Best 3 Healthier 7 Layer Salad Recipes

Indulge in the delightful symphony of flavors and textures with our healthier version of the iconic 7-layer salad. This vibrant dish features a captivating arrangement of fresh, wholesome ingredients, each contributing its unique charm to create a culinary masterpiece. From the crisp crunch of crisp lettuce, tender asparagus, and crunchy bell peppers, to the velvety smoothness of creamy avocado and fluffy peas, every bite is an explosion of contrasting sensations. A harmonious blend of sweet, savory, and tangy flavors dances on your palate, thanks to the addition of sweet corn, juicy tomatoes, and a zesty dressing made with Greek yogurt and fresh herbs. Whether you're seeking a refreshing side dish or a light and satisfying main course, this updated 7-layer salad promises to tantalize your taste buds and nourish your body with its wholesome goodness. Additionally, we've included a classic 7-layer salad recipe for those who prefer the traditional version, as well as a vegan 7-layer salad recipe that caters to plant-based preferences. Get ready to elevate your culinary repertoire with these delicious and versatile salad creations!

Let's cook with our recipes!

7-LAYER SALAD

7-Layer Salad image

This salad has been a regular at our church potluck dinners and is always enjoyed by many. I asked for the recipe early on and have made it many times in the past 15 years.

Provided by Kara Parsons

Categories Salad

Time 30m

Yield 12

Number Of Ingredients 9

Ingredients

½ head lettuce, torn
1 cucumber, peeled and chopped, or more to taste
3 cups frozen peas, thawed
2 cups shredded Cheddar cheese
4 hard-boiled eggs, peeled and sliced
1 cup creamy salad dressing (such as Miracle Whip®)
½ cup white sugar
2 tablespoons white vinegar
12 ounces cooked crumbled bacon

Steps:

Layer lettuce, cucumber, peas, Cheddar cheese, and egg, respectively, in a 9x13-inch casserole dish.
Whisk creamy salad dressing, sugar, and vinegar together in a bowl until dressing is smooth; spread over the egg layer. Crumble bacon over dressing layer.

Nutrition Facts : Calories 381.9 calories, Carbohydrate 18.1 g, Cholesterol 128.3 mg, Fat 25.4 g, Fiber 2 g, Protein 19.6 g, SaturatedFat 9.1 g, Sodium 1005.2 mg, Sugar 13.7 g

HEALTHIER 7 LAYER SALAD

Healthier 7 Layer Salad image

Make and share this Healthier 7 Layer Salad recipe from Food.com.

Provided by kansashortcake

Categories < 30 Mins

Time 30m

Yield 10 serving(s)

Number Of Ingredients 16

Ingredients

8 cups shredded romaine lettuce
1 cup frozen peas, thawed
1 medium yellow bell pepper, diced
1 cup halved grape tomatoes or 1 cup quartered cherry tomatoes
1 cup sliced celery
1/2 cup sliced scallion
3/4 cup nonfat plain yogurt
3/4 cup low-fat mayonnaise
2 teaspoons cider vinegar
1 teaspoon sugar
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
1/2 cup shredded reduced-fat cheddar cheese
1/2 cup thinly sliced fresh basil
3 strips cooked bacon, crumbled

Steps:

Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery, and scallions on top.
Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt, and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil, and bacon. Serve room temperature or chilled.

Nutrition Facts : Calories 53.1, Fat 1.3, SaturatedFat 0.4, Cholesterol 3, Sodium 155.4, Carbohydrate 7.4, Fiber 2.1, Sugar 3.6, Protein 3.6

YUMMY 7 LAYER SALAD

Yummy 7 Layer Salad image

Quick Easy and if your lucky enough (left overs are the best)! Make sure to slice the red onion super super thin (I use the mandolin). Oh!!!! Print the recipe you'll be asked for it. This doesn't get soggy so you can make the day before. This is great for pot lucks. Just layer all in a foil pan. If vegetarian you can use imitation bacon made of soy, you can change the fillings to anything you enjoy but I do suggest keeping the iceberg you can use romaine successfully and the peas and celery are a must in this recipe.

Provided by Rita1652

Categories One Dish Meal

Time 15m

Yield 8-10 serving(s)

Number Of Ingredients 12

Ingredients

1 head iceberg lettuce, cored and cut into pieces
1 cucumber, seeded and sliced
1 cup frozen peas, rinsed and drained
1 1/2 cups celery, thinly sliced
1 red onions, thinly sliced or 4 scallions, slice thin
6 ounces sharp cheddar cheese (add more to taste)
1/2 lb bacon, cooked nice and crisp crumbled into pieces
2 hard-boiled eggs, chopped (optional)
2 cups mayonnaise
2 tablespoons sugar (adjust to taste)
1/2 cup sour cream or 1/2 cup yogurt
1 teaspoon Lawry's Seasoned Salt (adjust to taste)

Steps:

Layer first 5 ingredients, one at a time, in a large glass bowl so you can see each layer. Don't mix the ingredients.
Mix the dressing ingredients together and pour evenly over the salad in the bowl.
Add a layer of cheese, then a layer of bacon.
Then top with egg if using.

Nutrition Facts : Calories 292.1, Fat 22.9, SaturatedFat 10.4, Cholesterol 49.1, Sodium 421.2, Carbohydrate 11.5, Fiber 2.3, Sugar 7.5, Protein 10.9

Tips:

Use fresh ingredients: This will ensure that your salad is as flavorful and nutritious as possible.
Don't skimp on the vegetables: The vegetables are the star of this salad, so make sure to use plenty of them. You can use any type of vegetables you like, but some good options include lettuce, spinach, broccoli, cauliflower, and carrots.
Use a light dressing: A heavy dressing will overwhelm the flavors of the vegetables. A simple vinaigrette or yogurt-based dressing is a good option.
Layer the salad carefully: The order of the layers is important for the best flavor and texture. Start with the heavier ingredients, such as the cooked chicken or bacon, and end with the lighter ingredients, such as the lettuce and tomatoes.
Chill the salad before serving: This will help the flavors to meld and the salad will be more refreshing.

Conclusion:

This healthier 7-layer salad is a delicious and nutritious way to enjoy your favorite salad. It's packed with fresh vegetables, lean protein, and healthy fats. Plus, it's easy to make and can be tailored to your own preferences. So next time you're looking for a healthy and satisfying meal, give this salad a try.