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Low-Fat Seven Layer Mexican Dip

Updated on July 28, 2008

As someone who is always watching my weight, I start to feel some anxiety when I know a party is coming up. A party usually means all kinds of tempting, delicious, very high fat foods. My solution? Bring something with you that everyone will enjoy and that you can eat without guilt! One of my favorite things to bring along to any party or pot-luck is a low-fat seven layer bean dip. It's easy and quick to make, and everyone always loves it.


  • 1 can of fat-free refried beans
  • 1 small container of fat-free sour cream
  • 1 jar of fat-free salsa (freshly diced tomatoes work great here too if you don't like salsa)
  • 1 cup of shredded lettuce (feel free to add more too since lettuce has barely any calories)
  • 1 small can of black olives
  • 1/2 cup chopped green onions

  • 1 1/2 cups of fat-free shredded cheddar cheese


The first step in making a seven layer bean dip is to heat up the beans. Open your can of fat-free refried beans and scoop into a small pot over medium heat. Stir often and heat until the beans become a smooth, easy to stir paste. Once the beans are ready, spread them into the bottom of a round dish. (If you want to make more, double the ingredients listed above and use a 13 x 9 inch glass dish instead.)

Next, after the beans have been given a few minutes to cool, layer the dip in the order listed above... Fat-free sour cream over the beans, then salsa or tomatoes, lettuce, black olives, green onions, and finally fat-free cheddar cheese. For looks, I usually will put a dollop of sour cream on the top and maybe a tomato or black olive, but that part is really up to you.

Cover with plastic wrap and put in the refrigerator for a few hours to cool. Serve this with low-fat baked tortilla chips. Now you can go to the party and eat all the dip you want without the guilt!


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    • Abigail Cherry profile image

      Abigail Cherry 9 years ago from Cary, NC

      One of the best parts of a dip like this is that you can always just add another layer of cheese or salsa in place of something you don't like!

    • Banadux profile image

      Banadux 9 years ago from Cary, NC

      I don't like black olives, but the rest sounds good.