The great thing about these individual dips is that you can adjust it to your personal taste and they are portion controlled.   These would be great for watching a football game or for any type of party.  I found the original recipe on “The Girl Who Ate Everything Blog”; did some minor tweaking and renamed it.

Individual Taco Dips

Makes about 8 individual dips @ 150 calories per dip.


1 (16 ounce) can refried beans

1 (1 ounce) package taco seasoning

1 cup guacamole 

1 (8 ounce) container fat-free sour cream

1 cup chunky salsa

1 cup low-fat shredded cheddar or Mexican blend cheese

2 Roma tomatoes, diced

1/2 bunch of green onions, sliced

1 (2.25 ounce) can of sliced olives, drained

8 (9 ounce) plastic cups

tortilla chips


In a small bowl mix taco seasoning with refried beans.

Here’s how the layers are assembled:

Layer 1: beans and taco seasoning; Layer 2: sour cream; Layer 3: guacamole; Layer 4: salsa; Layer 5: cheese; Layer 6: tomatoes; Layer 7: green onions and olives

In each plastic glass, layer about 2 Tablespoons of the beans, followed by 2 Tablespoons of sour cream, 2 Tablespoons of guacamole, 2 Tablespoons of salsa, and 2 Tablespoons of cheese.  Make sure you drain your salsa or pico to get the excess liquid out before you pour it on. Then top with about 1-2 teaspoons of tomatoes, olives, and green onion (If making ahead of time, wait to add these toppings until shortly before serving).

Garnish with one tortilla chip. Store in the refrigerator until serving and serve with chips. Makes around 8 individual dips.

Recipe and photo’s from: