Low Sodium 7 Layer Dip Recipe

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This low sodium 7 layer dip recipe is a fantastic appetizer, with refried beans, sour cream, guacamole, salsa, and lots of veggies! A tasty appetizer or snack, made with low sodium and salt-free ingredients.

A better snack that you can enjoy with unsalted tortilla chips, veggie sticks, or unsalted pretzels. A perfect low sodium recipe for a game day, potluck, or party – and something everyone can enjoy!

low sodium taco dip recipe with lettuce and tomatoes 7 layer dip low in sodium

You can still enjoy tasty recipes on a low sodium diet with a few simple swaps and substitutions! 7 layer dip is one of my all-time favorites, and I wanted to make a low sodium version that we could enjoy for the big game.

I used a few of my favorite recipes to make the layers of this dip, but it’s versatile enough that you can add ingredients too! If you don’t love refried beans, you can use low sodium chili instead. If you want a spicier dip, add sliced jalapeno peppers and red onion on top. The possibilities are endless!

This Low Sodium 7 Layer Dip Recipe Is

  • Creamy
  • Tasty
  • Simple to Make
  • Versatile
  • Yummy
  • A Great Dame Day Recipe!
  • A Wonderful Appetizer or Snack
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What’s In This Low Sodium Dip?

Here are the layers I used, but you can make substitutions if you like.

Layer 1: Low Sodium refried beans. I used my salt-free refried beans recipe for the bottom layer. I start by simmering no-salt-added canned beans in salsa and spices, and mash them up.

Layer 2: Sour Cream/Cream Cheese sour cream has 15 mg sodium per 2 tablespoon serving, making it a great choice for this dip. Sour Cream is a bit lower in sodium than cream cheese (which can have 50-80mg for a 2 tablespoon serving). Cream cheese is traditional, but you can use either option depending on your individual sodium limit.

Layer 3 – Guacamole. You can use a salt-free guacamole recipe like this one. I made a quick guac by mashing an avocado with a little lime juice, garlic powder, and onion powder -which is a great alternative to store-bought guac.

Layer 4 Fajita Veggies! I sauteed onions and bell peppers in a little olive oil for about 10 minutes. They added a great sweetness to the dip, without adding any salt or preservatives.

Layer 5 – Low Sodium Salsa. I use my quick low so salsa recipe for a bit of spice to this dip. If you are looking for a store-bought salsa that is low in sodium, this kind is my favorite and I can find it in most grocery stores.

Layer 6: Shredded Lettuce – Adds a nice crunch on top!

Layer 7: Tomatoes – I used vine ripe tomatoes on top of this for a little extra sweetness.

More Layer Ideas

If you wanted to swap out the layers above, here are a few additional suggestions!

  • Black beans – You can mash a can of no-salt-added black beans on the bottom with a little lime juice.
  • Low Sodium Queso
  • Corn
  • Low Sodium Chili
  • Jalapeno Peppers – for a spicier dip
  • Red onion
  • Low Sodium Cheese to top – I kept my dip cheese-free, but you could add a bit of low sodium cheese on top if desired.
  • Cilantro

If you have other suggestions – please comment below!

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How To Make 7 Layer Dip Low Sodium?

  1. In a pan, add the sliced onions and bell pepper strips with a little olive oil. Sauté for medium heat for 10 minutes, stirring occasionally until vegetables have begun to soften. Set aside and allow to cool.
  2. Assemble the dip. In a 8 x 8 baking dish (or other serving dish of your choice) add the refried beans to the bottom. Next, add the sour cream or cream cheese, then the guacamole, then the sauteed peppers and onions, and salsa.
  3. If you want a hot dip – bake for 30 minutes in a 350 degree oven. Add the lettuce and tomatoes after the dip has baked.
  4. If you want a room temperature dip – then add the lettuce and tomatoes after the salsa layer.
  5. Store leftovers in an airtight container and refrigerate for up to 2 days.

Low Sodium Snacks to Enjoy Any Time!

These easy low sodium taco dip recipe is great for a appetizer, snack, or Game Day dip. It’s a great low sodium alternative to store-bought dips, and is something that everyone can enjoy.

It’s a great recipe to bring to a potluck or picnic, party or BBQ.  One of our favorite low salt snack ideas. Browse all our low sodium snack recipes here!

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More Low Sodium Appetizer & Snack Ideas

Low Sodium Queso

Low Sodium Chicken Salad

Easy Low Sodium Caprese Bites

Low Sodium Deviled Eggs

Low Sodium Cornbread

Share This Low Sodium Taco Dip Recipe!

If you make this low sodium dip recipe be sure to rate this recipe below, leave a comment, and tag us on Instagram or Facebook

Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more amazing low sodium recipes – I’d love to connect with you there.

And please feel free to share this recipe with your Facebook groups, friends, or family!

low sodium appetizer recipe easy low sodium party food ideas for super bowl snacks

Low Sodium 7 Layer Dip

AuthorKelly Jensen
This low sodium 7 layer dip recipe is a fantastic appetizer, with refried beans, sour cream, guacamole, salsa, and lots of veggies! A tasty appetizer or snack, made with low sodium and salt-free ingredients.
5 from 4 votes
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Appetizer, dip, Snack
Cuisine American
Servings 9 1/2-cup servings
Calories 150 kcal

Equipment

  • Pan
  • 8 x 8 baking dish

Ingredients
  

Instructions
 

  • In a pan, add the sliced onions and bell pepper strips with a little olive oil. Sauté for medium heat for 10 minutes, stirring occasionally until vegetables have begun to soften. Set aside and allow to cool.
  • Assemble the dip. In a 8 x 8 baking dish (or other serving dish of your choice) add the refried beans to the bottom. Next, add the sour cream or cream cheese, then the guacamole, then the sauteed peppers and onions, and salsa.
  • If you want a hot dip – bake for 30 minutes in a 350 degree oven. Add the lettuce and tomatoes after the dip has baked.
  • If you want a room temperature dip – then add the lettuce and tomatoes after the salsa layer.
  • Store leftovers in an airtight container and refrigerate for up to 2 days.

Notes

Nutritional Information & Serving Size

The nutritional information above is for 1/9 of this recipe – or for one half-cup serving (this recipe should make about 9 half cup servings total).
Your nutritional information and sodium content will vary based on the ingredients you used. I linked to the recipes and ingredients that I use for my low sodium salsa, guacamole, and refried beans. Ensure that you adjust the sodium content for any ingredients you use.

Nutrition

Calories: 150kcalCarbohydrates: 16gProtein: 5gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 7mgSodium: 42mgPotassium: 451mgFiber: 6gSugar: 6gVitamin A: 2681IUVitamin C: 43mgCalcium: 60mgIron: 1mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

Tried this recipe?Let us know how it was! Please comment and leave a review.

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5 from 4 votes (3 ratings without comment)

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