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hand holding chip digging into 7 layer dip in glass bowl

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!

Course: Appetizer
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 24 depending
Calories: 66 kcal
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 3/4 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.
Nutrition Facts
7-Layer Dip
Amount Per Serving
Calories 66 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Cholesterol 4mg1%
Sodium 148mg6%
Potassium 51mg1%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Vitamin A 50IU1%
Vitamin C 1mg1%
Calcium 27mg3%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.