Seven-Layer Dip Done Light

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Seven-Layer Dip

Dominic Perri for TOPS Club, Inc.

Seven-layer dip is a surefire crowd-pleaser at any party. This lighter version will keep your guests and your body happy. Fat-free yogurt and cheese provide the richness this dip demands, plus the lightened guacamole and sliced vegetables (instead of chips) will keep everyone full! This dip is most appealing when layered into a clear glass bowl or baking dish, but select any attractive 4- to 6-cup serving dish and you’ll be all set.

Prep time: 20 min. Servings: 12 (2½ T. dip with 2 celery sticks and 2 jicama wedges per person)

Gluten Free Vegetarian


  • 1 14-oz. can reduced-sodium black beans, drained and rinsed
  • 1 c. fat-free Greek yogurt
  • ½ t. ground cumin
  • ¼ t. salt
  • 1 med. avocado, peeled and pit removed
  • 1 c. peas, thawed if frozen
  • juice of ½ med. lime
  • 1 c. tomato, chopped
  • ½ c. fat-free shredded cheddar cheese
  • 13 c. scallion, chopped
  • 13 c. cilantro, chopped
  • 24 celery sticks
  • 24 thin jicama wedges


  1. Using a fork or potato masher, mash the beans well. Spread evenly into the bottom of your serving dish.
  2. In a small bowl, stir the yogurt together with cumin and salt. Spread evenly over the beans.
  3. Use the same bowl to make your guacamole. Mash the avocado together with the peas until a chunky puree forms. Stir in the lime juice and spread carefully over the yogurt layer
  4. Top the guacamole layer with layers of chopped tomato, cheese, scallion and cilantro.
  5. Serve dip with celery sticks and jicama wedges.

Nutrition Information

Per serving: 90 calories (15 from fat), 2 g total fat (0 g saturated fat), 2 mg cholesterol, 126 mg sodium, 12 g carbohydrates, 4 g fiber, 2 g sugar, 6 g protein.
Exchanges: ½ starch, ½ vegetable, 1 protein, ½ fat.

GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. Check the label on each ingredient to make sure the brand you are using does not contain these grains in any form (flour, bread, stuffing, bran germ, malt, starch, etc.).    

VEGETARIAN (MEAT FREE) recipes are prepared without any meat, poultry or seafood. Check the label on each ingredient to make sure the brand you are using does not contain these items. TOPS vegetarian recipes may contain animal products, including foods with animal fats, milk or eggs.

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