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7 Layer Dip in Cups: The Perfect Simple Recipe For Football Season

This is the best appetizer for sharing! I am bringing you an awesome 7 Layer Dip, served in mini cups for a less mess celebration. Best part of this snack is that it is easy to make for individuals, aka for much smaller gatherings. This works for 2 -12 people, depending on how much you want to make.

My 7 layer dip recipe has been created to yield 12 individual servings. To scale this recipe, use approximately two tablespoons each of refried beans, guacamole, and sour cream per 5-oz. appetizer cup. Then top each cup with chopped 3-4 cherry or grape tomatoes, one tablespoon cheese, 3-4 chopped black olives, and a few green onion slices.

I mean honestly, how easy peasy is that? Plus as a bonus, keeping it in mini cups allows for less fuss, less mess and thus less cleanup. Woohoo who doesn’t love that idea??

7 layer dip

Prep time time is minimal and only takes 10 minutes and clean up is a dream. And as a special bonus… cook time is non-existent!

7 Layer Dip Cups

The perfect handheld appetizer
5 from 1 vote
Print Rate
Course: Appetizer
Cuisine: American
Keyword: 7 layer dip, appetizer, game day
Total Time: 20 minutes
Servings: 12 servings
Calories: 248kcal
Cost: 15


  • 1 Medium mixing bowl
  • 1 Medium knife
  • 1 Measuring Spoons


  • 1 bag bag of blue corn tortilla chips
  • 2 avocados (large)
  • 2 cloves fresh minced garlic
  • 2 tbsp. fresh lime juice
  • 12 oz. sour cream
  • 12 oz. refried beans (canned)
  • 1 cup chopped tomatoes
  • 1 cup Mexican cheese blend
  • 1/2 cup chopped black olives (optional)
  • 1/4 cup chopped green onion
  • 2 tsp. chili powder
  • 1 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper


  • Slice the avocados in half lengthwise and remove the pit. Scoop the flesh out with a spoon into a large bowl. Add garlic and lime juice, and season with salt and black pepper, to taste. Mash with a fork until thoroughly blended and smooth. Cover tightly and set aside.
    2 avocados (large), 2 cloves fresh minced garlic, 2 tbsp. fresh lime juice, 1/2 tsp. salt, 1/2 tsp. black pepper
  • Add the sour cream, chili powder, ground cumin, and garlic powder to a bowl. Season with salt and black pepper, to taste, and stir to combine. Set aside.
    12 oz. sour cream, 2 tsp. chili powder, 1 tsp. ground cumin, 2 cloves fresh minced garlic
  • To assemble, add approximately two tablespoons refried beans to the bottom of each cup with a small spoon, followed by a layer of guacamole and the seasoned sour cream (two tablespoons each), in each cup.
  • Finish each cup with a layer of chopped tomatoes, followed by one tablespoon finely shredded Mexican cheese blend, 3-4 chopped black olives, and a few green onion slices.
    1 cup chopped tomatoes, 1 cup Mexican cheese blend, 1/2 cup chopped black olives, 1/4 cup chopped green onion
  • Garnish each cup with a  blue tortilla chips, if desired, and serve immediately with additional  blue tortilla chips on the side. Enjoy!
    1 bag bag of blue corn tortilla chips


Serving: 1dip | Calories: 248kcal | Carbohydrates: 19g | Protein: 8.6g | Fat: 16g | Saturated Fat: 6.4g | Polyunsaturated Fat: 1.3g | Monounsaturated Fat: 6.4g | Trans Fat: 0.2g | Cholesterol: 30mg | Sodium: 1023mg | Potassium: 571.2mg | Fiber: 6g | Sugar: 4g
Tried your hand at this recipe? We’re eager to see!Mention @manopauseman or tag #manopauseman!

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About The Author
Linda Cassidy
Linda Cassidy
Linda Cassidy, Owner and Chief Writer over at A Labour of Life hails from Ottawa, Canada. A Labour of Life is her view of the world from a Boomer’s perspective. Celebrating a time of life where one can celebrate all that life has to offer. Life begins at 50, a time where travel, food, wine and fashion merge together guilt free.
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