Healthy Seven Layer Dip

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  • Level: Easy
  • Total: 2 hr 30 min
  • Prep: 25 min
  • Inactive: 2 hr
  • Cook: 5 min
  • Yield: 12 appetizer servings
  • Nutrition Info
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1 pound plum tomatoes, seeded and finely chopped

1 green onion, finely chopped

1 clove garlic, finely chopped

1/2 jalapeno chile, seeds and ribs removed, finely chopped 

2 tablespoons fresh lime juice


1 teaspoon canola oil

1 small onion, finely chopped

1/2 teaspoon no-salt-added chili powder

1 can (15-ounce) no-salt-added pinto beans, rinsed and drained


1 ripe Hass avocado, pitted and peeled

2 tablespoon chopped fresh cilantro

1 cup (from 2 ears) fresh corn kernels

1 large red pepper, finely chopped

4 ounce reduced-fat sour cream

1 1/2 ounces low-fat Cheddar cheese, shredded


  1. In large bowl, combine tomatoes, green onion, garlic, jalapeno, 1 tablespoon lime juice, and 1/4 teaspoon salt. In 8-inch skillet, heat oil on medium. Add onion; cook 3 to 4 minutes or until golden, stirring. Add chili powder; cook 1 minute. Remove from heat; add beans and 1/8 teaspoon each salt and black pepper. Mash until almost smooth. 
  2. In bowl, with fork, mash avocado, cilantro, remaining lime juice, and 1/8 teaspoon salt until almost smooth. 
  3. In 1 1/2-quart straight-sided dish, spread bean mixture in even layer. Top with corn and pepper. Spread sour cream and then the salsa over vegetables. Dollop avocado mixture over salsa; spread into even layer. Sprinkle with cheese. Serve immediately, or cover and refrigerate up to 2 hours. Serve with baked tortilla chips.