Everyone who likes Seven Layer Dip is going to love these Seven Layer Dip Tostadas for an easy lunch idea! I use low-carb tortillas, and you can make this even lower in carbs by skipping the refried beans if you prefer!

PIN the Seven Layer Dip Tostadas to try later!

I’m on a bit of a Mexican food kick this week, although truthfully the Seven Layer Dip Tostadas that I’m updating today with new photos are far from authentically Mexican! But this recipe absolutely does have Mexican flavors going on, with a crisped Low-Carb Tortillas topped with my family’s version of what makes up the seven layers in seven layer dip.

Did you look at the photo and count to see if there really were seven layers? And as you can tell, in my family we like a lot of olives on the Seven Layer Dip that always makes an appearance at every Denny family party.

And when I had the idea of crisping up the same Low-Carb Tortillas I use for so many tasty recipes and using them as the base for a tostada with all the ingredients normally used in Seven Layer Dip, the only question in my mind was why I’d never thought doing this sooner! Hope you enjoy for a lunch or light dinner, or cut them in quarters and serve as an appetizer!

What ingredients do you need for this recipe?

• can of refried pinto beans (we used “restaurant style” beans which were great for this)
• guacamole, homemade or purchased
• sour cream
• Kalyn’s Taco Seasoning Mix, or use your favorite purchased Taco Seasoning
• grated Four Cheese Mexican Blend cheese
• tomatoes
• green onions
• black olives
• Mission Carb Balance Low-Carb Tortillas (affiliate link) or other low-carb tortillas of your choice
• olive oil

What are the seven layers in Seven Layer Dip?

I’m guessing there are many variations on seven layer dip, but in my family the seven layers are always refried beans, guacamole, sour cream with Kalyn’s Taco Seasoning Mix stirred in, grated Mexican blend cheese, chopped tomatoes, sliced green onions, and sliced black olives. And we do like a lot of olives, as you can tell!

How can you make Seven Layer Dip Tostadas even lower in carbs?

If you use the low-carb tortillas I recommend (or another tortilla brand that’s low in carbs) and just a thin layer of refried beans, these tostadas are relatively low in net carbs. But if you want a version that’s even lower in carbs, just omit the refried beans and have six layers.

How to make Seven Layer Dip Tostadas:

(Scroll down for complete printable recipe with nutritional information.)

1. I used my favorite Mission Carb Balance Low-Carb Tortillas (affiliate link). If you look carefully you can see the white ones we used are 4 net carbs per tortilla, or use the whole wheat ones for 3 net carbs.
2. Preheat the oven to 450F/230C with a baking sheet in the oven. Remove pan, brush on a little olive oil, and put tortillas on the baking sheet. 
3. Toast tortillas until they are crisp and barely starting to brown, turning several times. 
4. Assemble heated refried beans, sour cream with Kalyn’s Taco Seasoning mixed in, guacamole, grated cheese, chopped tomatoes, sliced black olives, and sliced green onions. (Those are the seven layers!)
5. Spread a thin layer of refried beans on each tortilla. (Just omit the refried beans if you want a version with fewer carbs.)
6. Top the refried beans with guacamole. 
7. Top that with the seasoned sour cream.
8. Sprinkle on some finely grated cheese. (I used Four Cheese Mexican Blend from Costco, which is perfect for this recipe.)
9. Top with diced tomatoes, thinly sliced green onions, and sliced olives.
10. These are pretty easy to pick up and eat with your hands, but you want to make them just a few minutes before serving or the tortillas will get soggy.
11. If you’re feeding kids, help them make their own and each one could choose the toppings they like!

More Ideas with Guacamole:

Cilantro-Lover’s Perfect Guacamole

Easy Low-Carb Guacamole Tostadas

Cucumber Guacamole Appetizer Bites

Try This Next Tomato Avocado Salad with Edamame

Want more tasty dip recipes?

Check out 50+ Low-Carb and Keto Appetizer Recipes for lots more ideas for tasty dips!

Ingredients

• 8 oz. refried beans
• 3/4 cup guacamole (see notes)
• 1/2 cup sour cream
• 1/2 tsp. Kalyn’s Taco Seasoning Mix (or use your favorite Taco Seasoning)
• 1 cup grated Four Cheese Mexican Blend
• 1/2 cup chopped tomatoes
• 1/4 cup thinly sliced green onions
• 1/4 cup sliced black olives
• 4 Mission Carb-Balance Low-Carb tortillas (see notes)
• olive oil for greasing baking sheet, about 2 tsp.

Instructions

1. Place a baking sheet inside the oven or toaster oven and let it get hot while you preheat oven to 450F/230C, about 10 minutes.
2. Carefully remove baking sheet, drizzle a tiny bit of olive oil on it and spread around with a paper towel or pastry brush, and put flour tortillas on the baking sheet.
3. Toast tortillas in the oven until they’re crisp and barely starting to brown, turning several times.  This will take about 5 minutes, but watch them carefully.
4. While tortillas are crisping, put the refried beans in a bowl, stir to break them apart, and microwave 2-3 minutes, or until they’re hot.
5. Stir Kalyn’s Taco Seasoning Mix into the sour cream.
6. Chop the onions, slice green onions, and slice the olives.  (If you’re using homemade guacamole and cheese that needs to be grated you’ll need to prepare those as well.)
7. Put crisped tortilla shell on a plate and top with ingredients in this order:
8. –a thin layer of refried beans
9. –a thin layer of guacamole
10. –a thin layer of seasoned sour cream
11. –several generous pinches of finely grated low-fat cheese
12. –chopped tomatoes
13. –thinly sliced green onions
14. –sliced olives
15. Serve right away, with salsa or hot sauce if desired.  You can keep the topping ingredients in the fridge and crisp more tortillas later to use any leftovers.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving:
Calories: 354Total Fat: 27gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 45mgSodium: 711mgCarbohydrates: 19gFiber: 6gSugar: 3gProtein: 13g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions: 
Beans are high in carbs for low-carb diets, but these Seven Layer Dip Tostadas use a very moderate amount of refried beans and low-carb tortillas and have only about 13 net carbs per tostada. If you want a lower-carb version of this recipe, use the low-carb tortillas I used and skip the beans. with an approved tortilla, this tostada would be approved for phase 2 or 3 of the original South Beach Diet. South Beach would recommend light sour cream and low-fat cheese, and remember that avocados are limited to 1/2 per day if you’re making this for a South Beach Diet meal.

Find More Recipes Like This One:
Use Lunches or Tortillas to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe was first posted in 2011. The photos were updated and the recipe was updated with more information in 2022.

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Tomato Avocado Salad with Edamame

I love summer salads like this Tomato Avocado Salad with Edamame that has an amazing cumin-lime vinaigrette! And did you know that edamame is low in net carbs and high in protein!

PIN Tomato Avocado Salad with Edamame to try it later!

This tasty Tomato Avocado Salad with Edamame is something I’d love to make over and over in the summer when fresh tomatoes are so good. And both edamame and avocado are healthy foods that always feel like a treat!

I first made this recipe years ago when frozen edamame was only available in the shell, at least at the stores where I shopped. But now I can get shelled edamame at Kroger near me, and they make it much easier to get this on the table. And recently I came across this recipe back in the archives and got inspired to make it again, and I think the new photos really show off the deliciousness of this combination!

If you’ve enjoyed edamame as an appetizer in a sushi restaurant, I bet you’ll enjoy them in this salad. And if you’re lucky enough to have fresh garden tomatoes, that will only make the salad better!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

What is Edamame?

Edamame is the name for immature soybeans that are shelled out of the pod and then eaten, and they’re a favorite appetizer with Asian food. You can probably find shelled edamame, which I do highly recommend, and they are often sold frozen, near the frozen vegetables.

Is Edamame high in carbs?

Edamame does have some carbs, but it’s also very high in fiber. One cup of shelled edamame has about 13.8 carbs, but 8 grams of fiber, and edamame is also high in protein. Check out the nutritional information for edamame and you might be surprised.

How to store avocado so it stays good longer:

I used to look longingly at those big bags of avocados at Costco but never buy them because I couldn’t use that many avocados before they went bad. Then I learned that once avocados are ripe, if you keep them in the fridge they last for days and days without getting any softer. I wish I remembered who told me about this, because that bit of avocado storage information has changed my life.

How to Make Tomato Avocado Salad with Edamame:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Dice the avocados, put in a bowl, then add fresh lime juice and stir until avocado pieces are all coated with lime.
2. Drain thawed edamame into a colander placed in the sink. Pat dry with paper towels if needed.
3. I took a photo of the edamame in a measuring cup to show you that a 12 oz. bag of frozen shelled edamame made almost exactly two cups of shelled edamame.
4. Cut tomatoes in half so you have 2 cups of tomatoes.
5. Slice green onions, more or less to taste.
6. For an easy dressing I whisked together lime juice, olive oil, ground cumin, Spike Seasoning, and Vege-Sal (links are affiliate links).
7. I love this dressing with lots of lime, but taste after you mix the dressing and see if you want to add a bit more olive oil.
8. Mix together tomato and edamame and toss with the dressing. (You might not need all the dressing.)
9. Then mix in avocado.
10. Serve salad right away.
11. This was surprisingly good when it had been in the fridge overnight, although I don’t think it would last more than one day.

Make it a Low-Carb Meal:

I would definitely eat this Tomato Avocado Salad with Edamame as just a whole-meal salad for a light lunch, but it would make a geat side dish for something like Grilled Fish with Lemon and Capers, Grilled Chicken Kabobs with Vegetables, or Marinated Grilled Flank Steak.

More Salads with Avocados

If you’re an avocado fan like I am, check out 26 Amazing Salads with Avocado.

Popular Recipe Blueberry Matcha Latte Recipe – Pinch of Yum

Ingredients

Ingredients

• 2 small avocados
• 1 T fresh lime juice
• 2 cups cherry tomatoes
• 12 oz. frozen shelled edamame (see notes)
• 1/2 cup sliced green onion

Cumin-Lime Vinaigrette

• 4 T fresh lime juice
• 1/2 tsp. ground cumin
• 1 tsp. Spike Seasoning
• 1/2 tsp. Vege-Sal (or salt)
• 3 T extra-virgin olive oil (more or less to taste)

Instructions

1. Dice the avocados into a bowl, then add fresh lime juice and stir until avocado pieces are all coated with lime. (This keeps the avocado from turning brown
2. Thaw frozen edamame overnight in the fridge, then drain into a colander placed in the sink. I would pat them dry with paper towels after they dry,
3. Cut cherry or grape tomatoes in half until you have enough to make 2 cups of tomatoes. (Or use diced fresh garden tomatoes if you have some!
4. Slice about 1/2 cup of green onion, more or less to taste
5. Whisked together lime juice, olive oil, ground cumin, Spike Seasoning, and Vege-Sal (or a slightly smaller amount of salt) to make the dressing.\
6. I loved this dressing with lots of lime, but taste after you mix the dressing and see if you want to add a bit more olive oil
7. Mix together tomato and edamame and toss with the desired amount of dressing
8. Then gently mix in the chopped pieces of avocado
9. Serve salad right away, although this was surprisingly still quite good when it had been in the fridge overnight.

Notes

Twelve ounces of frozen shelled edamame is about 2 cups.

Recipe created by Kalyn.

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving:
Calories: 198Total Fat: 17gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 0mgSodium: 263mgCarbohydrates: 11gFiber: 6gSugar: 2gProtein: 4g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Tomato Avocado Salad with Edamame is a great option for low-carb or Keto diets with only 5 net carbs per serving! All the ingredients here do have some carbs, but they’re also loaded with nutritional benefits, and edamame has lots of fiber so it’s low in net carbs. This is also good or for any phase of the original South Beach Diet, although it might be a bit of a splurge on fat for South Beach.

Find More Recipes Like This One:
Use Salad Recipes to find more recipes like this one. Use the Diet Type index pages to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This favorite salad with tomato, avocado, and edamame was first posted in 2009, probably with a photo that would make me shudder now. The recipe was last updated in 2023, with greatly improved photos and more information.

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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