The Ultimate Seven-Layer Dip

Healthy Seven-Layer DipHealthy Seven-Layer DipThe classic is undeniably delicious, but it's little more than stacked store-bought sauces, and the dish's total sodium is a staggering 12,000 mg! With homemade refried beans and garden-fresh salsa and guacamole, our hearty appetizer delivers less sodium and more flavor, with only one-sixth the saturated fat and one-third fewer calories.

Total Time: 25 minutes
Serves: 12
Yields: 12 appetizer servings

Related: Healthy Dips and Spreads


- 1 pound(s) plum tomatoes, seeded and finely chopped
- 1 green onion, finely chopped
- 1 clove(s) garlic, finely chopped
- 1/2 jalapeño chile, seeds and ribs removed, finely chopped
- 2 tablespoon(s) fresh lime juice
- Salt
- Pepper
- 1 teaspoon(s) canola oil
- 1 small onion, finely chopped
- 1/2 teaspoon(s) no-salt-added chili powder
- 1 can(s) (15-ounce) no-salt-added pinto beans, rinsed and drained
- 1 ripe Hass avocado, pitted and peeled
- 2 tablespoon(s) chopped fresh cilantro
- 1 cup(s) (from 2 ears) fresh corn kernels
- 1 large red pepper, finely chopped
- 4 ounce(s) reduced-fat sour cream
- 1 1/2 ounce(s) low-fat Cheddar cheese, shredded

Related: 8 Healthy Side Dishes


1. In large bowl, combine tomatoes, green onion, garlic, jalapeño, 1 tablespoon lime juice, and 1/4 teaspoon salt.

2. 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.

3. In bowl, with fork, mash avocado, cilantro, remaining lime juice, and 1/8 teaspoon salt until almost smooth.

4. In 1 1/2-quart straight-sided bowl, 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.

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