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Sinless Seven Layer Dip for Your Super Bowl Party

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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.

Seven Layer Dip on


Sinless Seven Layer Dip

Makes 6 cups
Prep Time20 mins
Total Time20 mins
Course: Appetizer
Cuisine: American
Author: Virginia Willis


  • 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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Please note that this post may contain affiliate links. (That means I make a commission if you use my affiliate link to buy the product.)

Virginia Willis

Georgia-born French-trained Chef Virginia Willis has made chocolate chip cookies with Dwanye “The Rock” Johnson, foraged for berries in the Alaskan wilderness, harvested capers in the shadow of a smoldering volcano in Sicily, and beguiled celebrities such as Jane Fonda, Bill Clinton, and Julie Chrisley with her cooking -- but it all started in her grandmother’s country kitchen. Virginia is a chef instructor for the digital streaming platform Food Network Kitchen and author of Secrets of the Southern Table: A Food Lover’s Tour of the Global South, Lighten Up, Y’all, Bon Appétit, Y’all, Basic to Brilliant, Y’all, Okra, and Grits. Lighten Up, Y’all: Classic Southern Recipes Made Healthy and Wholesome received a 2016 James Beard Foundation Award of Excellence. She is the former TV kitchen director for Martha Stewart Living, 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 Food Network's Chopped, CBS This Morning, Fox Family and Friends, Martha Stewart Living, and as a judge on Throwdown with Bobby Flay. She’s been featured in the New York Times, the Washington Post, Eater, and Food52 and has contributed to Eating Well, Garden & Gun, and Bon Appétit, and more. The Chicago Tribune praised her as one of "Seven Food Writers You Need to Know." Her legion of fans loves her down-to-earth attitude and approachable spirit. Learn more about Virginia and follow her traveling exploits at

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