Healthy 5 Layer Dip

1 14.5 oz can Pinto beans
3 Medium tomatoes
1 Small Vidalia onion, finely chopped
2 Jalapenos, seeded and finely chopped
¾ Cup Cilantro, chopped
2 Limes
2 Ripe avocados
½ Cup Reduced fat cheddar cheese, grated
¼ Cup Fat free greek yogurt
¼ Cup Reduced fat sour cream
  1. Drain beans, reserving liquids.  Place beans in food processor and process until smooth, adding up to ¼ cup of the liquid.  Should be firm but smooth.  Spread evenly over the bottom of a 9 by 13 pyrex dish.
  2. Sprinkle grated cheese over the beans.
  3. Combine avocados with juice of 1 lime and ¼ cup cilantro.  Mash together, season to taste with salt and pepper.  Spread over cheese (tip: plop 2 spoonfuls over cheese and then spread gently with a rubber spatula).
  4. Combine sour cream and yogurt (you can use all sour cream, the addition of the yogurt makes it just a little lighter and adds some protein).  Spread over avocados.
  5. Combine tomatoes, onion, jalapeno, ½ cup cilantro and juice of 1 lime.  Season to taste with salt and pepper. Sprinkle tomato mixture over the top.
  6. Serve with tortilla chips or Light Pita Chips.

I have a pet peeve about dips that list servings based on 2 tablespoons per serving.  Who eats 2 tablespoons?

Yields:  6 servings, about 225 calories each, with about 50% of the calories from fat  (not including chips)

If you add a half a pocket thin from my Light Pita Chips recipe, total calories is around 325.

So, why?                                   

  • Not a low calorie dip but so much more healthy than traditional dips with loads of cheese
  • Beans are filling and high in fiber
  • Avocados are a source of good fats
  • Tomatoes, onions, jalapenos, limes all great sources of antioxidants and vitamins


  • Original recipe, from who knows where called for 1 C of light sour cream and 6 oz. of cheese, both of those have been reduced.  I recalculated the nutritional value.


Filed under Snacks and Appetizers

2 responses to “Healthy 5 Layer Dip

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