7 Layer Dip Wrap

Seven Layer Dip- not just for chips and football games. Enjoy a favorite football game snack as lunch!

The other day I was talking to my dad and he mentioned he was making 7 layer dip to have before he watched the game. I don’t eat it very often, but for some reason it stuck in my head and I knew I was going to have to make some. I really don’t know where the idea came from, but when I was deciding what I wanted to eat for lunch over the next week this idea came in my head. “What if I brought 7 layer dip for lunch this week but in a more meal-ish way?” Introduce the 7 layer dip wrap!


The name really explains it all. The ingredients used to make a fan favorite dip all layered up in a tortilla. Seven layer dip is great because of the layers! When a food is able to pack in several textures and flavors all in one bite it is so satisfying.

Some nutrition nerd breakdowns for this meal if you’re interested. I used a whole wheat and flax seed tortillas. I found these tortillas at Walmart. I liked them because they are very high in fiber as well as have some protein and good fats from the flaxseed. They are the perfect size for a lunch. The brand is Extreme Wellness. This was my first time to buy them, but I think I will continue to use them regularly for making wraps for lunches. You may use any tortilla you want. I recommend whole wheat for the added health benefits. For the refried beans I just bought a can of fat free refried beans. Super simple. Last I used my trusty sour cream replacement- non fat plain greek yogurt. Adds extra protein, none of the fat, but provides similar taste and texture.

Layer the burrito just the way you would layer the dip. The tricky part is getting enough filling in there, but not so much that you can’t roll it up and eat it like a wrap. This is not a recipe I would make very far ahead of time. It may be fine to make the morning of, but what I found worked best for me was to bring the ingredients with me to make during my lunch break.


7 Layer Dip Wrap

1 wrap

1 6″ tortilla (I prefer Extreme Wellness whole wheat and flax seed)

1/8 cup fat free refried beans

1-2 tbsp. non fat plain greek yogurt or sour cream

1-2 tbsp. guacamole

2 tbsp. shredded Mexi blend cheese (I used reduced fat)

sprinkle of chopped lettuce or green of choice

a few thin slices of tomatoes

sliced black olives

1 tbsp. salsa

Lay tortilla on plate or counter. Place the rest of the ingredients on the center of the tortilla going in the order that they are listed from top to bottom.

Roll the tortilla up securely by folding one side of the ingredients and tucking under as much as possible. (You may not be able to fold it over and under the filling completely. It’s a pretty full wrap.) Then fold the other side over it.

Slice in half with a sharp serrated knife if desired.



1 thought on “7 Layer Dip Wrap”

  1. I love 7 Layer dip, but usually only fix it a few Saturdays in fall to go with a good college football game. Now here is a good way for me to have it on a regular weekday. Great idea.


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