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7-Layer Bean Dip
7-Layer Bean Dip

Category: Appetizer | Serves: 14

(933 ratings)

Nutrition Information:
Calories: 106
Protein: 6 g
Carbs: 14 g
Fat: 3 g
Saturated Fat: 1 g
Sodium: 455 mg
Fiber: 4 g

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Need a healthy alternative for Monday Night Football? Try serving this fiber-rich bean dip layered with delicious toppings in place of chips and chicken wings!
2 16-ounce cans fat free vegetarian refried beans (use lower-sodium canned beans to reduce sodium content)
1/2-3/4 cup fat free sour cream
1 large avocado, mashed or finely chopped
3/4 cup shredded light cheese
2 tomatoes, chopped
1 small can (2.25 oz) sliced black olives
1/2 cup green onions, sliced
1 Heat beans until slightly warm so they spread easily. For an extra kick - season with hot sauce and lime juice.
2 Spread beans onto the bottom a baking or serving dish and allow to cool. Spread beans with sour cream followed by avocado.
3 Sprinkle with cheese, tomatoes, black olives and green onion.
4 Pair bean dip with baked tortilla chips, bell pepper strips, celery sticks and jicama sticks.
5 1 serving = about 1/4 cup.

Ratings & Reviews
(933 ratings)
Reviewed By: Diet.com Member
I am such a nut for 7 layer dip but had to give it up. NOT NOW!! ThaNKS!!!
Jun 21, 2009
Nice update
Reviewed By: mkgriff22
My mother has always made this for parties, but i like how it is updated for the health conscious. Great idea!
Nov 30, 2008
Always a classic
Reviewed By: Diet.com Member
Very good. Always a classic. Take this recipe to your next potluck! It will be gone!
Jun 15, 2008
Loved this recipe!!!
Reviewed By: healthyme73
This is great for my husbands guys night! All the guys loved it! I wasnt going to tell them it was a healthier ...
May 25, 2008
Freakin Delicious!
Reviewed By: ShannonKristine
Seriously fabulous, I love bean dip, so the fact that you can eat this and not feel guilty is amazinG!
May 18, 2008
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Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
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