Eating Light 7- Layer Dip - Lightened Version

Who doesn’t love a great 7-layer Mexican dip?!? But the calories can really add up as those layers are put together.  Plus they’re usually made from prepared foods with artificial ingredients or flavors.  But it’s almost as fast and easy to make nearly from scratch with this recipe from Eating Light.

Fresh tomatoes, onions, lime juice, beans, and avocados replace the processed guacamole and salsa usually used in this recipe.  Now it’s light, fresh, and whole food!

This recipe is one of many available in the special summer edition of Eating Light.  It’s full of recipes from Redbook, Woman’s Day, Good Housekeeping, and  Country Living and none of them have more than 400 calories.  They’re skinny takes on lots of favorite recipes – something for every meal from breakfast, lunch, dinner and even desserts!

Light and Fresh 7-Layer Mexican Dip – Just 100 Calories!
A lightened 7-layer dip recipe that still tastes great.
Yield: 12
Prep Time: 
Cooking Time: 
Total Time: 
  • 1 lb. plum tomatoes, seeded and finely chopped
  • 1 green onion, finely chopped
  • 1 garlic clove, finely chopped
  • ½ jalapeno, seeds and ribs removed, finely chopped
  • 2 Tbsp. fresh lime juice
  • Salt and pepper
  • 1 tsp. canola oil
  • 1 small onion, finely chopped
  • ½ tsp. no-salt-added chili powder
  • 1 can (15 oz.) no-salt-added pinto beans, rinsed and drained
  • 1 ripe Hass avocado, pitted and peeled
  • 2 Tbsp. fresh cilantro, chopped
  • 1 cup frozen corn kernels, thawed
  • 1 large red bell pepper, finely chopped
  • 4 oz. reduced-fat sour cream
  • 1 ½ oz. low-fat Cheddar cheese, shredded
  • Baked tortilla chips (optional)
  1. In a large bowl, combine tomatoes, green onion, garlic, jalapeno, 1 tablespoon lime juice, and 1.4 teaspoon salt.
  2. In an 8-inch skillet on medium heat, add oil. Once warm, add onion and cook 3 to 4 minutes stirring occasionally, or until golden. Add chili powder; cook 1 additional minute. Remove from heat; add beans, ⅛ teaspoon salt, and ⅛ teaspoon freshly ground black pepper. Mash until almost smooth.
  3. In a bowl, mash the avocado with a fork. Add the cilantro, the remaining 1 tbls of lime juice, and ⅛ teaspoon salt until almost smooth.
  4. In 1 ½ quart straight-sided bowl spread bean mixture in an even layer. Top with corn and bell pepper. Spread sour cream and then salsa over vegetables. Dollop avocado mixture over salsa; spread into even layer. Sprinkle with cheese.
  5. Serve immediately, or cover and refrigerate up to 2 hours.
  6. Serve with baked tortilla chips or vegetables to dip like celery.
You can get this special summer edition for $9.99 at your local supermarket,  bookstore, or view the digital version at or

Photo and recipe courtesy of Hearst Magazines and used with permission.