Seven Layer Dip on

Sinless Seven Layer Dip for Your Super Bowl Party

Please note that this post may contain affiliate links.

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.

Seven Layer Dip on


Print Recipe
No ratings yet

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.


Let’s connect on Facebook , Twitter, Instagram, and Pinterest!

Virginia Willis cookbooks on

Southern classics on

Please note that this post may contain affiliate links.

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. Virginia is a Beard award-winning cookbook author, chef, content creator, and motivational speaker. She has lost 65# and kept it off for more than 3 years. Because of her own health journey, she is a cheerleader for others seeking to make lifestyle changes to feel healthier and happier. Her experience inspired her to launch “Good and Good for You” a lifestyle brand rooted in culinary that shares health and wellness content through digital channels; public speaking; and print media. Fans love her approachable spirit and friendly down-to-earth style. For more information visit

Leave a Reply