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Plastic cups filled with gluten-free 7 layer dip recipes for a party or get together.
5 from 1 vote

Individual Healthy 7-Layer Dips

Super cute and personal, these individual healthy 7-layer dips are my guests' favorite snack at parties!  This dip recipe is perfect for Christmas, New Year's Eve, or even Game Day parties.

Course Appetizer, Snack
Cuisine Mexican
Prep Time 30 minutes
Total Time 30 minutes
Servings 12 cups
Calories 151 kcal
London Brazil


  • 2 large avocados peeled, pit removed
  • ½ lime juice
  • ¾ tsp. salt divided
  • 3/8 tsp. pepper divided
  • 1 ½ cups Greek yogurt plain*
  • ½ tsp. cumin
  • ¼ tsp. paprika
  • 1-16 oz. container Fresh Cravings salsa restaurant style
  • 1-15 oz. can black beans rinsed and drained
  • 1-15 oz. can whole kernel corn drained
  • 3 roma tomatoes finely diced
  • ¼ cup green onions finely chopped
  • Queso fresco optional


  1. To make the guacamole layer, combine avocados, lime juice, ¼ teaspoon salt and 1/8 tsp pepper in a large bowl.
  2. Mash ingredients with the back of a fork or with a potato masher until your desired consistency is reached.
  3. In a separate large bowl combine yogurt, cumin, paprika, ½ tsp. salt, and ¼ teaspoon pepper. Mix until well combined.
  4. Fill a 5-oz. plastic cup with 2 tablespoons guacamole, 2 tablespoons yogurt mixture, 2 tablespoons salsa, 2 tablespoons black beans, 2 tablespoons corn, 1 tablespoon chopped tomatoes, 1 teaspoon green onions, and queso fresco.
  5. Repeat the above step with the remaining ingredients.
  6. Serve the individual 7-layer dip cups immediately with tortilla chips or cover and store in the refrigerator for up to 3 days.

Recipe Video

Recipe Notes

*The longer the cups sit in the refrigerator, the more liquid that accumulates at the top.  Simply tip the cups to the side and drain any excess liquid onto a paper towel, as needed.

Nutrition Facts
Individual Healthy 7-Layer Dips
Amount Per Serving
Calories 151 Calories from Fat 54
% Daily Value*
Fat 6g9%
Cholesterol 1mg0%
Sodium 601mg26%
Potassium 529mg15%
Carbohydrates 20g7%
Fiber 6g25%
Sugar 4g4%
Protein 7g14%
Vitamin A 455IU9%
Vitamin C 9.3mg11%
Calcium 63mg6%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.