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Kalyn's Kitchen

Vegetarian Seven-Layer Tostadas

Vegetarian Seven-Layer Tostadas will be a hit with anyone who loves Seven-Layer Dip, and I use low-carb tortillas for this delicious Meatless meal that’s also low-glycemic and South Beach Diet Phase Two. Use the Diet-Type Index to find more recipes like this one.

Click here to PIN Vegetarian Seven-Layer Tostadas!

Vegetarian Seven-Layer Tostadas found on KalynsKitchen

As you can see, I’m still on a bit of a Mexican food kick around here, although truthfully this idea that popped into my mind for Seven Layer Tostadas is far from authentically Mexican!   But it does have Mexican flavors going on, with a crisped whole wheat tortilla topped with my family’s version of what makes up the seven layers in seven layer dip:  refried beans, guacamole, sour cream with a touch of Taco Seasoning stirred in, finely grated cheese, diced tomatoes, green onions, and sliced black olives.  Did you count to see if there really were seven layers?

When I looked online to see how other people make seven layer dip, I found quite a few recipes that had jalapenos as one of the layers, but in my family we never use those.  We also have a few picky people in the family (ahem!) so we often have one end of the dip that has no guacamole or olives. But even with those quirks, Seven Layer Dip of some type always makes an appearance at every Denny family party.

When I had the idea of crisping up the same whole wheat flour tortillas I used to make Spicy Beef Tacos 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 of Seven-Layer Tostadas before now!

Vegetarian Seven-Layer Tostadas found on KalynsKitchen.com

I used the toaster oven set on 450F/230C to crisp the flour tortillas.  (Preheat the pan, rub on a little olive oil and watch them carefully!) The top three layers of the dip are chopped tomatoes, thinly sliced green onions, and sliced olives.  (If you’re smart you can buy canned olives already sliced.) The base of the tortilla has thin layers of refried beans, guacamole, sour cream with a tiny bit of Taco Seasoning stirred in and finely grated cheese. To start, spread each tortilla with 1-2 tablespoons refried beans. (I heated the beans in the microwave.)

Vegetarian Seven-Layer Tostadas found on KalynsKitchen.com

Top the refried beans with 1-2 tablespoons of guacamole.  (I used thawed frozen guacamole that I had in the freezer, but this would be even better with my Cilantro-Lover’s Perfect Guacamole with Red Onion, Lime, and Chiles.) Top that with 1-2 tablespoons of seasoned sour cream. Sprinkle on several pinches of finely grated cheese. (I used Four Cheese Mexican Blend from Costco, which is perfect for this recipe.) Then top with diced tomatoes, thinly sliced green onions, and sliced olives.

Vegetarian Seven-Layer Tostadas found on KalynsKitchen

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.  If you’re feeding kids, this would be a great meal to let them make their own and each person could put what they like!

More Ideas with Guacamole:

Cilantro-Lover’s Perfect Guacamole with Red Onion, Lime, and Chiles from Kalyn’s Kitchen
Gluten-Free Chip and Guacamole Bites ~ My Gluten-Free Kitchen
Easy Low-Carb Guacamole Tostadas ~ Kalyn’s Kitchen
Shrimp Guacamole Bites ~ Well Plated
Low-Carb Southwestern Omelet with Easy Guacamole ~ Kalyn’s Kitchen

Vegetarian Seven-Layer Tostadas

These Vegetarian Seven-Layer Tostadas will be a hit with anyone who loves Seven-Layer Dip!


  • 1 can (16 oz.) refried pinto beans (see notes)
  • 1 1/2 cups guacamole (purchased or homemade guacamole, see notes)
  • 1 cup light sour cream
  • 1/2 tsp. Kalyn’s Taco Seasoning Mix (or use your favorite Taco Seasoning)
  • 1 cup finely grated low-fat cheese such as Four Cheese Mexican Blend (or more if you like a lot of cheese)
  • 1 cup chopped tomatoes
  • 1/2 cup thinly sliced green onions
  • 1/2 cup sliced black olives (or use a 4 oz. can sliced olives)
  • 8 low-carb flour tortillas, 6 or 8 inch inch size (I like Mission Carb Balance Low-Carb Tortillas)
  • olive oil for greasing baking sheet, about 1 tsp.


  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, 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 less than 5 minutes so 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 (1-2 tablespoons)
  9. –a thin layer of guacamole (1-2 tablespoons)
  10. –a thin layer of seasoned sour cream (1-2 tablespoons)
  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.


If you take time to make homemade refried beans and/or homemade guacamole that will make these Seven Layer Tostadas even better.

This recipe created by Kalyn.

This recipe created by Kalyn.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions: 
Beans are probably too high in carbs for these Vegetarian Seven-Layer Tostadas to be suitable for low-carb diets, but f you want a lower-carb version of this recipe, use low-carb tortillas and skip the beans. The whole wheat tortillas used as the base for this tostada would be approved for phase 2 or 3 of the South Beach Diet or other low-glycemic eating plans. 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 the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.


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47 comments on “Vegetarian Seven-Layer Tostadas”

  1. Oh my goodness!!! These are delicious. So easy and light. Can’t wait to make them again.

  2. I love this dinner idea! I think it would be a hit with my family. I can just substitute with gluten-free rice flour tortillas. I’m making this soon!

  3. Kristi, I love canned olives so I'm not sure what to suggest. You could certainly leave them off though.

  4. This looks delicious. I have a question though. I've tried canned olives in the past and they have a "canned" taste that is not appealing to me. I've tried rinsing them, but it didn't help. Suggestions?


  5. Similar to my 7-layer nacho. Don't know why I never thought to do it in tostada form.

  6. Pam, glad to hear the idea was such a hit with your daughter!

  7. I found this recipe on the BlogHer page. I was looking at the pictures and reading the ingredients. My daughter seen it and has decided that I should make this for dinner, Tonight! So, I guess this is what we will be having. Can't wait to try it.
    Pam@ shaneylouscountrylane.blogspot.com

  8. Thanks Jenn. Sounds like you would fit in well in the Denny family!

  9. Those look scrumptious! I love 7-layer dip. Yum!!

  10. Thanks Kevin. It was a big hit at my house.

  11. What a great way to enjoy seven layer dip!

  12. I do have green onions on mine, but you can certainly add more. 🙂

  13. Oh my gosh! I do love this dip and am now dying to make these! yummmmy. I would add some green onions on top!

  14. Mary, thanks; glad you like it.

    KellyPea, I would love tostadas like that too (especially if there was guacamole.)

    When I go back to phase one I stick to amounts as outlined in the books for phase one. Since there's an entire index of phase one recipes on the blog, I could be eating any of those foods, but only in the amounts that are allowed for phase one.

  15. Hi Kalyn,
    I'm pretty new to South Beach Diet. You have mentioned that you occasionally follow Phase 1 of the diet for tune ups. Can you please post a sample list of the foods that you eat when you follow Phase 1. I would also like to know the quantity as the last time I tried Phase 1, I only lost 4 lbs in 2 weeks. Please help.

  16. Love 7-layer dip, love tostadas, and love this idea. We pretty much put on our tostadas what we put on our tacos — I just make a few flat tortillas and we mix things up. It's leftover night or I'd put this on the menu.

  17. Kalyn, these really look amazingly delicious. I really have to make these for my family. I hope you have a great day. Blessings…Mary

  18. Barbara, thanks. I am still eating it here!

    Joanne, fun hearing how you're going to turn them into Eight-Layer Tostadas!

    Thrifty Foodie, glad you like it.

    Lisa, thanks. So glad you like it.

  19. This looks so good! i just LOVE mexican, yummy!!

  20. Wow, sounds very fancy, lol, but I really think this is doable. I'm thinking of something to make with my kids this weekend. I think this is a great idea, I'll just have to make it 8-layer though. I must add ham, it's their favorite. They'll actually eat anything with ham, so to keep them all excited, ham got to be in it! lol!

  21. Such a fantastic idea. Everyone immediately knows what to expect.

  22. Glad people are liking this. If you haven't tried whole wheat tortillas, I promise they are great!

  23. Tostadas are one of my go-to easy dinners. Really. I make them about once a week. Love to skip the beans and do guacamole tostadas for a change. I have never tried using whole wheat tortillas – thanks for the idea!


  24. Wow, now that's what I'm talking about…..these look yummy. They are definitely on my menu soon.

  25. Hi,

    The hubby loves Tostadas and so I make them for him all the time. I love your recipe. The difference between yours and mine is that I do not use Guacamole and I used cooked ground beef in Mexican spices and lettuce. Similar to how Taco Beano does theirs. I layer mine with Refried Beans, Ground Beef, Lettuce and Sour Cream and then layer on some Mexican Cheese! I agree that this is really a very easy and delicious dish. Thanks for posting, I will try your recipe on the Hubby and see how it goes!

  26. That looks so yummy! Your recipes and pictures are amazing. Thanks for sharing with us. I love your blog.

  27. Yum, love your idea and delicious layers.

  28. I could eat those every day!

  29. Thanks Jess. I love homemade refried beans too, but this was good even with canned ones.

  30. Wow. Genius! I am a lover of Mexican food and am definitely making these ASAP. I just made my first batch of homemade refried beans recently too and now I'm hooked 🙂 Great recipe!!

  31. I like this recipe for a lot of reasons, but, like Maris, my favorite aspect is the portion control. 7 layer dip is one of those dips that you can just eat, eat, and eat without having any idea how much you ate. I'll do it your way next time!

  32. I'm chuckling because this has been my dinner menu for several days now (ever since I had the idea on Monday!)

  33. YUM! I'm putting this in my dinner menu for next week!!!! 🙂

  34. That looks delicious! And, they are not the kind where all the topping would fall out. That's my biggest pet peeve when it comes to tostadas!

  35. Kirsten, corn is one of the vegetables that's not recommended even for phase two because it's so high in sugar.

  36. Those look great. Just curious – why no corn tortillas for South Beach?

  37. I thought fans of Seven Layer Dip would like this idea. I guess this would be "American-Mexican", as it's not authentically Mexican or even Tex-Mex, but still very tasty!

  38. These look wonderful. I've been so used to our version of Mexican food that I was shocked when I went to Mexico. Theirs is far from what we serve in restaurants in the U.S.

  39. The Denny family sure does eat well! I love the idea of these tostadas, especially making minis for a party. (I'd cut out small circles from the tortilla with a cookie cutter.)

  40. What a great idea Kalyn! I made a simple tostado for my son for breakfast, just vegetarian refried beans and some corn salsa, but this looks like a fun lunch or dinner idea – everyone can assemble their own favorite toppings.

  41. I love seven layer dip but can't have it around because I'd totally eat a whole container/batch in one shot. Perfect solution right here! I get to have my dip and eat it too!

  42. I love that I can make such a delicious dinner just for myself. Portion control is an issue for me!

  43. This is absolutely fantastic! I love 7 layer dip and chips… and this is like the ultimate covered chip!

    I'd probably leave off the olives because olives and I don't get along too well, but everything else looks so great. Plus, they seem easy to make!

    Great recipe, thanks Kayln 🙂

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