Mediterranean 7-Layer Dip

The easiest party food that can be flipped into a full meal


In our nutrition world, it seems like a day doesn’t go by that we read about the health benefits of following a Mediterranean lifestyle (check out our quick blog about the benefits and 4 Easy Ingredients to Add to Your Next Meal). So, we whipped up this super easy appetizer to share during one of our live cooking demos. There are so many ways you can customize this - start with a base of hummus (we used plain but really any flavor would be great - especially roasted garlic), add some chopped artichoke hearts (or take it next level with Trader Joe’s Artichoke Antipasto), diced roasted red bell pepper, fresh tomatoes and cucumber, then top with feta, pine nuts and a drizzle of red wine vinaigrette. We serve it with mini bell peppers cut in half (and used like little scoopers) and whole wheat pita chips. But, you could totally wrap it up in a small whole wheat flatbread or half whole wheat pita pocket and make it a meal. This recipe is loaded with everything to fill you up - lots of fiber, protein and healthy fats from the hummus and toppings.

You can easily customize this dip with any of your other favorite Mediterranean ingredients:

  • Sun dried tomatoes

  • Kalamata Olives

  • Red onion or caramelized onions

  • Bruschetta Mix

  • Pesto

  • Fresh herbs like basil, oregano or thyme

Mediterranean 7-Layer Dip

This loaded appetizer is so easy to make and can even be flipped into a full meal!

Makes: 12 Servings


Ready In:

  • 2 (10-oz) containers plain hummus
  • 1 jar (12-oz) marinated artichoke hearts, drained + chopped
  • 1/2 roasted bell pepper (approximately 1/4 cup), chopped (drain if using from a jar)
  • 1/2 English cucumber, diced
  • 2 Roma tomatoes, diced
  • 1/2 cup crumbled feta
  • 2 Tbsp. pine nuts
Mediterranean Vinaigrette Ingredients:
(whisk the following together)
  • 1 Tbsp. extra virgin olive oil
  • 1/2 Tbsp. red wine vinegar
  • 1/4 tsp. dried oregano
  • 1/4 tsp. sea salt
  • pepper to taste

  1. Evenly spread hummus on a large platter, pie or baking dish.
  2. Layer with diced artichokes, roasted bell pepper, cucumber, tomato, feta and pine nuts.
  3. Drizzle with Mediterranean Vinaigrette.


180 calories, 14 g fat, 3 g saturated fat, 0 g trans fat, 5 mg cholesterol, 420 mg sodium, 9 g carbohydrates, 3 g fiber, 1 g total sugars, 5 g protein