Healthy 7-Layer Dip

Healthy 7-Layer Dip
Staff Writer

The Food Network

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.



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Calories per serving:

534 calories

Dietary restrictions:

High Fiber

Daily value:



  • Fat 38g 58%
  • Carbs 37g 12%
  • Saturated 14g 72%
  • Fiber 17g 68%
  • Sugars 5g
  • Monounsaturated 17g
  • Polyunsaturated 3g
  • Protein 18g 36%
  • Cholesterol 61mg 20%
  • Sodium 990mg 41%
  • Calcium 302mg 30%
  • Magnesium 95mg 24%
  • Potassium 1,202mg 34%
  • Iron 5mg 28%
  • Zinc 2mg 17%
  • Phosphorus 359mg 51%
  • Vitamin A 272µg 30%
  • Vitamin C 46mg 77%
  • Thiamin (B1) 0mg 19%
  • Riboflavin (B2) 1mg 31%
  • Niacin (B3) 3mg 15%
  • Vitamin B6 0mg 23%
  • Folic Acid (B9) 192µg 48%
  • Vitamin B12 0µg 6%
  • Vitamin D 0µg 0%
  • Vitamin E 4mg 21%
  • Vitamin K 206µg 258%
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