seven layer dip

Often times, I’m at complete mercy to my cravings. Last weekend I was craving seven layer dip like a junkie. I just had to have it. Since I wasn’t planning on having a party any time soon, I had to figure out a way to turn this classic party food into every day food.

I took a closer look at each of the seven layers and figured out what I could do to make them healthier or at least less snacky or junk food-like. So, here is what I did:

  • I made the refried beans from scratch. Low salt, no fat, and WAY more flavor than the canned stuff.
  • I roasted some fresh corn in the oven. This requires virtually no work and has so much juicy flavor that my mouth waters just thinking about it.
  • Rather than buying a jar of supermarket salsa, I whipped up some fresh pico de gallo. Fresh pico is my new love… so much punchy, fresh, summer flavor! Plus, all it requires is some quick chopping.
  • The grocery store didn’t have any good avocados so I had to purchase some pre-made guacamole. I checked the ingredients because I’m convinced that a lot of pre-made guacs are nothing more than sour cream with green food coloring… this one was legit. It only had real, live, guac ingredients! Score.
  • I chose light sour cream because I find it to be just as tasty as full fat. That being said, I’d never buy fat free sour cream because I find it disgusting. There is a very fine, but important line between the two.
  • Lastly, I sprinkled on just a little cheese. I could have used reduced fat cheese here but I didn’t feel like there was enough to warrant it.

Many seven layer dips also have black olives but I skipped them because I’ve found them to be quite pricy lately.

I’ve been eating this dip with Mission tortilla strips because they’re awesome and for some reason they’re always much less expensive than actual tortilla chips. Go figure. You could also scoop this into a tortilla for a soft burrito or top some rice with it. And just like that, you have a great vegetarian meal where there was once a guilt-inducing super bowl snack.

Seven Layer Dip

seven layer dip

5 from 1 vote

Seven Layer Dip

A seven layer dip with oven roasted corn, slow cooker refried beans, and fresh pico de gallo.

Total Cost $9.71 recipe / $1.08 serving
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 9


  • 1/2 recipe not refried beans $1.35
  • 2 ears corn, roasted $0.64
  • 1 recipe pico de gallo $1.91
  • 1 box 14 oz. guacamole $3.68
  • 8 oz. light sour cream $0.99
  • 3/4 cup shredded cheddar $0.97
  • 3 1/3 bunch green onions $0.17


  1. Preheat the oven to 350 degrees. Place the corn in the oven, directly on the rack, and without removing any of the husks. Let bake for 35 minutes. Remove from the oven and let cool slightly. When ready, peel back the husks, pull off the silk and use a knife to remove the kernels.
  2. While the corn is in the oven, prepare the pico degallo by dicing the tomato and onion, and roughly chopping the cilantro. Combine all three in a bowl, sprinkle with salt (about 3/4 tsp) and then squeeze the juice of one lime over top. Stir everything well and let it marinate while the rest of the food is prepared.
  3. Spread the beans (prepared ahead of time) in the bottom of an 8Γ—8 glass dish or a dish of similar size. Layer the corn, pico degallo, guacamole, sour cream, shredded cheese, and sliced green onions on top of the beans. Chill until ready to serve!


Be aware that the vegetables will continue to “juice” as it sits in the fridge so if you’re leery of water seepage, this isn’t something that you’ll like to eat off of all week. If preparing this to eat in one sitting, like for a party, you should be okay.

seven layer dip

Step By Step Photos

refried beans
I had made the (not) refried beans earlier in the weekend. If you have the beans frozen, just allow them to thaw in the fridge and then stir in any liquid that has separated out.

roast corn
The first thing I did was start roasting the corn, since it takes about 30-35 minutes. Seriously, this is the best corn you’ll ever eat.

other veggies
While the corn was roasting, I chopped up all of the other veggies (pico de gallo and green onion). I couldn’t stop eating the pico… it’s SO GOOD. Then, when the corn came out of the oven, I let it cool for about five minutes, pulled back the husks and sliced the kernels off.

seven layer dip
Then I just layered everything in the dish in this order: beans, corn, pico de gallo, guacamole, sour cream, cheese, green onions. I had pictures of every layer, but you don’t really need that, do you? Just spread it all in there evenly. It will taste good no matter what! :D