Seven Layer Dip for the Sports Fanatic

Posted by Amelia Winslow of Eating Made Easy.

People expect chips and dip at a Super Bowl or other sports-watching party.  What they don’t expect: the chips and dip as eye-catching art! So next time you’re hosting or heading to one of these events, step up your game and make my friend Jen’s killer Seven Layer Dip (pictured above).  Not only will it impress the guests, it tastes great and with a few minor tweaks can be made quite a bit healthier.

Seven Layer Dip

  • 1 can refried beans
  • 1 jar salsa
  • 1 cup chopped scallions (green onions)
  • 1 cup rough chopped cilantro
  • 2 cups cheddar cheese, shredded
  • 2 cups guacamole
  • 1 cup sour cream
  • olives & cheese cubes for decorating

Spread the beans in a large flat dish.  Top with a layer of salsa, then the scallions, cilantro, shredded cheese and guacamole.  Put the sour cream into a Ziploc bag and cut off a small tip of the bag, so that you can pipe whatever design you choose onto the top.  If desired, use a little food coloring to tint the sour cream the colors of the participating teams.  The sky’s the limit in terms of creativity — so go to town with whatever designs you want!

Note: This is a very “rough” recipe and impossible to mess up.  The ingredients can be used in any amount — add more or less of the listed components, or alter the amounts based on how big of a dip you’re making.

To make it healthier, use these ingredients in place of the traditional ones:

  • Fat-free vegetarian refried beans
  • Reduced-fat cheddar cheese, or use 1 cup extra sharp cheddar cheese for more flavor with less cheese
  • Guacamole made with 1/2 avocados, 1/4 chopped tomatoes, and 1/4 chopped bell peppers
  • Low-fat sour cream or 2% Greek Yogurt

Eating Made Easy is your one-stop-shop for all things food.  Nutritionist, foodie and mom-to-be Amelia Winslow blogs about practical ways to integrate healthy eating into your busy life.  Get recipes, shopping lists, food news, nutrition tips, answers to burning food questions and more on

  • Lauren

    adorable :)