Seven Layer Dip

Seven-layer dip is a Mexican-inspired party staple made with beans, cilantro, cheese, avocado, tomatoes, and jalapeño. It’s crazy easy to make as well as quite healthy. And it requires no cooking whatsoever. And this is the best darn rendition of it we’ve ever had.

A bowl filled with seven-layer dip with a spoon resting inside and a plate with tortilla chips, dip, and a lime wedge on the side.

We have something to confess. This ridiculously good riff on seven-layer dip had been meticulously reworked by the folks at Cooking Light magazine to contain as few fat grams as possible thanks to low-fat cheese and reduced-fat sour cream. The thing is, what really matters when it comes to satiety is satisfaction. And we derive a heck of a lot of that from real food. You know, food that hasn’t been tampered with in any way. So we ditched the low-fat dairy but kept the recipe, which is seriously the best seven-layer dip we’ve ever had. Provided you use real cheese and sour cream. One taste and we think you’ll agree that it was the right thing to do.–Renee Schettler

HOW LONG WILL MY SEVEN-LAYER DIP LAST IN THE FRIDGE?

This will last for up to five days in the fridge but you might want to take a few precautions first. One of the biggest problems with leftover seven-layer dip is that it gets watery after a time. The pico de gallo layer will contribute to that if your tomatoes are too wet. If that’s the case, you can drain the chopped tomatoes before making up that layer. Another issue with this dip is that guacamole turns brown—we all know it happens. When storing the leftovers, take a minute and smooth out the sour cream layer over any wayward guac, if possible. Cover well and your seven-layer dip will be as good as new tomorrow.

Seven Layer Dip

A bowl filled with seven-layer dip with a spoon resting inside and a plate with tortilla chips, dip, and a lime wedge on the side.
Seven layer dip is a Mexican-inspired party staple made with beans, cilantro, cheese, avocado, tomatoes, and jalapeño. It's crazy easy to make as well as quite healthy. And it requires no cooking whatsoever. And this is the best darn rendition of it we've ever had.
Cooking Light

Prep 50 mins
Cook 10 mins
Total 1 hr
Appetizer
Mexican
8 to 12 servings
311 kcal
5 / 3 votes
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Ingredients 

  • 1/4 cup water
  • Salt
  • One (15-ounce) can reduced-sodium black beans rinsed and drained
  • 1/2 cup chopped fresh cilantro
  • 1/4 cup finely chopped red onion
  • 1/4 cup fresh lime juice
  • 1 tablespoon olive oil
  • 1/2 teaspoon freshly ground black pepper divided
  • 4 plum tomatoes seeded, chopped, and drained
  • 2 ripe peeled avocados halved
  • 2 cups fresh or canned corn kernels
  • 1 cup sour cream
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 1/3 ounces shredded Monterey Jack cheese (about 1/3 cup) preferably with jalapeño peppers
  • 1 1/3 ounces shredded sharp Cheddar cheese (about 1/3 cup)
  • 1/4 cup thinly sliced jalapeño chiles
  • 1/4 cup thinly sliced green onions

Directions
 

  • In a medium saucepan over medium-low heat, combine the water, 1/8 teaspoon salt, and the beans and cook, stirring and mashing the beans frequently with a wooden spoon, until warmed through and almost smooth, 5 to 7 minutes. Spread the bean mixture in a 2-quart (2.3-liter) baking dish and let cool for 5 minutes.
  • In a bowl, combine 1/4 cup cilantro, red onion, 2 tablespoons lime juice, oil, 1/4 teaspoon black pepper, 1/8 teaspoon salt, and the tomatoes and sprinkle over the cooled bean mixture.
  • Combine the remaining 1/4 cup cilantro, the remaining 2 tablespoons lime juice, 1/2 teaspoon salt, 1/8 teaspoon black pepper, and avocado in a bowl and mash with a fork until it achieves the desired consistency. Spread the avocado mixture over the tomato mixture.
  • Sprinkle the corn over the avocado mixture. In a small bowl, combine the sour cream, chili powder, and cumin and spread it over the corn. Sprinkle with the cheeses, jalapeño chiles, and green onions. Serve immediately or cover and stash it in the fridge for up to several hours.
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Show Nutrition

Serving: 1serving, based on 8 servingsCalories: 311kcal (16%)Carbohydrates: 29g (10%)Protein: 11g (22%)Fat: 19g (29%)Saturated Fat: 7g (44%)Cholesterol: 24mg (8%)Sodium: 171mg (7%)Potassium: 683mg (20%)Fiber: 10g (42%)Sugar: 4g (4%)Vitamin A: 906IU (18%)Vitamin C: 17mg (21%)Calcium: 141mg (14%)Iron: 2mg (11%)

Recipe Testers' Reviews

Wow, wow, wow! Seven-layer dip is one of those things people throw together using cans and packages of things. You see it at a potluck or family picnic and think it should be a good thing, but because of all the packaged foods used, it's only so-so. But this seven-layer dip is something else altogether. Because everything is homemade using beans and veggies, it actually feels like a healthy(ish) thing to eat for lunch. And that's exactly what we did—we sat down with a half recipe of dip and a bag of tortilla chips for the two of us. I made half a recipe and it's a good thing I did or we might have eaten the entire batch. I reduced all my ingredients by half except I used the entire amount of beans. So perhaps the recipe could use double the beans if people want more.

It brings me great joy to see a traditional dip like this seven-layer dip and find that someone has elevated the recipe. While this dip recipe does require some time and effort to put together, it was worth it. It was fresh tasting, light, satisfying, and the perfect appetizer for our summer barbecue. I layered my dip in a 9-inch glass pie dish. The dip filled the pie dish but it didn't overflow it or make a mess. The glass dish also made for a visually appealing presentation. I served my dip with tortilla chips. I had some leftover and when I pulled it out of the refrigerator the next day, there was a little liquid in the dish but the flavor was still very good.


Originally published June 27, 2016

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Comments

  1. With a little white rice and some sunflower seeds layered in for crunch, I see this as a side/main dish. It’s so pretty too!

  2. DELIGHTED to see a recipe converted into mesurable quantities!!!! what you mean by cups / sticks is not clear to the rest of the world. … pity as there are many potentially delicious recipes out there that we’d love to try!

    1. Ingrid, thank you for noticing! We’ve been working quite hard to include more proper measures on all our recipes—the new recipes we add to the site each week as well as the old recipes already on the site. If you want a shortcut way to find those recipes, you can click on the following link for all the recipes that are completely in METRIC. We’re adding recipes to the list each week, so check back!

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