Vegetarian 7 Layer Bean Dip

Vegetarian 7 Layer Bean Dip

4.7 of 5 (3)
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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 45.0
  • Total Fat: 0.7 g
  • Cholesterol: 2.5 mg
  • Sodium: 248.2 mg
  • Total Carbs: 6.3 g
  • Dietary Fiber: 1.8 g
  • Protein: 3.2 g

View full nutritional breakdown of Vegetarian 7 Layer Bean Dip calories by ingredient
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This is a version of my favorite bean dip, and it's almost completely fat free! This is a version of my favorite bean dip, and it's almost completely fat free!
Number of Servings: 16


    1 can of fat-free refried beans
    1/2 cup salsa
    6 tbsp of light sour cream (or fat free but I think light tastes soooo much better!)
    1/2 fat free cheddar cheese (shredded)
    1 tomato
    1/4 onion (I prefer white in this recipe)
    handful of black olives
    add lettuce, jalepenos, other veggies if you want!


Mix the refried beans and salsa in a bowl until the salsa is completely mixed in.

Line the bottom of a rectangular casserole dish with the first layer: the beans and salsa mixture. This layer will be semi-thin, but remember that you are adding more layers!

Next, use just enough sour cream to cover the beans (again, a thin layer will be fine).

Sprinkle the cheese on top. No need to completely cover it.

Now, my favorite part! Load on the veggies! You can add anything you want! I usually use tomatoes, onions, and black olives. Jalepenos are also great, but I've been leaving mine out when I take it to parties.

Layer the veggies on one layer at a time and make sure you spread them out evenly. This is what makes the dish look pretty, adds substance, and is the healthiest part of the recipe!

Now, bring this to any party to impress your friends. No one can even tell it's low/no fat!

Serve with baked tortilla chips. This recipe is also great as a wrap!

Number of Servings: 16

Recipe submitted by SparkPeople user SIRENSCREAMS.

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Member Ratings For This Recipe

  • Incredible!
    1 of 1 people found this review helpful
    Where do I start? This is an AMAZING recipe! It's fast and easy to make and it tastes AWESOME! Oh, did I forget to mention that it only has 45 calories? I just love that this is a healthy snack! I'm a vegetarian, so I really appreciate a recipe like this. I would totally recommend this recipe! - 6/21/11

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  • Long time since I had this. Still good. - 4/30/17

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  • Can't wait to try this out. It looks delish!! - 7/17/11

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  • I've made this recipe quite a bit in the past, but I never thought about making it as a low-fat, low-cal option. It is so delicious! - 4/6/11

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  • Awesome. Tried this last night for the UFC fight and everyone loved it. Very simple and tasty. - 2/27/11

    Was this review helpful?   yes  No
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