Hummus Ingredients:
1 14-oz. can of garbanzo beans, rinsed and drained
3 Tbsp. lemon juice
1/4 cup water
3 Tbsp. olive oil
1/2 cup Mighty Sesame Tahini
1 cube of Dorot Gardens Garlic
1 tsp. salt
1/4 tsp. cumin
Ingredients:
1 large English cucumber, finely chopped
1 cup chopped tomatoes
2 Tbsp. finely chopped sweet onions or shallots
1 cup Labneh yogurt or Greek yogurt
1/2 cup chopped Kalamata olives
1/2 cup crumbled feta cheese
8 x 8 glass pan or medium serving bowl
Directions
- In a food processor, process all of the hummus ingredients, scraping bowl as needed, until smooth.
- Layer the dip by spreading the base with the hummus, and continue layering the rest of the ingredients on top in the order of your preference.
A Feel-Good Dip for Every Occasion
Say hello to the 7-layer Mediterranean dip, a fresh, feel-good dish that brings nutrition, flavor, and convenience to your table. Whether you’re fueling up for a busy week, gathering with friends, or just craving something wholesome and plant-forward, this dip has your back.
Inspired by vibrant Mediterranean flavors, it layers up everything we love: creamy hummus, crunchy veggies, tangy yogurt, and bold briny toppings, all in one simple, no-cook recipe. It’s a smart swap for heavy, dairy-laden party dips and perfect for anyone looking to eat cleaner without sacrificing flavor.
Why You'll Love This Greek Layered Dip
This isn’t your average appetizer. This is a Greek layered dip built with balance in mind—rich in plant-based protein, full of colorful veggies, and packed with natural flavor boosters like garlic, lemon, and tahini. It’s gluten-free, easy to make ahead, and always a hit.
Here’s why it’s a favorite among health-conscious foodies:
- Easy Prep – No cooking required. Just blend, chop, and layer.
- Clean Ingredients – Whole foods and simple pantry staples.
- Nutrient-Rich – Full of fiber, healthy fats, and vitamins.
- Totally Customizable – Make it dairy-free, add extra veggies, or scale it up for parties.
It’s designed for busy lifestyles and better-for-you eating—no fuss, all flavor.
Inside the Layers: Smart, Simple Goodness
Let’s break down what makes this seven-layer Mediterranean dip so satisfying:
- Hummus: Creamy, homemade, and made effortless with Mighty Sesame tahini and Dorot Gardens garlic. Chickpeas bring protein and fiber, while tahini delivers calcium, iron, and healthy fats.
- Cucumbers: Crisp, hydrating, and super refreshing, that’s great for skin and digestion.
- Tomatoes: Juicy, antioxidant-rich, and full of natural sweetness.
- Onions/Shallots: Just a touch for savory depth and crunch.
- Labneh or Greek Yogurt: Thick, tangy, and gut-friendly. Offers probiotics and creamy contrast.
- Kalamata Olives: A little goes a long way with big flavor and heart-healthy fats.
- Feta Cheese: Optional, but delicious. Salty and crumbly, adding Mediterranean flair.
Every ingredient adds value, nutritional and flavor-wise, so you can snack happy knowing you’re making a better-for-you choice.
Simple Assembly, Big Flavor
There’s no wrong way to layer your dip, but here’s a friendly guide:
- Start with the hummus as your creamy base.
- Spread the light and tangy yogurt.
- Sprinkle on chopped cucumber for crunch.
- Add the tomatoes for juicy freshness.
- Layer in your onions or shallots.
- Top with Kalamata olives for that signature bite.
- Finish with a crumble of feta (if using).
That’s it! You now have a gorgeous Greek layered dip ready to serve. Garnish with fresh parsley or a drizzle of olive oil if you’re feeling fancy.
How to Serve Your 7-Layer Mediterranean Dip
This dip is incredibly versatile, whether you’re hosting or just hungry. Try it:
- With pita chips, crackers, or whole wheat flatbread
- Paired with fresh-cut veggies like bell peppers, carrots, or cucumber rounds
- As a base in wraps or pita pockets with falafel or grilled veggies
- On top of grain bowls or salads as a flavor-packed topping
- As part of a mezze-style snack board with hummus, olives, nuts, and fruits
Whether you go casual or dressed-up, the seven-layer Mediterranean dip always steals the show.
Kid-Friendly and Family-Approved
One of the best things about the 7-layer Mediterranean dip is how approachable it is for the whole family, including picky eaters. Kids love the creamy hummus and yogurt layers, and you can always tone down the onions or swap in milder flavors to suit younger palates. Try getting little ones involved by letting them help layer the ingredients—it turns snack prep into a fun, hands-on kitchen activity!
Looking for after-school snack ideas? Spoon portions of this seven-layer Mediterranean dip into reusable containers and pair with whole-grain crackers or sliced veggies for a balanced, energizing bite. It’s a smart way to get more plants into your family’s routine without the struggle.
Feel-Good Nutrition in Every Scoop
If you’re aiming to eat clean and feel energized, this dip delivers. It’s made from real, whole ingredients that support a healthy lifestyle:
- Plant-Based Protein: From chickpeas, tahini, and yogurt
- Healthy Fats: Thanks to olive oil, tahini, and olives
- Probiotics: Found in labneh or Greek yogurt
- Antioxidants & Fiber: From tomatoes, onions, and cucumbers
It’s snackable fuel for workouts, workdays, or simply winding down after a long one.
Seasonal Variations to Keep It Fresh
Eating seasonally keeps things exciting, and this layered dip is incredibly flexible depending on what’s fresh or on hand:
- Spring: Add radishes, fresh dill, or blanched asparagus tips
- Summer: Swap tomatoes for cherry or heirloom varieties and sprinkle with fresh basil
- Autumn: Add roasted butternut squash cubes or drizzle with tahini and pomegranate molasses
- Winter: Try pickled red onions, sun-dried tomatoes, or chopped roasted red peppers for deeper flavor
These simple swaps allow you to keep the concept fresh and aligned with seasonal produce, perfect for year-round clean eating that never gets boring.
Make-Ahead Tips for Easy Living
Good news: this dip works with your schedule. Make it the night before a picnic or prep a batch on Sunday for healthy weekday snacking.
- Refrigerate Covered: Keeps fresh for up to 3 days.
- Dry Your Veggies: Pat cucumbers and tomatoes with a paper towel to avoid sogginess.
- Layer in Jars: Perfect for portioned grab-and-go lunches or road trips.
- Serving Tip: Let it sit out for 10 minutes before serving to bring out all the flavors.
Life’s busy. Your food shouldn’t stress you out.
Final Scoop
The 7-layer Mediterranean dip is more than just a recipe—it’s a wellness win. With layers of plant-forward ingredients, bold Mediterranean flavors, and easy prep, it fits beautifully into your busy, active lifestyle.
Whether you call it a seven-layer Mediterranean dip, a Greek layered dip, or your new favorite go-to snack, this dish delivers on all fronts: flavor, nutrition, and convenience.
So go ahead—blend, chop, layer, and dive in. Your body (and taste buds) will thank you.
