Recipes | Dressings, Dips & Spreads

Low FODMAP 7-Layer Dip


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Our 7-Layer Dip is Low FODMAP!

We have lots of potluck style parties where we live and a 7-Layer Dip will make an appearance at almost every single one.

Some are homemade, others are purchased but the combination of guacamole, refried beans, sour cream, salsa, shredded cheese, tomatoes and olives offers a lot to love.

But for FODMAPers the beans and classic sour cream are a big no-no.

7-layer dip in glass bowl with corn chips in foreground
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Presenting Our 7-Layer Dip – TA DA!

Our version of 7-Layer Dip leaves the beans out, uses lactose-free sour cream and we think we have hit it out of the park. Look at the images, bottom to top, the way it is assembled:

Layer #1: Guacamole

Layer #2: Lactose-free sour cream

Layer #3: Low FODMAP salsa

Layer #4: Shredded hard cheeses

Layer #5: Shredded lettuce

Layer #6: Chopped tomatoes

Layer #7: Black olives

7-layer dip in glass bowl being held by a woman's hand

YES! The hardest part of this super easy recipe is using willpower.

We serve this with corn chips and suggest that you try two chips, dug into the dip, with a scoop of dip on each chip. That’s it. Start there. You get to eat along with everyone else, even though yours is a small serving.

If you have passed a Polyol sorbitol challenge, you can have more and you should use your own best judgment as to what your body can tolerate.

Obviously there are 7 layers here, which represent a lot of different FODMAPs, but we have taken FODMAP Stacking into consideration and think 2 chip’s worth might leave you happy.

hand holding chip digging into 7 layer dip in glass bowl

If you are an avocado fan, and we assume you are, check out our article Is Avocado Low FODMAP?

Also, for guacamole on its own, check out our Low FODMAP Guacamole, which you need for the first layer, anyway.

It’s Fiesta Time!

overhead shot of 7 layer dip surrounded by corn chips

Let’s Make Low FODMAP 7-Layer Dip!

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hand holding chip digging into 7 layer dip in glass bowl
4.25 from 4 votes

7-Layer Dip

We have FODMAPed 7-Layer Dip! We axed the beans but kept all the flavor with lactose-free sour cream, low FODMAP salsa, shredded cheese, olives and more! Serve with corn chips.

Low FODMAP Serving Size Info: Makes LOTS of servings; serving size is approximately 2 tablespoons worth. Just take 2 chips, dig in and enjoy!

Makes: 24 depending
Prep Time: 10 minutes
Total Time: 10 minutes
Author: Dédé Wilson


  • 1, 16 ounce (453 g) jar low FODMAP salsa, such as FODY
  • 1 cup (240 ml) guacamole
  • 1 1/2 cups (360 g) lactose-free sour cream
  • 3 ounces (85 g) shredded cheddar (we used a blend of white and orange)
  • 1 cup (about 1 ¾ ounce/50 g) shredded iceberg lettuce
  • 1 (4 ounce/115 g) plum tomato, cored and diced
  • 1/4 cup (1 ounce/30 g) sliced black olives


  1. Set a wire-mesh strainer over a bowl and pour the salsa into the strainer to drain for about 5 minutes. You just want the most liquidy part to drain away.
  2. Take a 3 to 4-cup (720 ml to 960 ml) clear glass bowl and spread guacamole in the bottom in an even layer (I use a small silicone spatula). Top with sour cream, spreading evenly. Top that with drained salsa. Sprinkle cheese on top, covering the salsa edge to edge. Arrange shredded lettuce in center of lettuce, then top with diced tomatoes and crown with olives. Best if served immediately. It can be refrigerated for up to 4 hours before serving, but it might become a bit watery. Grab a couple of chips, dig in and enjoy!

Dédé's Quick Recipe Tips Video



  • This 7-Layer Dip is easy to make. There are really only two points to pay attention to:
  1. Make it close to serving size as the lettuce and tomato can get watery.
  2. Use your willpower! Stick with the serving sizes to start and assess your tolerance.
Course: Appetizer
Cuisine: American


Calories: 66kcal | Carbohydrates: 2g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 148mg | Potassium: 51mg | Fiber: 1g | Sugar: 1g | Vitamin A: 50IU | Vitamin C: 1mg | Calcium: 27mg | Iron: 0.1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.