Healthy 7-Layer Dip

The Food Network


  • cans black beans, rinsed and dried
  • green onions, white part only,sliced
  • large avocados
  • 1 Teaspoon  salt
  •   Juice of 1/2 lemon
  • small jalapeño, seeded and chopped
  •   1 1/2-ounce jar roasted red peppers, drained, and finely chopped
  • 2 Cups  ricotta cheese
  • bunch cilantro, cleaned and chopped
  • bunch parsley, cleaned and chopped
  • green onions, green part only, chopped
  • 2 Cups  sour cream
  • 1 Tablespoon  taco seasoning
  • pint cherry tomatoes, quartered
  • can black olives, sliced
  • 1/2 Teaspoon  salt
  • 1/2 Teaspoon  black pepper
  • 1/2 Teaspoon  red pepper flakes, optional
  •   Squeeze of lime juice
  •   Cilantro sprig, garnish

We all love seven-layer dip, but we don't like how unhealhty it can be. Try this recipe for a healthier version.


Place beans into a food processor with green onion. Run until smooth. Spread evenly on the bottom of a deep glass 3-quart baking dish.

Rinse food processor. Add avocado, salt, lemon juice, and chopped jalapenño (if using). Run until smooth. Spread over the bean layer. Sprinkle the drained, chopped red peppers over the avocado layer. Spread the ricotta over the pepper layer, and smooth to make an even layer.

Clean and chop the cilantro, parsley, and tops of the green onions together. Then place on top of the cheese layer and smooth the top. In a small bowl, mix the sour cream and taco seasoning. Then gently smooth over the herb layer. Quarter cherry tomatoes, and slice black olives and loosely sprinkle over sour cream mixture. Season with salt, pepper, and chili flakes (if using). Squeeze a little lime and top with a cilantro sprig.



Back To Avocado 101!



Calories per serving:

583 calories

Dietary restrictions:

High Fiber

Daily value:



  • Fat 303g 466%
  • Carbs 364g 121%
  • Saturated 115g 577%
  • Fiber 153g 610%
  • Sugars 36g
  • Monounsaturated 138g
  • Polyunsaturated 25g
  • Protein 172g 344%
  • Cholesterol 490mg 163%
  • Sodium 6,716mg 280%
  • Calcium 2,349mg 235%
  • Magnesium 1,082mg 271%
  • Potassium 10,097mg 288%
  • Iron 43mg 237%
  • Zinc 25mg 168%
  • Phosphorus 3,182mg 455%
  • Vitamin A 2,179µg 242%
  • Vitamin C 345mg 575%
  • Thiamin (B1) 3mg 218%
  • Riboflavin (B2) 4mg 214%
  • Niacin (B3) 24mg 118%
  • Vitamin B6 4mg 188%
  • Folic Acid (B9) 2,338µg 584%
  • Vitamin B12 3µg 49%
  • Vitamin D 3µg 1%
  • Vitamin E 28mg 141%
  • Vitamin K 1,630µg 2,038%
Have a question about nutritional data? Let us know.
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