7 Layer Taco Bean Dip: Main Image

Quick Facts

Nutrition Facts

Calories 330
  Calories from Fat 170 (52%)
(30%)Total Fat 20g
(25%)Saturated Fat 5g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
(5%)Cholesterol 16mg
(11%)Sodium 266mg
(28%)Potassium 993mg
Total Carbohydrate 30g
(45%)Dietary Fiber 11g
Sugars 2g
Sugar Alcohols 0g
(22%)Protein 11g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Related Recipes

7 Layer Taco Bean Dip


  • Refried Beans Layer1/2 lb dried pinto beans

  • 3 cups water

  • 1/2 sweet onion

  • 1 clove garlic

  • 1/2 tsp dried oregano

  • 1/2 tsp dried cilantro

  • 1/2 tsp cumin

  • 1/4 tsp coriander

  • 1/2 tsp kosher salt

  • Cheese Layer1 cup Mexican blend shredded cheese

  • Sour Cream Layer1 6 oz container sour cream

  • 1/2 tsp garlic powder

  • 1/2 tsp onion powder

  • 1/2 tsp cumin

  • Guacamole Layer4 large avocados

  • 2 Tbs freshly chopped cilantro

  • 1 lime, juiced

  • 1 clove garlic, grated

  • Pico de Gallo Layer4 tomatoes, chopped

  • 1 Tbs freshly chopped cilantro

  • 1 pinch kosher salt

  • Last Two Layers6 green onions, chopped

  • 1 cup sliced olives

  • 2 small cans green chiles, drained (optional)

  • 4 fresh jalapeños, seeded and chopped (optional)

A super retro dip—try it and you'll wonder what took you so long!


  • Soak beans overnight.
  • Add beans and water to a saucepan.
  • Add onions, garlic, dried oregano, dried cilantro, cumin, coriander, and kosher salt. Bring to a boil, and then reduce to a simmer. Cook until very tender.
  • Mash the beans with a potato masher or use a submersible blender.
  • Add the warm bean layer to the bottom of a 9 x 13-inch dish.
  • Add the shredded cheese on top of the beans.
  • If you are making this dip spicy, add the optional jalapeños and green chilies.
  • Add sour cream, garlic powder, onion powder, and cumin to a bowl. Mix well, then spread on top of the cheese layer in the dish.
  • Add the avocados, cilantro, lime juice, and garlic to a bowl. Mash the avocados with a fork and mix well. Spread this layer on top of the sour cream layer.
  • Mix tomatoes, cilantro, and kosher salt in a mixing bowl. Mix well and spread on top of guacamole layer.
  • Top pico de gallo layer with the chopped green onions.
  • Layer sliced olives on top of the chopped green onions.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.