7-Layer Dip Recipe
This Post May Contain Affiliate Links. Please Read My Disclosure
7-Layer Dip is one of those party staples everyone expects — it’s creamy, colorful, and disappears fast. This version keeps everything you love about the classic while making a few smart tweaks. Lightened-up layers, fresher flavors, and better balance mean you can scoop generously without feeling weighed down.
How to make a Healthier 7-Layer Dip:
- Layer #1 – Start by making your own refried beans for the first layer. Although I do start with canned red kidney beans, I prefer to use reduced-sodium beans. Drain and rinse them well. The benefit of using low-sodium products is that you can adjust the salt level yourself. My Black Bean Dip would also be great for the first layer.
- Layer #2 – Combine light sour cream or yogurt, minced scallion, and chopped fresh jalapeno pepper.
- Layer #3 – The third layer, which consists of avocado, lemon juice, scallion, cilantro, hot sauce, salt, and black pepper, is blended in a food processor. I like to leave it a bit chunky for extra texture. You can also use my Spicy Guacamole!
- Remaining Layers:
- Reduced-fat cheese
- Fresh lettuce
- Tomatoes
- Sliced black olives
Serve with baked tortilla chips or whole-grain tortilla chips for a better-for-you party favorite!
More great, easy appetizer recipes:
Get all my appetizer recipes at Appetizer Recipes – From A Chef’s Kitchen.
7-Layer Dip
Equipment
Ingredients
First Layer
- 1 tablespoon olive oil
- 2 cans (15-ounce) red kidney beans, drained and rinsed
- 1/2 cup salsa
- 2 teaspoons ground cumin
- 2 cloves garlic, minced
- Salt and freshly ground black pepper, to taste
Second Layer
- 1 1/2 cups light sour cream, or low-fat yogurt
- 3 scallions, minced
- 1 jalapeno pepper, minced
Third Layer
- 2 avocados, pitted
- 1 tablespoon lemon juice
- 1 scallion, minced
- 2 tablespoons chopped cilantro
- hot sauce, to taste
- Salt and freshly ground black pepper, to taste
Fourth Layer
- 1 1/2 cups shredded 2% Mexican blend cheese
Fifth Layer
- 2 to 3 cups shredded Romaine lettuce
Sixth Layer
- 2 plum tomatoes, chopped
Seventh Layer
- 1 can (4-ounce) sliced black olives, drained
Instructions
First Layer
- Heat olive oil over medium-high heat in a skillet or saute pan. Add the beans and saute 2 to 3 minutes. Add the salsa, cumin, garlic and salt and black pepper. Remove from heat. Using a potato masher, mash the beans. Let cool then place in the bottom of a large glass bowl.
Second Layer
- Combine sour cream or yogurt, scallion and jalapeno in a bowl and mix well. Carefully layer over the bean layer.
Third Layer
- Combine avocado, lemon juice, scallion, cilantro and salt and black pepper in a food processor or blender. Pulse to combine, leaving a bit chunky. Carefully spread over the sour cream layer.
Fourth Layer
- Add the cheese.
Fifth Layer
- Top with shredded lettuce.
Sixth Layer
- Top with chopped tomato.
Seventh Layer
- Top with sliced black olives.
Notes
- Can be assembled up to the shredded lettuce layer 1 day ahead of time. Cover and refrigerate.
- When ready to serve, add the lettuce, tomato and black olives.
Nutrition
Nutritional values are automatically calculated using unbranded products and are estimates only. Actual results may vary based on ingredients used and portion sizes. Adjust as needed for dietary restrictions, allergies, or health concerns.
Like this? Leave a comment below!
