Home > Nutrition > Healthy Recipes > 7 Layer Bean Dip  
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

Save As Favorite
Print This Recipe
Send to a friend
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
View All Reviews
Next Recipe
Acorn Squash Acorn Squash
Category: Side Dish
Calories: 125

Features from Our Dietitian
Dietitian Consult
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.
Is the Vegan Diet Your Answer to Weight Loss?
A new study from the University of South Carolina found that in a comparison of various ...
New Rules for Gluten Free Labeling
It's a good time for those who have Celiac disease or will get diagnosed in the future. Last ...
Best Foods to Control Cholesterol
Your cholesterol numbers are important ones to know and ones to work towards improving on a ...
The Great Salt Debate
Reducing the salt in your diet is not a new topic in the health world. It has been engaged in ...

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams