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
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Yield: 16 servings 1x
- Category: Keto appetizers
Description
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.
Ingredients
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)
Instructions
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.
To Assemble:
- 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.
Notes
Total Net Carbs per serving = 3g
Nutrition
- Serving Size: 1/2 cup
- Calories: 190
- Fat: 15g
- Carbohydrates: 6g
- Fiber: 3g
- Protein: 4g
Marie says
The spice level is so gross. Inedible.
★
Kris says
I miss 7 layer dip! I wanted desperately to like this. I did not. My family all gave it a resounding NO. Thanks for trying.
★
Mellissa Sevigny says
Sorry it wasn’t a hit with your family, thanks for the feedback.
Astrid says
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.
★★★★★
Karen says
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?
★★★★★
Jax says
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.
Rachel says
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.
Erin says
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.
★★★★★
SARAH says
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 :)
James says
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.
★★★★★
Martine says
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.
Alison says
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!