Best 4 Healthier 7 Layer Salad Recipes

In the realm of culinary creations, the 7-layer salad stands as a testament to the harmonious fusion of textures, colors, and flavors. It's a delightful dish that has graced countless dinner tables, potlucks, and picnics over the years. While the traditional version of this salad is undoubtedly delicious, it's possible to elevate it to new heights of healthiness without compromising on taste. This article embarks on a culinary journey, presenting a collection of healthier 7-layer salad recipes that are sure to tantalize your taste buds while nourishing your body. From substituting creamy dressings with lighter options to incorporating an array of nutrient-rich ingredients, these recipes offer a refreshing take on a classic dish, allowing you to indulge in a guilt-free symphony of flavors.

Check out the recipes below so you can choose the best recipe for yourself!

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

HEALTHY SEVEN LAYER SALAD

Healthy Seven Layer Salad image

This is a very healthy variation on a seven layer salad. The key difference in terms of health is that mayonnaise is replaced by hummus. You'll use more lettuce than anything else, and other ingredients should be added to your taste. Make sure that all of your ingredients are visible through the side of the bowl to ensure a perfect presentation.

Provided by roblefko

Categories Salad Vegetable Salad Recipes

Time 30m

Yield 12

Number Of Ingredients 7

Ingredients

1 head iceberg lettuce, shredded
1 (11 ounce) can corn niblets, drained
1 red bell pepper, chopped
1 (16 ounce) container hummus, or to taste
2 carrots, shredded
2 cups fresh peas
2 cups shredded white Cheddar cheese

Steps:

Layer iceberg lettuce, corn, red bell pepper, hummus, carrots, peas, and Cheddar cheese, in the order listed, in a clear bowl.

Nutrition Facts : Calories 193.1 calories, Carbohydrate 16.6 g, Cholesterol 19.8 mg, Fat 10.1 g, Fiber 5 g, Protein 10.2 g, SaturatedFat 4.5 g, Sodium 347.1 mg, Sugar 4.2 g

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

7-LAYER SALAD

7-Layer Salad image

This light yet impressive salad is ideal for a potluck or any large gathering; assemble it up to 4 hours in advance.

Provided by Martha Stewart

Categories Food & Cooking Ingredients Meat & Poultry Pork Recipes

Time 35m

Number Of Ingredients 12

Ingredients

12 ounces bacon (about 12 slices), chopped
1 cup buttermilk
1 avocado, halved, pitted and peeled
1/4 cup fresh lemon juice (from 2 to 3 lemons)
3 tablespoons extra-virgin olive oil
Coarse salt and freshly ground pepper
1 head iceberg lettuce, cored and thinly sliced (about 10 cups)
8 hard-boiled eggs, peeled and sliced into 1/4-inch-thick rounds
1/2 small head red cabbage, cored and thinly sliced (5 cups)
2 pints cherry or grape tomatoes, halved (about 3 1/2 cups)
1 pound frozen peas, thawed
8 ounces sharp cheddar cheese, coarsely grated (about 2 cups)

Steps:

Cook bacon in a large skillet over medium heat until browned and fat is rendered, 10 to 15 minutes. Transfer to paper towels to drain and crisp.
Meanwhile, in a food processor, combine buttermilk, avocado, lemon juice, and oil; season generously with salt and pepper. Puree until smooth.
Lightly pack iceberg into the bottom of a large glass bowl or trifle dish. Arrange egg slices vertically along edge of bowl in a single row, then scatter remaining eggs evenly over lettuce. Layer cabbage over eggs, then tomatoes. Season tomatoes with salt, then top with peas. Pour dressing over peas and spread into an even layer using a spatula. Top with cheese and bacon. Refrigerate until ready to serve.

Tips:

Use fresh ingredients whenever possible. This will help to ensure that your salad is as flavorful and nutritious as possible.
Don't be afraid to experiment with different variations of the recipe. There are many ways to make a 7-layer salad, so feel free to adjust the ingredients to your liking.
Make sure to chill the salad for at least 30 minutes before serving. This will help to allow the flavors to meld together and will make the salad more refreshing.
Serve the salad with a variety of toppings. Some popular options include crumbled bacon, chopped hard-boiled eggs, and sliced avocado.

Conclusion:

7-layer salad is a classic dish that is perfect for any occasion. It is easy to make, delicious, and packed with nutrients. Whether you are looking for a light lunch or a hearty side dish, this salad is sure to please everyone at your table. So next time you are looking for a new recipe to try, give this 7-layer salad a try. You won't be disappointed!