Lightened Up 7 Layer Dip

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This Lightened Up 7 Layer Dip is the perfect party food. By replacing sour cream with hummus and using reduced fat cheese, you save on calories without sacrificing flavor! 

This Lightened Up 7 Layer Dip is the perfect party food. By replacing sour cream with hummus and using reduced fat cheese, you save on calories without sacrificing flavor!

I can’t believe it is almost the 4th of July. Where did time go? Before you know it, Christmas will be here and I will be just as stunned. I am convinced that time goes by faster when you are older. Does anyone else feel that way?

This Lightened Up 7 Layer Dip is the perfect party food. By replacing sour cream with hummus and using reduced fat cheese, you save on calories without sacrificing flavor!

When I was younger the years seemed to drag on and I just couldn’t wait to be a big kid. I was gonna forego naps, eat ice cream for dinner and have princess movie marathons every evening. I was gonna be in charge.

Too bad that being a grown up means trading in homework for real work and the pressure of meeting your 11pm curfew turns into awaking at 6am…without the pancake breakfast waiting downstairs from your mom.

This Lightened Up 7 Layer Dip is the perfect party food. By replacing sour cream with hummus and using reduced fat cheese, you save on calories without sacrificing flavor!

Sometimes I just think ” Why’d you have to go and grow up so fast Mariah, if you only knew then what you know now.” I think we all wish that in some small way. Now I lay with Stella at night, stroking her pretty, soft hair, praying that she won’t grow up too fast…that just maybe she could stay my little baby forever. But then I see her little hands are growing and watch her as she gets stronger each day, pulling herself up and I just know those little feet are going to walk away with my heart someday. Someone once told me that having a child means you must be inherently brave because eventually you have to let go and that is the hardest part. I can see now that it is true.

This Lightened Up 7 Layer Dip is the perfect party food. By replacing sour cream with hummus and using reduced fat cheese, you save on calories without sacrificing flavor!

Sorry for the sappiness. Let me leave you with this little piece of unsolicited advice: slow down. Life goes by in an instant and today in our social media crazed, life in the fast lane, throw everything in the microwave lifestyles, everything goes by far too quickly. Emails can wait, bosses will still be there tomorrow, your Instagram feed won’t end…but precious moments with the ones you love most are something you just can’t get back.

This Lightened Up 7 Layer Dip is the perfect party food. By replacing sour cream with hummus and using reduced fat cheese, you save on calories without sacrificing flavor!

I guess you can’t just lead into Lightened Up 7-Layer Dip after that…So lets just start with the most important part, its addicting! I am not a big sour cream fan and since it happens to be laden with calories, it happens to be in my favor. I always volunteer to make this dip every year because A.) I know I’ll eat half of it, and B.) It is sour cream free!!

My little secret is using hummus in place of the sour cream. I switch off between the Roasted Red Pepper variety and the Jalapeno variety but plain hummus would work just as well. I just stir half a packet of low sodium taco seasoning into the hummus.

This year I dressed up this fun dip with a festive flag design. It is super easy and its perfect for 4th of July parties…but honestly this dip is perfect anytime of year. 😉


5.0 from 2 reviews
Lightened Up 7-Layer Dip
 
Prep time
Total time
 
This lightened up 7-layer dip is the perfect party food. By replacing sour cream with hummus and using reduced fat cheese, you save on calories without sacrificing flavor!
Author:
Ingredients
  • 1 Can (14 oz.) Non Fat Refried Beans
  • 1 Cup Hummus (I used Roasted Red Pepper)
  • ½ Packet (1.25 oz) Taco Seasoning (I used low sodium)
  • 1 Jar (16 oz.) Chunky Red Salsa
  • 1½ Cups Pico De Gallo
  • 1½ Cups Guacamole
  • 1 Cup Reduced Fat Monterey Jack Cheese, shredded
  • Optional Flag Topping:
  • Black Beans, drained and rinsed
  • Cherry Tomatoes, cut in half
Instructions
  1. In an 8 x 8 pan, spread the refried beans in an even layer. In a bowl, combine the hummus and half the package of taco seasoning. Mix well. Spread the hummus evenly on top of the beans. Top evenly with remaining layers starting with the chunky salsa and ending with the guacamole. Top with cheese and refrigerate for 2 hours before serving. Serve with your favorite chips!
  2. Optional Flag Topping: Place a handful of black beans in the corner of the dip on top of the guacamole. Shape them into a square. Place the cherry tomato halves in a few straight lines alternating with lines of cheese in between.

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Comments

  1. says

    I am all about slowing down. Especially the weekends. I savor our days off and time spent together. I can’t imagine how much more I’ll savor it when we have a little one. This 7 layer dip is decorated so dang cute Mariah! Perfect for the 4th : )

    • Mariah Mercurio says

      I am so glad that you do Natalie!
      Sometimes the weeks just fly by and I have to ask myself what really matters because it so easy to get distracted by all the things that don’t matter in the long run!

  2. says

    I love this idea! I am not a sour cream fan either and I adore all types of hummus! I just may be making this for my family this year now! Too festive to pass up!

    And man I hear ya…life is flying by and I am always thinking of 20 steps ahead rather than being in the moment. Daily reminders are essential 😉

    • Mariah Mercurio says

      Just wait till Baby Aiden comes along..time really starts to fly! Even with all the sleepless nights somehow you look back at those first days and will miss those tiny hands and all the snuggles!

  3. says

    Mariah – I’m 24 and life started speeding up as soon as I went to college. Now, I’m a teacher and the months fly by. I just watched the class that I student taught with (when they were sophomores) graduate high school. It’s crazy how grown up they looked. Although I do enjoy my phone for staying connected, I make a conscious effort to put my phone done or away when I’m spending time with loved ones. I’ve made it a goal this year to really focus on living in the moment. 🙂

    • Mariah Mercurio says

      I can totally see how the years would fly by as a teacher!! Good for you for putting your phone away (sometimes that is so hard for me with blogging). But it is well worth the effort to spend time with the ones you love most 😉

  4. says

    That dip looks great, I love the addition of hummus! And you are not the only one that finds time is going way too quickly – I can’t even believe that my kids are getting so big, every time I look at them I wonder where the time is going! 🙂

  5. says

    My boys have grown up too fast, Mariah. Enjoy your time with Stella — I miss those days so much even though they were a lot of work! And I love how you decorated this dip and lightened it up — this would be a party favorite!

  6. says

    I really wish I could slow life down, too! I’m working on living in the moment, easier said than done! This dip looks amazing, Mariah! Love the festive twist to it. And this lightened up version sounds just perfect. Pinned!

  7. says

    Love this!! I make “flag dip” every year for the 4th and it’s always a huge hit– such an easy way to make it festive!! Yours is SO much prettier than mine ever is, though! 😉 And I love the lightened-up version!

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