Keto Seven Layer Dip

Keto Seven Layer Dip

Keto Seven Layer Dip
Delicious Keto Low Carb 7 Layer Dip

This weeks recipe is a Keto 7 Layer Dip, just in time for the BIG GAME (the Super Bowl). Who says that you can’t enjoy special events and still lose weight on Keto.

Seven layer dip is a classic party appetizer that generally has seven layers starting with refried beans, guacamole, sour cream, tomatoes, cheese black olives, and green onions… And while most of these ingredients work well for a low carb diet,  the refried beans stand out as the only issue. So this easy party favorite has been altered to include cauliflower in that role. And let’s face it, most refried beans, especially out of a can, can be pretty bland. With the addition of a few flavor enhancers, A thick cauliflower purée, represents the bean layer exceptionally well, and with a much nicer Latin profile.

Let’s talk about those layers. I’m giving you the traditional seven layer dip recipe today, but one of the things I love most about this is that there’s no wrong way to do it. I made mine with guacamole and fresh tomatoes, but some people make their with shredded lettuce and salsa. You could even land somewhere in between and make a fresh pico de gallo for your tomato later. Even meat could be added.

Anyway you make it it will be delicious, and I promise it will disappear quickly at parties. So don’t hesitate to make this dip your own by adding and changing things based on what you like best.  This version of this recipe is unique because of the cauliflower layer which all credit must go to IBreathImHungry, I’m amazed at how she even came up with that substitute.  We’ve found other Low Carb versions of this recipe that use Taco seasoned ground beef as the first layer or low carb Black Soy Beans, so there are other options.

If you’re looking for a great recipe to make for a party or one to bring to a potluck this is the dip for you. You can make this dip a day ahead of time and cover with plastic wrap, or make it in a Pyrex dish with a lid, and store it in the refrigerator… Whether you serve it cold or room temperature it will be party time when you pull it out.

Make your next fiesta a hit with this seven layer dip. It’s a great option for the upcoming super bowl.

We served ours with pork rinds, but cut veggies would be great as well!

Keto 7 Layer Dip
Delicious Keto 7 Layer Dip


So this recipe makes a lot of dip! Sarah and I gave some to our family and ate off of the remaining dip for a couple of days using pork rinds.  All and all I liked the recipe and the cauliflower base layer remained a nice texture even after a couple of days.  We plan on making a half size batch for Super Bowl Sunday as we watch the game.  It felt like it needed salt and that of course is an individual taste thing.  All and all I’m sure we will keep this recipe and use if from time to time for other occasions.

Don’t forget to subscribe to our blog, if you haven’t already.  We plan on releasing keto recipes that will be exclusive for blog subscribers.  Also feel free to share this recipe with family and friends!

For a detailed cooking demonstration check out the video over on YouTube, and if you like these types of recipes consider subscribing to our YouTube channel.

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Keto Seven Layer Dip
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3 from 5 votes

Keto 7 Layer Dip

Course Appetizer, keto snacks, low carb snacks
Cuisine American
Keyword easy keto recipes, easy low carb recipes, keto appetizer, low carb appetizer
Prep Time 20 minutes
Servings 12 people15
Calories 208kcal


Cauliflower Layer (Faux Bean)

  • 4 cups cauliflower cooked and drained
  • 2 TB mayonnaise
  • 1 tsp cumin
  • 1 tsp creole or taco seasoning or taco seasoning
  • 3 TB heavy whipping cream
  • 3 TB chipotle in adobo sauce
  • 1 TB avocado oil
  • Purée above ingredients together until smooth.

Remaining layers

  • 2 cups mashed avocado seasoned
  • 2 cups sour cream
  • 1 to 2 cups chopped tomato
  • 1 cup cheese of choice
  • 3 chopped green onions
  • 1/4 cup sliced black olives
  • 2 TB chopped cilantro optional


  • Assembly:
  • And an 8 inch clear bowl or casserole dish, spread the cauliflower layer evenly over the bottom.
  • Spread the avocado layer over the cauliflower layer followed by the sour cream
  • Spread the chopped tomatoes over the sour cream layer. Season if desired.
  • Sprinkle the shredded cheese evenly over the tomatoes. Toss the green onions on over the tomato layer.
  • Sprinkle on the olives garnish with cilantro if desired.
  • Serve immediately, or store covered in the refrigerator for up to five days. Do not freeze. Served chilled or at room temperature. Serving size is 1/2 of a cup.


Serving Size = .5 cup
3 Net Carbs
6 Total Carbs
*All nutrition information is approximate. Please read and use your own labels for more precise information.  We provide these recipes to give you options for food choices on a Keto or Low Carb diet, it is YOUR responsibility to manage your individual daily macros.


Serving: 0.5cup | Calories: 208kcal | Carbohydrates: 6g | Protein: 5g | Fat: 19g | Saturated Fat: 8g | Cholesterol: 36mg | Sodium: 190mg | Potassium: 333mg | Fiber: 3g | Sugar: 3g | Vitamin A: 489IU | Vitamin C: 21mg | Calcium: 134mg | Iron: 1mg


In this section we try and highlight other Keto recipes that might interest you.  This week we decided to highlight another very popular and easy to make Keto BIG GAME (Super Bowl) recipes:

Here are some additional Super Bowl Snack recipes:

Keto Low Carb Super Bowl Dips

Super Bowl Snacks: Million Dollar Dip $ | Keto Friendly

Super Bowl Snacks: Buffalo Chicken Drumsticks | Keto Friendly






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3 from 5 votes (5 ratings without comment)

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