Healthy 7 Layer Rice Bowls

photo of 3 Healthy 7 Layer Rice Bowls

Recently I’ve seen a lot of healthy rice bowls being offered at various fast food venues. It inspired me to make my own version. I took my previous seven-layer dip and decided to remake it but make all the layers healthy.

It looks almost the same as a regular seven layer dip, but without all the guilt.
close-up photo of a Healthy 7 Layer Rice Bowl
The first layer is rice. You can use brown rice, quinoa or multi-grain rice. I used SooFoo Multi-grain. I had recently been given complimentary samples to try. I enjoyed eating it, but Mr. K found it “too healthy.”
photo of 4 packages of SooFoo rice
I like that the SooFoo blends come in different flavors. They include a seasoning pack to flavor the rice. I especially enjoyed the garlic and herb flavor.
close-up photo of a bowl of rice
After the rice is a layer of low sodium black beans. Next, plain greek yogurt mixed with some fresh lemon juice rather than sour cream. Then some salsa. Then fresh avocado cubes. Then shredded low fat cheddar cheese. Chopped tomatoes. And finally some cilantro and basil.

All the layers makes this one tasty rice bowl. I really enjoyed eating this.
overhead photo of Healthy 7 Layer Rice Bowls

You can view my Individual 7 Layer Dip recipe here.

I also have made 7 Layer Salads in a Jar.

Healthy 7 Layer Rice Bowls

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Main Course
Cuisine: American
Servings: 3

These rice bowls are a healthy twist on my seven-layer dip.


  • 1 cup multigrain rice
  • 3/4 cup low sodium black beans
  • 3/4 cup plain nonfat Greek yogurt
  • juice from 1/2 of lemon
  • 3/4 cup salsa
  • 1 ripe avocado cubed
  • 9 tbsp shredded low fat cheddar cheese
  • 2 tomatoes diced
  • 1 1/2 tbsp of chopped cilantro
  • 1 1/2 tbsp chopped basil


  1. Make rice according to package instructions. Once finished, allow time to cool and meanwhile prepare other ingredients. When rice is lukewarm, add to bottom layer of your bowls.

  2. Drain and rinse black beans. Add 1/4 cup on top of rice.

  3. In small bowl, mix yogurt and lemon. Add 1/4 cup of yogurt to each bowl, layered on top of black beans.
  4. Add 1/4 cup of salsa on top of yogurt layer. Add avocado on top of salsa, dividing equally amongst the three bowls. Add 3 tbsp cheese to each bowl. Add tomatoes on top of cheese, dividing evenly amongst three bowls. Add 1/2 tbsp of basil and 1/2 tbsp of cilantro to each bowl.

Nutrition Facts
Healthy 7 Layer Rice Bowls
Amount Per Serving (0.33 of recipe)
Calories 603 Calories from Fat 203
% Daily Value*
Fat 22.6g35%
Saturated Fat 9.1g57%
Trans Fat 0.5g
Polyunsaturated Fat 1.6g
Monounsaturated Fat 7.9g
Cholesterol 51.4mg17%
Sodium 1321mg57%
Carbohydrates 65.8g22%
Fiber 13.5g56%
Sugar 9.1g10%
Protein 38.8g78%
Vitamin A 500IU10%
Vitamin C 32.2mg39%
Calcium 640mg64%
Iron 4mg22%
Net Carbs 52g104%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.

2 comments on “Healthy 7 Layer Rice Bowls”

  1. This is on my must make list!

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