fresh herbs like chives, cilantro or parsley along with Kalamata olives and crumbled feta cheese. I served it with pita chips, but you could make your own flatbread, use store-bought naan bread or just serve it with sliced vegetables like red and yellow bell peppers or more cucumbers. This healthy Greek Seven Layer Dip is sure to be a hit at your next party or gathering. If you have any leftovers, it makes a great filling for wraps or sandwiches- try it with Falafel or Shawarma spiced tofu. Try this versatile dip and let me know your favorite way to eat it!

Mediterranean 7 Layer Dip

Time to prepare: 2 hours, 20 minutes Yield: 4-6 servings


  • 2 cups of Greek yogurt (if vegan, use vegan Greek yogurt)
  • 1 tsp. dried dill weed or Greek seasoning (this seasoning is found in specialty stores)
  • 3 cloves garlic, minced or pressed
  • 1/2 cup hummus (of course!)
  • 1 tbsp. fresh lemon juice
  • 1 cup seeded, diced cucumbers
  • 1 cup seeded, diced tomatoes
  • 1/2 cup chopped Kalamata olives
  • 1/3 cup chopped scallions
  • 1 cup crumbled feta cheese
  • Pita chips, chopped vegetables, or flatbread

How to prepare:

  1. In a bowl, combine yogurt, dill weed or seasoning, lemon juice and garlic. Mix until the liquid is light and fluffy. Then spread into the bottom of a shallow baking dish.
  2. Spread a layer of hummus on top of the yogurt. Then create the rest of the layers in the following order: cucumbers, tomatoes, olives, scallions, and feta cheese. Cover the pan with a plastic wrap and chill for 2 hours.
  3. Serve with pita chips, chopped vegetables, or flatbread.

This layer dip is a summery treat. Forget the Snow Cones and, instead, go Greek.

Recipe courtesy of Jennifer Keeler.