Ultimate 7 – Layer Dip | Vegan & Vegetarian

Ultimate 7 – Layer Dip | Vegan & Vegetarian

Who doesn’t love a good dip?  It is what everybody hovers around at any party, tailgate or picnic.  So I thought, let’s put the #ChangeYourBuds + The Cooking Doc spin on the dip!  Both of these are delicious and with fresh veggies, homemade pico de gallo (Check out my homemade version HERE!) these are extra delicious.


Ultimate 7 - Layer Dip | Vegan & Vegetarian

The Cooking Doc®
Course Snack
Servings 2


  • 8 ounces low-sodium refried black beans 1/2 can
  • 2 tablespoons homemade no-sodium taco seasoning – HINT: Be sure to watch the video, I show you the full recipe there too. (2 tablespoons cumin, 2 tablespoons chile powder, 1 tablespoon garlic powder, 1 tablespoon onion powder, 1 tablespoon paprika)
  • ½ cup light sour cream
  • ¼ cup low-sodium or no-sodium salsa verde GET MY HOMEMADE RECIPE HERE
  • 2 tablespoons Cotija cheese
  • 2 tablespoons shredded Mexican cheese blend
  • ½ avocado – cut into chunks
  • ¼ cup homemade pico de gallo 1 cup of diced onions, 1 cup of diced tomatoes, ½ cup chopped cilantro, 2-3 seeded & diced jalapeños, juice of 1 lime –This is where you will get your spice. If you like it spicy, go crazy and use 4 jalapeños
  • 2 tablespoons sliced low-sodium black olives if no low-sodium ones available then soak regular sodium black olives in water for 30 minutes and drain, this removes a lot of sodium
  • 2 green onions – chopped
  • 3-4 cilantro sprigs
  • Homemade or store bought tortilla chips


  • Mix refried beans and salsa verde (WATCH ME MAKE MY homemade version here) together and spread mixture in the glass dish
  • Mix the taco seasoning and the sour cream together and spread a thin layer over the beans
  • Add the avocado
  • Add the Cotija cheese
  • Add the shredded Mexican cheese
  • Add the Pico de gallo (GET MY homemade recipe here!)
  • Top with olives, cilantro sprigs and green onions
  • Serve chilled or room temperature
  • Don’t eat too much!


Used 6 tortilla chips in nutrition analysis
For a lower carbohydrate and more diabetic friendly version, only eat 1/4 cup dip with 3 (that's right 3!) chips. Or substitute celery, carrot, cucumbers or radishes for the chips.
For a lower potassium modification, omit avocado. Substitute tomatillo salsa for red salsa. Swap roasted red bell pepper for tomato in pico de gallo. Dish will still be medium potassium, not low potassium.
Tried this recipe?Let us know how it was!


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