Snack · 15 min · mexican

Seven-Layer Dip Cups

This is the kind of Mexican snack you’ll make on repeat — refried beans and guacamole, 15 minutes, big payoff. At 538 calories and 19g protein per serving, it fits easily into a high-protein day. No specialty equipment and nothing hard to find at a regular grocery store.

✓ USDA-verified nutrition data

Ingredients

• 1 cup Refried beans
• 1 cup Guacamole
• 1/2 cup Sour cream
• 1/2 cup Salsa
• 1/2 cup Cheddar
• 1/4 cup Olives
• 2 Scallions

Steps

1. Warm the refried beans in a small saucepan over medium heat, stirring, until easily spreadable. Cold beans tear the layers above them.
2. Season the warm beans with a pinch of cumin and salt, then taste. They should be savory on their own.
3. Spoon about 2 tablespoons of beans into the bottom of each of 4 clear cups or small jars and smooth flat with the back of the spoon.
4. Layer in order: guacamole, then sour cream, then salsa, about 2 tablespoons each. Smooth gently so the layers stay distinct instead of swirling together.
5. Sprinkle with the shredded cheddar, then the sliced olives.
6. Finish with the sliced scallions scattered over the top.
7. Beginner tip: clear cups aren’t just pretty, guests can see the layers and dig strategically. Chill 15 minutes to set the layers, then tuck a spoon into each cup and serve.

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