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Sinless Seven Layer Dip for Your Super Bowl Party

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Seven Layer Dip on

The Atlanta Falcons are in the Super Bowl — and there’s going to be a lot of tailgating. Falcon and Patriot fans alike will be dining on wings, pizza, nachos, and guacamole. According to Forbes magazine, Americans will eat almost 200 MILLION pounds of Avocados from Mexico on Super Bowl Sunday!

Seven Layer Dip on


Seven Layer Dip

Another game day favorite is Seven Layer Dip. Addictive Seven Layer Dip is one of those decadent dishes that render folks absolutely senseless, so before you know it you find your willpower has gone way south of the border. Not this recipe! I’ve lightened things up for a deliciously winning combination. Shh! Don’t tell your Super Bowl Party guests this is a healthier version — and I promise, they will never know!

Bon Appétit Y’all — and Go Falcons!! 


PS Want wings for your Super Bowl Party, too? Check out last week’s post with recipes for Coca-Cola Glazed Wings  and Curried Wings with Peach Dipping Sauce.

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Sinless Seven Layer Dip

Makes 6 cups
Prep Time20 minutes
Total Time20 minutes
Course: Appetizer
Cuisine: American


  • 1 can low-sodium pinto beans 14.5-ounce, rinsed and drained
  • 1 teaspoon ground dried red chiles
  • Juice of 1 lime
  • 1 avocado halved and pitted
  • ½ cup broccoli florets shelled English peas, or shelled edamame
  • 1 cup chunky salsa
  • 1 tablespoon chopped fresh cilantro
  • 1 jalapeño chile cored, seeded, and chopped
  • ½ cup light sour cream
  • ½ cup plain 2 percent Greek yogurt
  • 1 can chopped chiles 4-ounce
  • ½ cup grated reduced-fat Cheddar cheese 2 ounces
  • 4 green onions trimmed and chopped
  • Coarse kosher salt and freshly ground black pepper


  • Place the beans in the bowl of a food processor fitted with the metal blade. Add the ground chiles and half of the lime juice. Pulse until smooth. Using a spatula, place the puree in the bottom of a 2-quart casserole dish to make the first layer. Set aside.
    If the processor bowl is just a little bit dirty, and as long as you scraped out most of the beans into the serving bowl, go ahead and add the avocado, broccoli, and the remaining lime juice to the bowl. Season with salt and pepper. Process the guacamole until smooth. Spoon the guacamole on top of the beans to create the second layer.
    In a small bowl, stir together the salsa, cilantro, and jalapeño. Pour the salsa mixture over the guacamole for the third layer.
    In a small bowl, combine the sour cream and yogurt. Spoon the sour cream mixture on top of the salsa for the fourth layer. Pour over the chopped chiles for the fifth layer. Top with grated cheese and chopped green onions for the sixth and seventh layers. Serve immediately.

Reprinted with permission from Lighten Up, Y’all by Virginia Willis, copyright © 2015. Published by Ten Speed Press, a division of Penguin Random House, Inc. Photography © 2015 by Angie Mosier.


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Virginia Willis

Georgia-born French-trained chef Virginia Willis has foraged for berries in the Alaskan wilderness, harvested capers in the shadow of a smoldering volcano in Sicily, and executed the food styling for a Super Bowl commercial seen by over 160 million people. She is a James Beard award-winning cookbook author and chef for Food Network Kitchen. Virginia lost 65 pounds and has kept if off for over 3 years. Her health journey has been documented in Eating Well, as a cover story for Woman’s World, Allrecipes, and AARP. Virginia has embraced her new outlook on life and has become a cheerleader for those wanting to make their own life changes, “If a French-trained Southern chef can do it, you can, too!” Her cookbooks include Fresh Start: Cooking with Virginia My Real Life Daily Guide to Healthy Eating and Weight Loss; Secrets of the Southern Table, Lighten Up, Y’all, Bon Appétit, Y’all, Basic to Brilliant, Y’all, Okra, and Grits. She is the former TV kitchen director for Martha Stewart, Bobby Flay, and Nathalie Dupree; has worked in Michelin-starred restaurants; and traveled the world producing food stories – from making cheese in California to escargot farming in France. She has appeared on Alex vs America, The Rachel Ray Show, Food Network’s Chopped, CBS This Morning, Fox Family and Friends, Martha Stewart Living, and as a judge on Throwdown with Bobby Flay. Virginia has also been featured in the New York Times, the Washington Post, People Magazine, Eater, and Food52. She has contributed to Eating Well, Garden & Gun, and Bon Appétit, and more. Fans love her down-to-earth attitude and approachable spirit. Learn more about Virginia and Good and Good for You Living, a real life health and wellness approach for mind, body, and spirit that includes food, fun, and fitness at

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