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7 Layer Dip

5 from 10 votes

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 This 7 Layer Dip is a classic healthy appetizer but better because it has more goodness packed on like fresh veggies and beans.

7 Layer Dip

Typically, for this kind of stuff, you don’t need a recipe because everyone knows what goes into 7 Layer Dip. Well, through the years, we’ve developed our own version that is similar to the original, but different enough to make a noticeable change. We load ours up with lots of fresh stuff and go easy on the other stuff. For instance, I use black beans that I mash up a little bit. It’s easier to dip your chip into without breaking, it leaves a better texture and black beans means no fat {unlike refried beans!} I also use low-fat sour cream and a southwest salsa. When you eat 9-layer dip in the quantities that we do, you notice things like chip breakage and bean texture. We also topped ours with lots of tomatoes, avocados, green bell peppers, cilantro, and green onions.

We’ve made this dip every way known to man and I’m telling you this is the ONLY way to eat this. I made this Wednesday afternoon, snapped a few photos and left for the gym. I came back 2 hours later and it was GONE. Completely finished. My daughter, husband, and mother-in-law finished it off.

Can I blame them?

Not really………because I know how darn delicious and addicting it is.

7 Layer Dip

I think what I love most about this recipe is (1) it’s so simple to make, you’re kids could do it (2) it’s the kind of appetizer you could bring to a party and know everyone will love it (3) it’s full of vegetables and beans so you don’t need to feel the least bit of guilt for eating the entire thing (4)  you don’t have to turn the stove on.

That pretty much sums it up.

And now, because it’s Friday and the weekend is here and because this is my blog and I can do whatever I want, I’m going to leave you with a picture of my daughter being a ham. See that little chip in her hand? That’s from her eating this dip! Have a great weekend!


7 Layer Dip

7 layer dip

5 from 10 votes

7 Layer Dip

 This 7 Layer Dip is a classic healthy appetizer but better because it has more goodness packed on like fresh veggies and beans. 
servings 6 Servings
Prep Time 25 mins
Cook Time 0 mins
Total Time 25 mins


  • 1 15 oz. can black beans
  • 1 cup light sour cream
  • 1 cup good quality jarred salsa I use Southwest
  • 1 1/2 cups grated cheddar cheese
  • 2 roma tomatoes diced
  • 1/2 cup green bell pepper diced
  • 1 large Haas Avocado diced
  • freshly ground pepper
  • 1 lime juiced
  • 1/2 cup cilantro chopped
  • 1 scallion chopped {green & white parts}


  • Open can of black beans, rinse and drain well. Pour beans onto serving platter and mash coarsely with fork. Spread beans evenly over entire platter.
  • Spread sour cream over top beans.
  • Spoon salsa by the tablespoon over top sour cream layer and then spread gently to coat but not mix into the sour cream.
  • Sprinkle grated cheese over top salsa layer.
  • Top with diced tomatoes.
  • Sprinkle green peppers over top entire dish.
  • Cut avocado in half, open and remove pit.
  • Scoop out flesh with large spoon. Dice into small pieces and sprinkle pieces over top of dish. Squeeze lime juice over avocado. Top with ground pepper.
  • Sprinkle green onions over top entire dish.
  • Sprinkle chopped cilantro over top entire dish.
  • Serve immediately or store covered in refrigerator until ready to serve.



Calories: 247kcal | Carbohydrates: 12g | Protein: 10g | Fat: 18g | Saturated Fat: 9g | Cholesterol: 43mg | Sodium: 531mg | Potassium: 498mg | Fiber: 4g | Sugar: 3g | Vitamin A: 995IU | Vitamin C: 21.3mg | Calcium: 281mg | Iron: 0.8mg
Course: Appetizer
Cuisine: Mexican
Keyword: 7 Layer Dip
Other dip recipes you might like:

Baked Spinach Artichoke Dip with Shrimp

Cheesy Lasagna Dip

Pepperoni Ranch Chip Dip

Homemade Kettle Chips with Onion Dill Dip

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Recipe Rating

31 Responses
  1. Shari

    OMGosh, that picture of your little girl is the most adorable thing ever!

    The dip looks great. I will have to make this for my oldest daughter next time she visits, as she is a 7-layer dip fanatic.

  2. Briana

    5 stars
    We do this at our house every now and then and cal it dinner too! Why not? If you threw it into a taco shell you’d call it dinner, right?

  3. Tawny @ The Year of The Cookie

    I’ve never made my own 7 layer (or 9) dip before, but maybe I should because I rarely eat it since i’m not a fan of avacados. I like your healthier spin on it too, i’ll have to give this a try sometime!

  4. Shari

    5 stars
    Lauren – my daughter made this last night, and between 3 of us, we almost finished it. It was soooo yummy! We all loved the black beans instead of refried!

  5. Emie

    5 stars
    Yummy-licious! Took this to a potluck and not a morsel was left .. darn it. The addition of the lime adds that extra specialness … love it!

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  11. Paula in Colorado

    5 stars
    This is so, so good and has become my new favorite recipe from your site (sorry red pepper pasta). Although the ingredients are similar to many layered dips, there are enough differences to really set it apart. We have started making it as tostadas in an attempt to eat fewer chips. 😊

  12. Jennifer Quintanilla

    5 stars
    Absolute best dip! I love using the extra fresh ingredients which takes this dip to a whole new level.

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