7 layer dip might be my favorite party appetizer of all time. If you’re not familiar, this delicious dip combines creamy refried beans with zesty avocado, taco-spiced sour cream, tangy cheddar cheese, and loads of fresh fixings. It’s like bean dip meets guacamole meets pico de gallo and more. I mean, come on—pass the tortilla chips, please!
She made it for every party and gathering when I was growing up, which meant I spent many of those parties and gatherings next to the snack table, piling a little paper plate with as much 7 layer dip as possible (seriously, this stuff is good!).
I’ve only made a few changes to her recipe here, mixing a little salsa with the refried beans for a looser texture and brighter flavor, adding jalapeños for heat, and piling on extra fresh garnishes to balance the creamy layers of the dip. I’m obsessed with the results, and I hope you will be too!
The Low-Point 7-Layer Dip
• Layer 1 (The Base): 1 can (16 oz) Fat-Free Refried Beans.
• Points: 0
• Layer 2 (The Cream): 16 oz Non-fat Plain Greek Yogurt mixed with the Taco Seasoning packet.
• Tip: Using Greek Yogurt instead of Sour Cream saves you about 30 points, and once mixed with the spices, it tastes just like a creamy dip.
• Points: 0
• Layer 3 (The Green): 2 Avocados mashed with lime juice, cilantro, and jalapeño.
• Points: ~12 (Healthy fats, but still have points).
• Layer 4 (The Cheese): 1 cup Reduced-Fat (Light) Shredded Sharp Cheddar.
• Points: ~6-8
• Layer 5 (The Freshness): Diced Roma tomatoes and chopped scallions.
• Points: 0
• Layer 6 (The Heat): Sliced jalapeño peppers.
• Points: 0
• Layer 7 (The Topping): A few sliced black olives (optional).
• Points: 1-2
Total Points for the Whole Tray:
~19–22 Points (Compared to 80+ points for the original version!)
Smart Serving Ideas:
To keep the points low while eating, watch out for the chips:
• Mini Sweet Peppers: Cut them in half and use them as “scoops.” (0 Points)
• Cucumber Rounds: Great for a refreshing crunch. (0 Points)
• Homemade Tortilla Chips: Take thin corn tortillas, cut them into triangles, spray lightly with oil, and air-fry until crispy. (Usually 2-3 points for 2 tortillas).
Lasha