Classic 7-Layer Taco Dip

23 130 402
Ingredients Minutes Calories
Prep Cook Servings
2 h 10 min 15
Classic 7-Layer Taco Dip
Health Highlights


5 medium Tomato (diced small, for pico de gallo layer)
1/2 medium Yellow onion (diced small, for pico de gallo layer)
1 medium pepper(s) Jalapeno pepper (minced, for pico de gallo layer)
2 clove(s) Garlic (minced, for pico de gallo layer)
1/2 tsp Salt (for pico de gallo layer)
1/2 bunch Cilantro (coriander) (chopped, for pico de gallo layer)
1 whole lime(s) Lime juice (fresh) (for pico de gallo layer)
1 tbsp Extra virgin olive oil (for refried bean layer)
1/2 medium Yellow onion (diced small, for refried bean layer)
2 clove(s) Garlic (minced, for refried bean layer)
2 tsp Chili powder (to taste, for refried bean layer)
2 can(s) (15oz) Pinto beans, canned (drained, rinsed, for refried bean layer)
1/2 tsp Salt (for refried bean layer)
1/2 cup Vegetable stock/broth (for refried bean layer)
6 avocado(s) Avocado (for guacamole layer)
1/2 bunch Cilantro (coriander) (chopped, for guacamole layer)
1 pinch Coarse salt (for guacamole layer)
1 whole lime(s) Lime juice (fresh) (for guacamole layer)
3 cup Sour cream, light
4 cup shredded Cheddar cheese, reduced fat (18%) (or Monterey Jack cheese)
1 medium leaf (s) Iceberg lettuce (shredded)
1 cup whole Black olives (chopped)
4 green onion (stem) Green onion (thinly sliced)


Make the pico de gallo layer: Combine the tomatoes, onions, peppers, garlic, and salt in a strainer set over a mixing bowl. Stir to combine, then let stand for at least 10 minutes for the tomatoes to drain and the onions to soften. Transfer to a clean mixing bowl and stir in the chopped cilantro and lime juice.

Make the bean layer: Warm the olive oil over medium heat in a large skillet. Add the onions and cook until softened and translucent, 5 to 7 minutes. Stir in the garlic and chili powder, and cook until fragrant, about 30 seconds. Add the pinto beans and the salt. Let the beans warm for a few minutes and then smash them against the bottom and sides of the skillet until the beans are almost entirely smashed and paste-like. Add the broth, and continue to stir and smash until the broth is absorbed and the beans are as smashed as you like. (For a very smooth layer, transfer all ingredients to a blender and purée until creamy. Remove from heat and set aside.)

Make the guacamole layer: Cut the avocados in half and remove the pit. Scoop the flesh into a big mixing bowl and smash with a fork until it's as chunky or as smooth as you like it. Mix in the cilantro, lime juice, and salt. Taste and add more of anything, to taste. Set aside.

Assemble the layers: Spread the refried beans evenly on the bottom of the baking dish, followed by the sour cream, guacamole, grated cheese, and pico de gallo. When adding each layer, try to disturb the layer beneath it as little as possible and push the layer all the way up to the sides of the pan. Spread (or sprinkle) a little more thickly around the edges so that the layer shows up well. At this point, the dish can be covered and refrigerated for up to 24 hours.

Top with greens: When ready to serve, uncover and top with the shredded lettuce. Scatter the olives and green onions over top.

Serve with corn tortilla chips on the side.

Nutrition Facts

Per Portion

Calories 402
Calories from fat 247
Calories from saturated fat 85
Total Fat 27.4 g
Saturated Fat 9.5 g
Trans Fat 0.2 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 13.4 g
Cholesterol 42 mg
Sodium 751 mg
Potassium 823 mg
Total Carbohydrate 26.9 g
Dietary Fiber 9.9 g
Sugars 2.4 g
Protein 16.9 g

Dietary servings

Per Portion

Meat Alternative 0.3
Milk Alternative 1.6
Vegetables 2.2

Energy sources


Meal Type(s)