<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=135964420077658&amp;ev=PageView&amp;noscript=1">
Join Now

Healthy Hacks: Guilt-Free 7 Layer Dip

If you are having a party but want to offer up a few health-conscious options for your guests, this guilt-free 7 layer dip will be a perfect addition to your party spread.

By substituting several of the traditional 7-layer dip ingredients with fresher and lighter options, you will be skimping out on calories, but not sacrificing any flavour. Olé!

Yield: 40 servings | Prep time: 20 minutes


  • 1 (8 ounce) container of fat-free sour cream
  • 2 cloves of garlic, minced
  • 1 fresh jalapeno pepper, finely diced
  • 1 tablespoon of chopped fresh cilantro (optional)
  • 1 (1 ounce) packet of taco seasoning
  • 5 dashes of hot pepper sauce
  • 1 lemon, juiced
  • 2 avocados - peeled, pitted and mashed
  • 3 cups of shredded lettuce
  • 1 (15 ounce) can of black beans
  • 2 (11 ounce) cans of corn kernels, drained
  • 1 cup of chunky salsa
  • 1 cup of shredded Mexican cheese blend
  • 1 (2.25 ounce) can of sliced black olives, drained
  • ¼ cup of sliced green onions
  • 1 Roma (plum) tomato, chopped


  • Mix together the sour cream, garlic, jalapeno pepper, cilantro, taco seasoning, hot pepper sauce, and ½ of the lemon juice in a bowl until well-blended.
  • In another bowl, mash the avocado with the remaining lemon juice; set aside.
  • Spread the shredded lettuce over a 12-inch serving platter.
  • Layer the black beans evenly on top, followed by the corn.
  • Spread the prepared sour cream mixture over the corn.
  • Gently spread the avocado mixture on top of the sour cream.
  • Pour the salsa evenly over the avocado mixture.
  • Sprinkle the Mexican cheese blend, olives, green onions, and tomato on top.

 Our Tips:

  • You can refrigerate the completed dish for up to 2 days.
  • If you have any leftovers after the party, you can add a little bit of the mixture to a bed of lettuce for a salad, or use it as veggie dip for a snack.
  • If you don’t have any sour cream on hand, you could substitute it with plain Greek yogurt (full fat works best).

Download a Free Healthy Eating Handbook from SNFC and Whole Foods Market