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red bell peppers, cut into wide strips

Decadent Five Layer Dip That’s Healthy Enough For Dinner

By Jen

the dip that’s a dinner, too
click here to jump to recipe

Yup, you can have your dip and your health, too. It’s easy to dismiss dip as party food only, to be enjoyed without the goal of actually eating healthy. Well, this dip recipe (that’s honestly more of a meal than a dip) is your game changer. It’s easy to assemble, is chock full of vegetables, protein, and slow carbs, AND includes all of those 5-Layer-Dip essentials: avocado, cheese, and a bit of sour cream. Yes, your favorite game-day appetizer can be your Tuesday night dinner! And let’s not forget that you can always dump any leftovers into a container and pack it for lunch tomorrow.

And, no, I didn’t resort to anything gross like lowfat cheese and fake meat in a misguided attempt to make this healthy. Uh uh. No way. I would never do that to you guys. You deserve better. Instead, I made a few tweaks that shifted this into “healthy enough for everyday”, while still giving you the full fiesta experience that a proper five layer dip should provide.

  • The bottom layer is your basic refried beans. Refried beans are essential to a five layer dip, and are a great source of slow-acting, satiating carbohydrate (that also happens to include a bit of protein, too). Beans are considered the world’s #1 longevity food, so there’s that, too. Wowsers, right? To keep things easy, I use canned refried beans. I used fat-free because the other types of refried beans (labeled “traditional”, etc.) are often made with low quality fats that are more harmful than healthful. This is where the avocado layer comes in . . .
  • The dip is topped with a generous layer of avocado, which is an excellent source of heart-healthy, anti-inflammatory monounsaturated fat. But wait, there’s more: avocado also is a rich source of potassium, fiber, vitamin K, folate, vitamin C, and more.
  • I added a cup of cauliflower rice (store-bought, straight from the freezer) to the ground turkey. This does not change the texture and taste of the meat layer of this dip. It does, however, painlessly add yet another serving of vegetables to your day. Winning!
  • Instead of chips, I’ve included some healthier options for scooping up. A few options are red pepper strips, homemade corn tortilla chips (which results in chips made with a healthier fat such as avocado oil), or even Ezekiel sprouted grain tortillas you can oven bake for a sturdy chip. Of course, if you (or your loved ones) have a “from my cold dead hands” relationship with classic store-bought tortilla chips, I’m not going to get in your way. This is a no judgment zone.
  • I included some cheese and sour cream in this dip, because, hey, did you even five layer dip if it didn’t include those? I aimed to include enough to satisfy without going overboard. In case you were wondering, yes, a bit of dairy now and then is fine for you, provided you aren’t lactose intolerant. Ideally, opt for grass-fed sources of dairy if possible (but don’t sweat it if that’s not an option). Of course, if you’re lactose intolerant, feel free to subtitute with your favorite dairy-free stand-ins.

I am a big fan of any shortcut that makes a real-food lifestyle easier. Feel free to use store-bought taco seasoning when you make this, but please check the ingredient label for any funny business. You don’t need weird fillers and mystery ingredients in your food. Or you can use what you probably already have in your spice rack, and make my recipe for Taco Seasoning. Keep things easy by passing off the spice recipe to someone else in your household. Hey, if you’re making this incredible five layer dip for them, it’s the least they can do.

If dips are an essential part of your eating life, check out my recipes for 5-Minute Hummus and also Buffalo Chicken Hummus Dip.

leftovers all packed up for tomorrow’s lunch

Print Recipe
Decadent Five Layer Dip that's Healthy Enough for Dinner
Have your dip and your health, too with this satisfying and nourishing Mexican Five Layer dip. Perfect for an easy weeknight dinner, an appetizer, or for a snack.
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
  • 1 lb. ground turkey
  • 2 16 ounce cans refried beans, fat-free (see notes above why to go fat-free here)
  • 2 teaspoons avocado oil
  • 1 pint cherry tomatoes, halved
  • 1 medium avocado, diced
  • 1 cup frozen riced cauliflower (a.k.a. cauliflower rice)
  • 1 packet taco seasoning (no junky ingredients; or use my recipe "Taco Seasoning")
  • 1/4 cup shredded cheddar or Mexican blend cheese
  • 1/4 cup sour cream
  • 1 bunch scallions, chopped
  • 1/2 bunch cilantro, chopped
Dipping options (Pick and choose. You do you.)
  • 3 red bell peppers, cut into wide strips
  • 4 corn tortillas brushed with avocado oil, sprinkled with salt and oven baked to crispy; cut into chip size pieces after baking; optional
  • 2 large Ezekiel sprouted grain tortillas oven baked to crispy (a pizza stone works great for this!) break into chip size pieces after baking; optional
  • 1 1/3 cups cooked brown rice (measured after cooking); optional
Course Appetizers, Main Dishes
Cuisine Mexican
Servings
generous entree portions (serves more if used as an appetizer)
Ingredients
Dip ingredients
  • 1 lb. ground turkey
  • 2 16 ounce cans refried beans, fat-free (see notes above why to go fat-free here)
  • 2 teaspoons avocado oil
  • 1 pint cherry tomatoes, halved
  • 1 medium avocado, diced
  • 1 cup frozen riced cauliflower (a.k.a. cauliflower rice)
  • 1 packet taco seasoning (no junky ingredients; or use my recipe "Taco Seasoning")
  • 1/4 cup shredded cheddar or Mexican blend cheese
  • 1/4 cup sour cream
  • 1 bunch scallions, chopped
  • 1/2 bunch cilantro, chopped
Dipping options (Pick and choose. You do you.)
  • 3 red bell peppers, cut into wide strips
  • 4 corn tortillas brushed with avocado oil, sprinkled with salt and oven baked to crispy; cut into chip size pieces after baking; optional
  • 2 large Ezekiel sprouted grain tortillas oven baked to crispy (a pizza stone works great for this!) break into chip size pieces after baking; optional
  • 1 1/3 cups cooked brown rice (measured after cooking); optional
Instructions
  1. Preheat oven to 350F.
  2. Heat the avocado oil over medium heat in a medium skillet. Add ground turkey. Stir frequently until browned, continuously breaking up the meat into the smallest possible pieces. You might need to turn up the heat beyond medium for part of the cooking process.
  3. Add the taco seasoning to the meat, and stir to combine.
  4. Add the frozen riced cauliflower, and stir to combine. Heat the turkey mixture for about 2-3 more minutes. Set aside.
  5. Spread the refried beans into a 9x13 baking dish, smoothing out evenly with a spatula.
  6. Top the bean layer with the turkey mixture. Spread out the turkey mixture so that it's even distrubuted.
  7. Scatter the shredded cheese over the turkey layer.
  8. Bake in preheated oven for approximately five minutes, long enough to melt the cheese.
  9. Allow baked mixture to cool for a few minutes.
  10. Top with diced avocado, scallions, sour cream, and cilantro.
  11. Serve with your choice of sides (see dipping options above).

Filed Under: Recipes Tagged With: easy, party food, quick and easy

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation or restriction. I like to keep healthy changes simple, and grounded in a real-life approach (the secret to making it stick!).ย  Find out about more about me here, and how you can work with me!

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So, you're feeling motivated to make some healthy So, you're feeling motivated to make some healthy changes. Yay, You! ๐ŸŽ‰๐Ÿ‘๐Ÿ‘๐Ÿ‘ The secret to making it all happen is . . . there is no secret. The unsexy truth is real change happens (and sticks!) through long-term consistency with the basics.

Nope, the Six-Week Shred plan isn't the magic bullet some huckster is trying to tell you it is. 

It's all about practicing the basics, with a focus on *making them happen in a way that works for you today, this week, this month*. 

And knowing that "what works right now" will change over time.

That's where the Practice Mindset helps! ๐Ÿ‘‡
1๏ธโƒฃ Practice a small change for a set period of time.
2๏ธโƒฃ Next, pause and reflect: How did it go? What worked, what didn't, and why?
3๏ธโƒฃ Proceed if it's working, or Pivot if needed (tweak the change to better fit your life).

Those unsexy basics to practice?
๐Ÿ‘‰Eat more whole (or minimally refined) foods,.and less of the highly refined stuff. (Notice that I didn't say "none"?)
๐Ÿ‘‰Balance your plate at meals with protein, healthy fats, and carbs. Keep it colorful, with plenty of plants in the mix.
๐Ÿ‘‰ Sleep, rest, recover.
๐Ÿ‘‰ Do what you can to manage stress.
๐Ÿ‘‰ Move your body daily (walking is great!). Build your strength. #makesomemuscle
๐Ÿ‘‰ Spend some time doing fun things that help you connect with yourself. #selfcare
๐Ÿ‘‰ Get outdoors. Natural light, Vitamin D, fresh air, and nature are key. (You are a living thing, remember? ๐Ÿ˜‰)
๐Ÿ‘‰ Connect with people and experiences that nourish you.

Hit up my blog (link in bio @nourished.not.famished ) for ideas, tips, and resources to help you get cracking on practicing those unsexy basics. ๐Ÿ˜˜

Which of these basics is your practice priority right now? How's it going?
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#makeitstick #tinyhabits #healthyhabits #practicenotperfection #nourishednotfamished #skillpower NOT #willpower
#changeskills #eatingskills #kitchenskills #balancedplate #simplenutrition #movement #sleep #stressrelief #ditchthediet  #resistancetraining #strength #metabolichealth #fitover40 #fitover50
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Reminder๐Ÿ“ฃ. . . these un-sexy, SIMPLE basics ge Reminder๐Ÿ“ฃ. . .  these un-sexy, SIMPLE basics get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Why do they work? 
๐Ÿ‘‰ Because all of these habits focus on *giving yourself what you need to thrive*. ๐ŸŒฑ 

I invite you to try this:
๐Ÿ‘‰Spend a few months TRULY practicing these simple habits most of the time. Start with just one, or a few (โœจStart small, and add as you feel ready.โœจ)
๐Ÿ‘‰TIP: Sleep is a great one to start with, because it's the foundation that holds up everything else. 

As you practice these habits, pause and observe:
๐Ÿค”How do I feel? 
๐Ÿค”How am I performing, physically and mentally? 
๐Ÿค”How is my energy?
๐Ÿค”How do my clothes fit?
๐Ÿค”How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
โœ”๏ธfeel sustainable
โœ”๏ธ yield results
โœ”๏ธ and STICK,
stop relying on willpower!

๐ŸŒŸFocus your efforts on *meeting your needs*, rather than restricting and depriving.๐ŸŒŸ
.
Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

๐Ÿ‘‰By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.๐Ÿ‘ˆ

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #balancedplate #sleep #stressrelief #circadianrhythm #movement #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet #fitover40 #fitover50
The most delicious form of self care: meal prep. ๐Ÿ’• (See stories for deets on this Turmeric Pepper Chicken & Asparagus!) 

During this busy holiday season, your needs often end up on the back burner. 
Which can leave you feeling hangry, exhausted, and ravenous by the end of the day. 
(You know, that feeling when you walk in the door and dive head-first into the bag of chips? #beentheredonethat ๐Ÿคทโ€โ™€๏ธ)

Packing up a few nourishing lunches is a surefire way to boost your midday energy during the week, and leaves you feeling *satisfied* at lunchtime. 

๐Ÿ‘‰ You don't have to make fancy, fussy recipes.
๐Ÿ‘‰ Instead, keep it simple & balanced by packing a lunch container of some protein, fat, carbs, and veggies and/or fruit. Leftover dinner is a great shortcut! 
๐Ÿ‘‰ If takeout is part of your lunch plan, be strategic about ordering meals that will actually nourish you (yup, that means protein, fat, carbs, and veggies and/or fruit).

Is lunch a pain point for you, too?

Would you love the convenience of having it all ready ahead of time?

โœจFor lunch ideas 
and my top picks for leakproof lunch containers, 
check out my website at link in my bio @nourished.not.famished โœจ

Head to "My Favorite Things" section of my site for my top container picks! 

#lunch #whatsforlunch #realfoodfastfood #mealprep #balancedplate #simplenutrition #ditchthediet #tinyhabits
#healthyhabits #poweryourlife #eatingskills #kitchenskills #plantforward #omnivore #fitover40 #fitover50 
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'Tis the season for "Now just isn't a good time to 'Tis the season for "Now just isn't a good time to start". ๐Ÿ˜‚ You, me, and everybody else are very susceptible to believing that it's just too dang hard to stick with *any* healthy choices right now (and that you'll revisit your health come January 1). ๐Ÿค”

Well, I am here to help you bust that myth! ๐Ÿ’ฅ

๐Ÿ‘‰Ditch that all-or-nothing thinking that's getting in your way! 

๐Ÿ‘‰ Instead of saying "screw it", shift your mindset to Just Start. Focus on simple, tiny actions that feel like, "Yeah, I can get myself to do that." 

๐Ÿ‘‰ Small, sustainable actions build the consistency that creates powerful, lasting results. Forget "go big or go home". (You've got enough life experience to know that approach doesn't work.)

๐Ÿ‘‰ Remember that something is better than nothing.๐Ÿ™Œ๐Ÿ’ช 

What's one small thing you can do *today* to nurture your health? Drop a comment!

TWO STEPS TO GET YOU GOING: 

1๏ธโƒฃ
Name one action that:
โœ… is a baby step toward a bigger (or more robust) habit or outcome you *really* want in your life, and aligns with what you value with regard to your health and/or your life.
โœ… you actually have the ability to do
โœ… feels actionable enough that you can get yourself to do it

2๏ธโƒฃ
Figure out:
โœ… When & Where you will do this tiny action
โœ… how long you will practice this tiny action

โœจ*TIP: stacking this new, tiny action onto an action or event that's already in your day can seriously boost your follow through.โœจ

For example:
๐Ÿ‘‰When I'm waiting in the coffee shop line/school pick-up line/etc., I will spend one minute focusing on my breath. (Mindful moments matter! ๐Ÿ˜Š) .

๐Ÿ‘‰While I brush my teeth in the morning, I will hold a squat position to strengthen my body.

๐Ÿ‘‰Before I return to my desk after lunch, I will move my body for five minutes (a lap around the building? Up and down the stairs? A lap or two around the office parking lot? Do whatever works for you.).

๐Ÿ‘‰In the middle of dinner, I will put my fork down for at least two minutes and check in with whatever signals my body and brain are sending me.

What are your tiny actions today that are bridging you to the life you want to be living? ๐ŸŒž

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#Juststart #tinyhabits #changeskills 
#holidays

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