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7 layer dip has been a staple at parties in my family for as long as I can remember. It is incredibly easy to make and a winner in every crowd. I love that it is full of fresh ingredients like guacamole, tomatoes, and green onions, paired with a taco seasoned sour cream (or greek yogurt or plain sheep milk), fresh shredded cheese, olives, and refried beans to make for a nutrient dense dip for not so healthy potato or tortilla chips 😉

I recommend using a 9×11 dish but an 8×8 would work well also. It’s just likely to go faster since each person will get much more dip per chip. The first layer of your 7 layer dip is one can of refried beans. Make sure you read the label to make sure there isn’t something gluten-y hidden in there. I use a rubber spatula to spread it around evenly. Then I take 1 6 ounce cup of plain greek yogurt and mix in 1 tablespoon of my homemade taco seasoning (recipe here). Take the mixture and spread evenly on top of the refried beans. The third layer is a guacamole I bought from Costco. Feel free to make your own or use your favorite premade guac. Spread it on top of the taco seasoning mixture evenly.

From here you layer fresh shredded cheese. I recommend fresh shredded because pre shredded cheeses you buy from the store can be coated with a wheat based ingredient to keep them from sticking. I always recommend shredding your own. Up next is chopped grape tomatoes, olives, then green onions. That is it! Perfect for Superbowl parties, barbecues, and game nights! Pair with your favorite gluten free chip and no one will even know. They’ll be too busy eating all your dip.

Tip: If you can’t have cow’s milk, I recommend using plain sheep milk or even a vegan sour cream (just make sure it is gluten free), and skip the shredded cheese. It’ll technically be a 6 layer dip but still just as tasty in my opinion. 

7 layer dip with chip

gluten free 7 layer dip

7 Layer Dip

Prep Time 10 minutes
Total Time 10 minutes


  • 14 oz can refried beans
  • 6 oz sour cream greek yogurt or plain sheep milk
  • 1 tbsp taco seasoning
  • 8 oz guacamole
  • 1/2 cup shredded cheese
  • 1/2 cup fresh chopped tomatoes
  • 1/3 cup chopped olives
  • 1 green onion sliced


  • In your serving dish layer first the refried beans.
  • Mix taco seasoning into sour cream and mix well. Spread evenly on top of beans.
  • Spread guacamole on top of sour cream mixture.
  • Evenly sprinkle with cheese, then tomatoes, then olives, then green onions.
  • Enjoy!



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About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

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