Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian

OSF Saint Francis Medical Center

Central Illinois Academy of Nutrition and Dietetics Media Spokesperson

Mexican Layered Dip

There’s a new flavor in every layer, which will keep you scooping! 


16 ounces light sour cream

1 Tablespoon chili powder

½ Tablespoon ground cumin

½ Tablespoon garlic powder

2 ½ cups fat-free refried beans

2 cups guacamole

10 ounces (2 cups) shredded chicken breast

1 ½ cups light shredded Mexican cheese

¾ cup chopped green onion


  1. In a small bowl, mix sour cream with chili powder, cumin and garlic powder.  Set aside.
  2. Spread refried beans on the bottom of a 9 x 13” baking dish. 
  3. Continue the layers by spreading guacamole, then shredded chicken, the sour cream mixture, shredded cheese and top with green onion.
  4. Serve with tortilla chips.

Serves 24

Nutrition Information

Per serving

Calories:  117

Total Fat:  6 g

    Saturated Fat: 3 g

Sodium:  344 mg

Total Carbohydrate:  8 g

    Dietary Fiber:  3 g

    Sugars:  2 g

Protein:  7 g