Greek 7-Layer Dip

I have fallen head over heels for this Easy Low Fat Greek Layered Dip—it’s quickly become one of my go-to favorites. Light, fresh, and bursting with flavor, it’s a Mediterranean-inspired twist on the classic 7-layer taco dip we all know and love. But instead of refried beans and shredded cheese, this version layers creamy hummus, lemony Greek yogurt, crisp cucumber, juicy tomato, briny olives, crumbled feta, and a sprinkle of green onion for the perfect balance of creamy, crunchy, tangy, and savory.

This is the kind of dish that feels indulgent but is secretly light and healthy—perfect for summer parties, potlucks, or anytime you are craving something colorful and crowd-pleasing. I love bringing this to gatherings because it always disappears fast—and no one ever suspects it is low in calories and WW Points!

How Many Calories and WW Points in 7-Layer Greek Hummus Dip?

According to my calculations, each serving has just 63 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

Ingredients

• Plain hummus: Creamy and savory, hummus provides the flavorful base layer of this dip. It’s made from chickpeas, tahini, lemon juice, and garlic—offering fiber, plant-based protein, and heart-healthy fats.
  Substitution: Try roasted red pepper hummus or garlic hummus for an extra flavor boost, or swap in white bean dip if you are out of chickpeas.
• Plain fat-free Greek yogurt: Thick, tangy, and packed with protein, Greek yogurt adds creaminess without the heaviness of sour cream. It helps balance the bold Mediterranean flavors.
  Substitution: Low-fat or full-fat Greek yogurt can be used for a richer dip. For a dairy-free option, try unsweetened plain plant-based yogurt (almond or cashew work well).
• Chopped fresh parsley: Fresh parsley brings a pop of color and a clean, slightly peppery flavor that brightens every bite.
  Substitution: Fresh dill or mint also work beautifully in Greek-inspired dips, or use dried parsley in a pinch (about 1/3 the amount).
• Fresh lemon juice: A squeeze of fresh lemon adds brightness and lifts the other flavors. It also complements the yogurt and hummus perfectly.
  Substitution: Bottled lemon juice will do in a pinch, or try a splash of red wine vinegar for a different kind of tang.
• Black pepper: A dash of black pepper adds subtle spice and rounds out the flavors without overpowering them.
  Substitution: Crushed red pepper flakes can add a gentle heat if you’d like a spicier version.
• Roma tomato, seeded and chopped: Firm and less watery than other varieties, Roma tomatoes add juicy texture and freshness to the dip without making it soggy.
  Substitution: Cherry or grape tomatoes, halved and chopped, work well too.
• Pitted kalamata olives, sliced or roughly chopped: Briny, rich, and unmistakably Mediterranean, kalamata olives bring depth and salty contrast to the creamy layers.
  Substitution: Use black olives for a milder flavor, or omit if you prefer a lower sodium version.
• Cucumber, seeded and finely chopped: Cool and crisp, cucumber adds a refreshing crunch that balances the creamy and tangy ingredients.
  Substitution: English cucumbers are ideal since they’re less watery and don’t need peeling, but any cucumber will work if properly seeded. I love baby cucumbers when I can get them.
• Crumbled feta cheese: Tangy, salty feta adds that signature Greek flavor and just the right touch of richness to the dip.
  Substitution: Reduced-fat feta or a dairy-free feta-style cheese are great alternatives. You can also use a sprinkle of grated parmesan or omit entirely for a lighter dip.
• Chopped green onions: Mild and fresh, green onions offer a gentle onion flavor without overpowering the dip.
  Substitution: Chopped red onion or shallots can work too—just use sparingly, as their flavor is stronger.

How to Make Low Fat Greek 7-Layered Dip

Step 1: Gather and prepare your ingredients.

Step 2: Spread hummus on a plate.

Step 3: In a small bowl (affiliate link) stir together yogurt, parsley, lemon juice and ground pepper.

Step 3: Spread yogurt mixture evenly over hummus.

Step 5: Top with chopped tomato, cucumber, olives, feta cheese and green onion.

Recipe Notes, Variations and Substitutions

Different hummus
Change up the flavor of this dip with a different flavored hummus. There are so many interesting varieties to choose from – red pepper, roasted garlic, lemon, spicy, etc.

Different herbs
Season the yogurt with any combination of herbs you prefer – mint, dill, oregano would all work well.

Different olives
Black, green, whatever you prefer.

Additions
Finely chopped roasted red bell pepper, chopped artichoke hearts, chopped pepperoncini would be delicious.

More bulk
Increase the amount of vegetables.

Richer
Drizzle with olive oil.

For larger gatherings this dip can easily be doubled.

Serving Suggestions

Serve this Skinny Greek 7-Layer Dip with an assortment of dippers: baked pita chips, tortilla chips, crackers, red bell pepper strips, cucumber slices, celery sticks, etc.

How to Use Leftovers

Leftovers are delicious dolloped on top of salad or stuffed into pita bread for a sandwich.

If you’ve made this Skinny Greek Layered Dip, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Recipe source: Betty Crocker

If you like 7-Layer Greek Dip, you may also like

• This colorful Layered Mediterranean Salad brings all your favorite Mediterranean flavors together in one light and satisfying dish—perfect for make-ahead lunches or easy entertaining. It’s a smart and simple choice for anyone following WW.
• Easy Baked Artichoke Feta Dip – Warm, creamy, and irresistibly savory, this baked dip combines tender artichokes, tangy feta, and a touch of lemon. A lighter twist on a classic party favorite that is always a hit.
• Crunchy, refreshing, and full of bold flavor, this Chopped Greek Salad is a quick and easy way to enjoy your favorite Mediterranean ingredients—without a lot of fuss or calories.
• From lightened-up classics to fresh new favorites, this collection of WW-Friendly Dip Recipes will keep your snacking flavorful and on track. Great for game days, gatherings, or everyday cravings.
• Tuna and Hummus Bowl – Healthy and protein-packed, this simple bowl pairs tuna, creamy hummus, avocado, a sprinkling of nuts and/or seeds, and a splash of lemon. It’s a quick, satisfying meal that comes together in minutes.