This Keto 7 Layer Dip is the perfect low carb appetizer for all of your party needs – or if you just have an insane craving for 7 layer dip but don’t want to blow your carb budget on beans. True story.
7 layer dip is a classic party appetizer that usually consists of layered refried beans, guacamole, sour cream, tomatoes, cheese, black olives, and scallions. Most of the ingredients fit perfectly into the keto diet – it’s only the starchy refried beans that are the problem. When I set out to create a Keto 7 Layer Dip, I mulled over my options and they were, frankly, limited.
How would I get both the texture and the earthy flavor of beans replicated in a satisfying way? Finally I settled on using a thick cauliflower puree, flavored with cumin and chipotle (among other things) to anchor the dip.
The idea was plausible – after all I’d made cauliflower hummus that was super tasty. But could it really work and keep the overall integrity and crave-worthiness of the classic 7 layer dip???
To test it out, I made the dip while we were shooting recipes on location at one of my favorite places on Roatan – Fuego Del Mar. As a side point, I’ve linked to their website so you can check it out for future vacation rental options – it’s incredible and I highly recommend it! Just so you know, they aren’t paying me to say this and I pay to rent it out same as you would – I just really, really love it there and would live there full time if I could!
Anyway, we had some friends over to hang out at the pool one day after the recipe shooting was done, and I set this keto 7 layer dip out without telling anybody it wasn’t the classic version. I provided tortilla chips because none of them are on keto, and let them have at it. And I was on the edge of my seat wondering how it would go over.
Let me be clear that there were some SERIOUS picky eaters in this crowd. One of them was Mr. Hungry – a sworn hater of all things cauliflower, and another is a guy who pretty much hates everything that can’t be found sandwiched between the buns of a Big Mac.
First there were lots of yummy noises and exclamations about it being delicious. Then after about 1/3 of the dip was gone, I got the question I’d been waiting for… “what’s in that bottom layer – that’s not refried beans is it?”
Expecting cries of “Ew gross!” and “I’m not eating that!!” I told them it was cauliflower puree. Imagine my shock when I got comments like “Really? It tastes great!” and “I never would have guessed!”
More importantly, they all kept digging in until the entire batch was almost gone – and later I got the incredulous “I can’t believe you got me to eat cauliflower!” comment at least three different times. It was a banner day for cauliflower my friends – I wish you could have been there. ?
The good news is – you can recreate this scenario on your own now that I’m unveiling the keto 7 layer dip recipe here on the blog! And if you too can get cauli-phobes to chow on this low carb 7 layer dip unaware, or as willing participants who think it tastes amazing, please be sure to let us know in the comments!!!
Now let’s address the elephant in the room. Tortilla chips aren’t keto so what can you use as a satisfying vehicle to get this keto 7 layer dip into your face? Of course there are veggies that can be used as shown in the photos. I’m partial to celery and radish chips in that case.
There are also plenty of other keto friendly dippers you can use and I’ll list some options as follows:
Keto 7 Layer Dip (or any dip) dipper options
- Pork rinds (chicharones)
- Celery sticks
- Bell pepper strips
- Radish Chips
- Cheese Chips (Diet Doctor)
- Keto Tortilla Chips (by Simply So Healthy)
- Flaxseed Tortilla Chips (by Ruled Me)
- Low Carb Tortilla Chips (Wholesome Yum)
- Whisps Asiago & Pepperjack Cheese Crisps
Any and all of the options listed about will make the perfect scooper for this keto 7 layer dip recipe, and you can always provide regular tortilla chips for your non keto guests like I did as well!
KETO 7 LAYER DIP RECIPE VIDEO ??
I’m always thrilled to get your feedback on my recipes, but this is one I’m really excited about! I can’t wait to hear what you thought of it – did the cauliflower puree work for you? How did this keto 7 layer dip stack up against the real thing with your family and friends?!?! Did it pass the cauliflower haters test?!?!?
Don’t keep us in suspense I beg you! Make it and report back ASAP! ?
Keto 7 Layer Dip – Low Carb
- Total Time: 15 minutes
- Yield: 16 servings 1x
This Keto 7 Layer Dip is the perfect low carb appetizer for all of your Mexican-themed party needs – or if you just have an insane craving for 7 layer dip but don’t want to blow your carb budget on beans.
For the cauliflower layer:
- 4 cups cooked cauliflower florets, well drained
- 2 tablespoons sugar free mayonnaise
- 1 teaspoon Creole seasoning (you can get this in the spice aisle or on Amazon)
- 3 tablespoons heavy whipping cream
- 1/2 teaspoon ground cumin
- 3 tablespoons canned chipotle in adobo sauce
- 1 tablespoon avocado oil (or other light tasting oil)
For the avocado layer:
- 2 cups mashed avocado
- 2 teaspoons lime juice
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
To assemble the dip:
- 2 cups full fat sour cream
- 1 teaspoon Creole seasoning
- 1 cup chopped tomatoes
- 1 cup finely shredded cheddar cheese
- 1/2 cup chopped scallions
- 1/4 cup sliced black olives
- 2 tablespoons chopped cilantro (optional)
For the Cauliflower layer:
- Combine the cooked cauliflower, mayonnaise, Creole seasoning, heavy whipping cream, cumin, chipotle, and avocado oil in a blender or food processor.
- Blend until mostly smooth and thick.
For the Avocado Layer:
- Mash the avocados with a fork until a slightly chunky consistency is reached.
- Stir in the lime juice, salt and pepper.
- In an 8 inch trifle bowl or casserole dish, spread the cauliflower layer evenly over the bottom.
- Spread the sour cream layer over the cauliflower layer.
- Drop the avocado mixture by spoonfuls over the sour cream layer and carefully spread out until fully covered.
- Sprinkle the Creole seasoning over the avocado layer.
- Spread the chopped tomatoes over the avocado layer.
- Sprinkle the shredded cheese evenly over the tomatoes.
- Toss the scallions on over the tomato layer.
- Dot the olive slices evenly over the top of the scallions.
- Garnish with chopped cilantro if using.
- Serve immediately, or store covered in the refrigerator for up to 5 days. Do not freeze.
Total Net Carbs per serving = 3g
- Prep Time: 15 minutes
- Category: Keto appetizers
- Serving Size: 1/2 cup
- Calories: 190
- Fat: 15g
- Carbohydrates: 6g
- Fiber: 3g
- Protein: 4g
This sounds like a great recipe. I can’t wait to try it but I’m not familiar with all the ingredients. Are there brands of canned chipolte in adobo sauce that are better for keto than others? Thank you!
Geraldine Yliniemi says
Your 7-layer is a masterpiece! Beautiful presentation on that lovely table. When I go off your fabulous soup diet, I am going to try this. I actually love cauliflower; and will make the flax crackers.. Thank you for sending your great recipes to my e-mail. Otherwise, I never would have thought of using cauliflower puree for the bottom layer.
Germaine M Schweibinz says
I absolutely loved this. I was so craving a 7-layer dip and you hit a home run! Thanks you so much!
Mellissa Sevigny says
Sorry it wasn’t a hit with your family, thanks for the feedback.
Decided in october already to make this for christmas.
Had everything prepared & improvised the evening before. Woke up in the middle of the night suddenly realising I’d used up my cauliflower rice (I make a batch from a head with the slow juicer ;)) !!!
Substituted the culiflower with celleric & it was awesome!!
As I couldn’t find the right see through bowl & remembered last minute that one of the guests ca’t have avocado, I ‘layered’ the various layers as a christmas tree :)
It was attacked & eaten before I could take a picture ;)
Doni Zahn-Heule says
I’m rating this a 5 even though I haven’t tried it yet, because it sounds so perfect. Can anyone tell me how they measured the chipotles and sauce? The canned chipotles are good sized and not really measurable like diced would be. I like spicy but want to be able to enjoy it, too. Thanks in advance.
Made this tonight. AMAZING (I dislike cauliflower). The sour cream just blended in to the cauliflower, though. Should have warmed it a tad bit first (or let the cauliflower cool…lol).
Has anyone plugged this into carb manager yet?
What makes the 1/2 cup serving have 6 grams of carbs? That just seems like a lot. Is it?
Mellissa Sevigny says
It’s a lot of vegetables, the carbs add up.
Made this for a teacher luncheon, and it was devoured in minutes. Yummy!
Karyn Good says
I made this for company last night and it was a big hit. I was really worried the califlower would be overpowering, but honestly, you couldn’t tell it was califlower. My company thought it was some kind of hummus. So much better than refried beans, gross! Thanks for the great recipe.
Can’t wait to try this!
Karen Jaras says
I so love Mexican dip and was sad to give it up for Keto. Now I am happy again and cannot wait to try this for my next party.
this dip is amazing! I made it for thanksgiving and am now making it again for a christmas party! Thank you for turning one of my favorite appetizers into a keto-friendly dish :)
Amazing. Used a larger 9/11 pan so you could get all the layers in one scoop easier the second time I made this. Was much better that way. The dish was gone in under an hour this thanksgiving.
Have you ever considered substituting black soybeans for traditional black beans? They are lower in carbs than black beans. A portion of 1/2 cup contains 8g of carbs and 7g of fibre. Mixed in with dip, that wouldn’t even make a dent in the carb count.
I can’t wait to make this to bring to a July 4th party. Question- do you think could blend the “bean” layer with an immersion blender? My food processor is a mini one, and I feel like this recipe might be hard to do in small batches. Thanks!!
C. MCDONELL says
where did you get the wide pedestal clear glass bowl? I love it. Plan to serve this for a small party we are planning. Both my husband and I have been on Keto for 3 weeks. We have already noticed a change in weight and energy level.
Heather Hamilton says
I can’t wait to make this homemade. I buy a store version but I know this is going to be way better for me!
Great idea –
This dip was a huge hit at our party and no one knew the beans were really cauliflower.
So excited to have this on our summer menu!
MOONYEAN C LEFEVRE says
This will be on our menu for next weeks dinner….look delish!!!
Kelly DeVol says
Hello Melissa! I received your new cookbook last week – soooo excited! My husband and I have committed to the Keto way of life since January – both feeling so much better and have both lost weight (me 43, him 84-woo-hoo!!). We’ve been eating very basic and are now looking forward to adapting to new recipes. Your Keto for Like is the perfect start for our new way of cooking. The first cookbook that we have purchased for Keto! This dip looks amazing, the perfect dish for me to take to my work functions! Another area where I can be successful, enjoy and stay on program! Thank you so very much!
Made this for potluck at work and every one loved it! Will be making this again. It came together easily.
Let me just say I tried it I LOVED IT!,,,Plan on eating it again
I can’t wait to try this!!!!!!!!! It looks absolutely delicious!
Jessica Williams says
Card-carrying member of the ” Cauliflower Haters Club:. I can’t stand it! (Trying to explain that it tastes the way hot garbage smells.) However, I have stumbled across a few recipes this past weekend that I am willing to give a whirl. This, being one of them. At 3 carbs per 1/2 CUP serving ( not tablespoon, not teaspoon,not using a Lilliputian measuring set, but a CUP!), I feel I need to try it.
Carrie Goebel says
make the loaded baked “potato” cauliflower mash, then see if you still hate it… so yummy. This sounds awesome, too
I would eat this with a spoon and call it salad ?
I seldom eat beans, even though I like them. Once in awhile I use black soybeans for a bean fix. One carb per half cup. I know many people do not eat them, especially for paleo, but I can occasionally. This sounds yummy. I recently started buying packs of frozen caul-rice from trader Jo…it is so handy and tasty. I will eat more if not having to cut and rice! thanks
Yum! I love cauliflower everything.. will definitely try! Another idea.. I made refried “beans” the other night from a popular Keto Restaurant Favorites cookbook ;) that was basically sauteed then pureed eggplant & bacon.. My family could not figure out what it was!- said it tasted just like real refried pinto beans!
Can’t wait to try this…my go-to dipper is jicama cut on #2 setting with my mandolin.
Mellissa Sevigny says
I love jicama – can’t believe I forgot to add it to the list!
This looks delicious! However, I was a bit put-off by your statement about “Mexican-themed” parties. Other people’s cultures should not be themes for parties of costumes, as it is minimizing and ignores significant history. Maybe you meant “Mexican cuisine” party?
I really enjoy your blog and recipes, so I wanted to let you know that this phrasing could be off-putting. Thank you very much for reading.
Mellissa Sevigny says
Thanks for that insight Laura, hadn’t thought of it that way! Will make the change!
Really? Just stop. People need to quit looking for something to be offended by. There is really nothing wrong with a Mexican themed party. It is just descriptive. Try to look at the intent instead of spending your time complaining. Geez.
I agree with you Jillian. That wasn’t meant as a slight at all. In fact she could’ve taken that as a complement they were celebrating with Mexican food.
Please get a life lady. Nutrition and cooking blogs are some of the last safe islands of the internet still unspoiled by toxicity and pointless argument found everywhere else. Let’s keep it that way! Back to tumblr and facebook with you if you’re going to be this way!
@Laura, I was married to a Mexican man, his family would call and ask what we were having for dinner at our party that weekend and we would say Mexican, how else would everyone know what we were having and guess what? My Mexican family wasn’t insulted. Maybe look inward and see why it’s offensive to you.
@Mellissa, what about mixing hummus and the beans together? Hummus has lots of fiber so cancels out some of the carbs… This is just what I was looking for, for my Mexican Girlfriends Mexican themed party this weekend. :) Can’t wait to try it myself. Always love your recipes. Your Blueberry Muffins are still my fav though. Keep ’em coming!
Laura M says
Seriously? 🤦🏻♀️ As a Hispanic, I’m offended by this comment that assumes everyone is offended by anything. And btw, I love Mexican-, Indian-, Italian-, Vietnamese-, Cuban-, Thai-, and even American-themed meals. I’m sure I forgot some. Hope that doesn’t offend anyone 😂
Okay Melissa….I should hate you for posting this on a fasting day, but I forgive you because I will RACE to the store to buy these ingredients in a mad rush to sit and eat this entire thing by myself when the fast is over. Also…your food in these pictures are always ABSOLUTE PERFECTION…stop it!
Mellissa Sevigny says
Thanks so much Jennifer! Sorry about the fasting ha ha but at least you don’t have to feel guilty when you eat it all afterwards! ?
Quick question…do you ever have any issue with, or fix for, too much liquid in steamed cauliflower?
If you steam the cauliflower and then let it cool in a bowl in the fridge (I put mine in a colander and then a bowl to cool) most of the liquid will just drip off and then its not a thing…
This is wonderful! Thanks for the recipe. :) It was a hit.
Mellissa Sevigny says
Yay! Thanks for letting me know!
MaryAnne TALAB says
I am going to certainly try this!!! I love 7 layer dip. I leave off one of the layers because I don’t eat olives…but I am going to make it like I make my 7 layer dip but use the cauliflower “beans”
I make seasoned taco meat for the 7th layer. I put it on the avocado but before the cheese tomatoes and green onions!. It is a meal!
Thank you so much for sharing the dippers! I am always looking for something other than pork rinds:-)
Have a great day! MaryAnne
MaryAnne I love the idea of adding meat to this….thanks for the suggestion!
Thank you thank you!! I have been wanting to make a 7 layer dip but knew beans were a no go. I can’t wait to try this for Cinco de Mayo!!
I will certainly try this, but wonder why you didn’t try Black Soy Beans for the bottom layer?
And thanks for the links for chips. I’m always looking for cracker substitutes.
Mellissa Sevigny says
I’ve never tried them and I’m not sure I can get them here in Honduras to experiment with – but you can certainly sub those if you prefer!
Black soybeans are high in protein and carbs(the carbs are largely fiber though) and the protein always puts me over on the macros…remember excess protein is really carbs.
Even if I don’t make all of the layers I am making the “bean” layer. I miss refried beans soooo much. I have tried another recipe for them but this sounds a lot easier. AND if non keto people liked it I have to see for myself.