Appetizer | June 16, 2017

Individual Seven Layer Dip Cups

 Have I ever told you that I hate tomatoes and onions?  I’m sure I have.  Because of this aversion I have always steered clear of the classic seven layer dip, but as I’ve gotten older I’ve become a little braver and now eat some dishes with tomato and onion. When I tasted seven layer dip I was floored and I loved it! How could I love tomatoes? I don’t know, but I know that seven layer dip is about as delicious as it comes.
Individual Seven Layer Dip Cups with chips on top, red and yellow bell peppers to the side


This past March, Des and I were able to attend Expo West in Anaheim, CA.  We met up with so many amazing brands and had a fabulous time learning about new products and companies.  While we were there, we sampled the most delicious gluten free crackers. They are called Crunchmaster.  They are full of whole grains and seeds, and are free of GMOs, and gluten.

On Self Care

About 6 months ago my 3 year old son was diagnosed with leukemia.  It’s been the most trying time of my life, and needless to say I have not treated my body with very much love.  I’ve put on a few pounds, I’m sleep deprived, and I’ve struggled with balancing my emotions.  I really want to focus on making some positive changes not only for myself, but so I can really take care of my family.  One of the changes I am trying to make is to reduce gluten in my diet, so Crunchmaster is the perfect fit.

overhead shot of ingredients for Individual Seven Layer Dip Cups ; bag of multi grain crunchmaster brand chips

I knew that Crunchmaster was going to be my bff in this journey. While I was whipping up these seven layer dip cups I decided to use the sea salt crackers instead of the standard tortilla chip and I never missed them.  This party-friendly dip is completely gluten free and vegetarian, making it a friendly option for everyone on your guest lisI recently served these individual cups at a pool party and they were a huge hit!  The guests loved that they each got their own cup of dip that they could carry around, and they loved not sharing!!! Let’s face it, even adults have trouble sharing some times!

Individual Seven Layer Dip Cups on platter, with multigrain chips surrounding

For a few healthy swaps use greek yogurt instead of sour cream, low fat refried beans, and homemade fresh salsa. If you want to go a step further, whip up an easy homemade taco seasoning instead of the packaged kind.

Crunchmaster provided me with product and compensation in exchange for this review. I have written my honest opinion about how much I enjoy the product.

5 from 1 vote
Individual 7-Layer Dip Cups
Prep Time
15 mins
Total Time
15 mins

This seven layer dip is about as delicious as it comes.

Course: Appetizer
Cuisine: Mexican
Keyword: 7 layer dip
Servings: 5 servings
Calories: 541 kcal
Author: Kadee
  • 2 cups plain greek yogurt
  • 1 Tbsp. Chili Powder
  • 1/4 tsp. Garlic Powder
  • 1/4 tsp. Onion Powder
  • 1/4 tsp. Dried Oregano
  • 1/2 tsp. Paprika
  • 1/4 tsp. cumin
  • 1 1/2 tsp. Ground Cumin
  • 1 tsp. Sea Salt
  • 1 15 ounce can low fat refried beans
  • 2 cups salsa your favorite store bought or fresh salsa||
  • 2 avocados diced
  • 2 to matoes diced
  • 2 cups shredded cheddar cheese
  • 1 8 ounce can sliced olives
  • cilantro for garnish
  1. In a medium bowl combine first 9 ingredients and stir until combined.
  2. In a 12 ounce glass layer 1/5 of the refried beans, 1/5 of the greek yogurt mixture, 1/5 of the salsa, 1/5 of the cheese, 1/5 of the avocado, 1/5 of the tomatoes, 1/5 of the olives, and garnish with cilantro.
  3. Repeat for remaining 4 cups.
Nutrition Facts
Individual 7-Layer Dip Cups
Amount Per Serving (0.5 c)
Calories 541 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 12g75%
Cholesterol 51mg17%
Sodium 2798mg122%
Potassium 960mg27%
Carbohydrates 32g11%
Fiber 14g58%
Sugar 10g11%
Protein 27g54%
Vitamin A 2485IU50%
Vitamin C 10mg12%
Calcium 541mg54%
Iron 4.1mg23%
* Percent Daily Values are based on a 2000 calorie diet.

Individual Seven Layer Dip Cups pinterest image

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