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    • Easy Chicken Dinner Recipes -->This collection of easy chicken dinner recipes features some of our favorite family dishes, perfect for making a healthy, delicious home cooked meal on a busy night! Getting a healthy, home cooked meal on the table every night can be challenging. Particularly with the demands of work, school, activities and social obligations, well, it can be the last thing we want to do at the end of the day. So I’ve got tons of easy chicken recipes at my disposal that I turn to when I need to whip something up for us on one of those busy weeknights. (Or even busy weekends – dinners can be tough then, too!) And this collection of easy chicken dinner recipes has some that we make over and over again. It includes everything from skillet chicken dinners to slow cooker chicken recipes, one-pot chicken pastas, soups and salads with chicken, chicken burgers and meatballs, sheet pan chicken dinners and easy chicken casseroles. Are you looking for fast as well as easy? Me too. I’ve got collections of chicken recipes in under 30 minutes and, faster still, chicken recipes in under 15 minutes. Or if you want to browse them all, my quick chicken recipes…
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Healthier 7 layer salad

July 1, 2016 By Kathryn Doherty

This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Please read my disclosure policy

A (slightly) healthier 7 layer salad with mixed lettuces, frozen peas and a killer creamy dressing (plus cheese and bacon of course!)Healthier 7 layer salad - a lightened up version of this Southern salad classic - great side for summer picnics, potlucks and BBQ parties!

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Do y’all already know the goodness that is the 7 layer salad?

It’s a classic and something I grew up with.

Funny, though, I didn’t really like it as a kid. It was my brother’s favorite (maybe that’s why I didn’t like it – ha!) and one of the few ways he would eat some veggies.

But I’ve made some swaps to healthify my mom’s recipe a bit and wow, is it ever addictive!!

Healthier 7 layer salad - a lightened up version of this Southern salad classic!

Here’s what I changed:

  • My mom’s original recipe used iceberg lettuce. Zero nutrition there, so I subbed half romaine and half spinach for some crunch and some leafy green goodness.
  • I used half mayonnaise and half Greek yogurt. (Low-fat and non-fat, respectively.) It’s every bit as creamy but with some added flavor and protein.
  • I reduced the amount of cheese. You won’t notice.
  • I used cooked real bacon instead of the jarred bacon bits my mom used back when we were kids. You could also use turkey bacon if that’s your style. (Or see the bottom of this post for my other swap.)

It’s super easy to make, too. You just cook the bacon, prep your other ingredients and then layer it on up in a big ole bowl.

Healthier 7 layer salad - a lightened up version of this Southern salad classic - great side for summer picnics, potlucks and BBQ parties!

And I promise you, this healthier version doesn’t taste one bit lightened up. It’s super creamy, super rich and absolutely loaded up with flavor. And texture. Oh, that crunch! I can’t get enough!

Plus, it’s such a show stopper. I mean, who wouldn’t be proud to share this with friends and family?

Healthier 7 layer salad - a lightened up version of this Southern salad classic - great side for summer picnics, potlucks and BBQ parties!

You can absolutely make this 7  layer salad ahead of time, too. It kept for me in the fridge for 4 days before we finished it off. The “dressing” is so thick that it just sits up on top and all the layers stay separate and crunchy and fresh.

Which makes it perfect for taking to picnics and BBQ parties all summer long!

If you don’t have a proper glass serving bowl, here are a few on Amazon that would be beautiful for this salad: a basic wide salad bowl, one with a wavy pretty edge and a Sur la Table large trifle bowl.

I only had a smaller trifle bowl, as seen here, but I had enough to make 3 mason jar salads for lunches for the week. Husband was super happy to have these to take to work.

Just dump the whole salad from the jar onto a plate or bowl and devour!

Healthier 7 layer salad - packed in mason jars for a summer picnic or an easy lunch!

I loved being able to introduce my kiddos to this 7 layer salad, too! M (age 5) loved it – couldn’t scoop it up fast enough. J (2 1/2), who is normally my pea lover, was just so-so on it — mostly picked out the bacon.😂 Will definitely keep trying.

And yes, I know, we Southerners have a weird habit of adding sugar to our vegetables (exhibit A: marinated veggie salad). I promise, it’s a good idea. A spoonful of sugar helps the medicine go down, right?!

And for those of you looking to really change this up, you can absolutely substitute some rotisserie or grilled chicken for the bacon. It’s not the same, and not the classic version, but still delicious and my preferred way to eat it – makes a whole meal!

Healthier 7 layer salad - a lightened up version of this Southern salad classic!

Hope you make this for your July 4th weekend or any upcoming summertime gathering with friends and family. They will love you for it! 

Have a safe and fun holiday friends!

XO,

Kathryn

Yield: 8-10 servings

Healthier 7 layer salad

Healthier 7 layer salad - a lightened up version of this Southern salad classic!

A (slightly) healthier 7 layer salad, the classic Southern side dish!

Prep Time 20 minutes
Total Time 20 minutes

Ingredients

  • 1 medium head of romaine, ends trimmed and leaves chopped
  • 2 big handfuls of fresh spinach or baby spinach
  • 1 red onion, chopped
  • 1 10-oz bag frozen peas, slightly thawed
  • 1/2 cup mayonnaise (I use low-fat)
  • 1/2 cup plain Greek yogurt (I use non-fat)
  • 1 1/2 tablespoons granulated sugar
  • 6 oz. shredded cheddar cheese
  • 5-6 slices bacon, cooked and crumbled
  • salt and pepper to taste

Instructions

  1. To prep: Fry your bacon (in a large skillet over medium heat until browned and crisp on both sides), wash and chop your romaine lettuce and shred your cheese.
  2. Add the romaine and spinach to the bottom of your bowl and season lightly with salt and pepper.
  3. Top with red onion, then peas. Season lightly with salt and pepper.
  4. In a separate small bowl, mix together the mayonnaise and Greek yogurt and sugar until well combined. Spread over the peas and season lightly with salt and pepper.
  5. Top with cheddar cheese and bacon.
  6. Serve or cover and keep in the refrigerator.

Nutrition Information:

Yield:

8

Serving Size:

1

Amount Per Serving: Calories: 288Total Fat: 21gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 36mgSodium: 460mgCarbohydrates: 13gFiber: 4gSugar: 6gProtein: 13g
© Kathryn Doherty
Cuisine: American / Category: Healthy Summer Salads

Disclaimer: This post contains affiliate links. If you purchase a product through an affiliate link, your cost will be the same but I receive a small commission. Your support is greatly appreciated!

Healthier 7 layer salad - a lightened up version of this Southern salad classic - great side for summer picnics, potlucks and BBQ parties!

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Filed Under: Healthy Summer Salads, Salads, Side dishes

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Comments

  1. Rebecca @ Strength and Sunshine says

    July 1, 2016 at 12:32 PM

    You know I’ve never had any big ole’ 7 layer salad, nor a salad in a jar :/ I feel left out!

    Reply
    • Kathryn says

      July 1, 2016 at 3:33 PM

      We’ll just have to fix that Rebecca 😉

      Reply
  2. Anne|Craving Something Healthy says

    July 1, 2016 at 1:07 PM

    Love that you can make this way ahead of time! Pinned 🙂

    Reply
    • Kathryn says

      July 1, 2016 at 3:33 PM

      Yes – such a time saver to be able to get this out of the way in advance 🙂 Thanks Anne!

      Reply
  3. Laura says

    July 1, 2016 at 4:31 PM

    Love this layered salad! So pretty and a great option to bring to a friend’s house for dinner!

    Reply
    • Kathryn says

      July 2, 2016 at 8:24 PM

      Thanks Laura! It’s definitely great for a party!

      Reply
  4. Sarah Grace Spann says

    July 2, 2016 at 2:23 PM

    Wow this looks incredible, and I love how you twisted the typical 7-layer salad to pack in the nutrition! Can’t wait to make this next get-together I have 🙂

    Reply
    • Kathryn says

      July 2, 2016 at 8:28 PM

      Thanks Sarah!! I love giving a slightly healthy twist to some of our family favorites!

      Reply
  5. Alex Caspero says

    July 4, 2016 at 8:37 AM

    This was one of my favorite salads growng up! Love your healthier spin on it,

    Reply
    • Kathryn says

      July 4, 2016 at 8:43 PM

      Thanks Alex!!

      Reply
  6. Ashlyn // Dollop Of Yum says

    July 4, 2016 at 12:21 PM

    I have never had 7 layer salad but it looks amazing and I definitely need to try it! I love how you lightened up the traditional recipe and made it healthier. I also love how portable this salad is. 🙂

    Reply
    • Kathryn says

      July 4, 2016 at 8:47 PM

      You gotta try it Ashlyn!!

      Reply
  7. [email protected] says

    July 5, 2016 at 9:05 PM

    7 layer salad is the best and a healthier one is ever better than the best! LOL! Seriously, this looks really good and I’ll have to try adding the yogurt to the dressing 🙂

    Reply
  8. simonacallas says

    July 6, 2016 at 12:24 PM

    This salad is a royal treat! Especially on summer, when I’m not very happy to bake myself to death in the kitchen 🙂 Thank you for this lovely recipe. I prefer chicken too instead of bacon 🙂

    Reply
    • Kathryn says

      July 6, 2016 at 2:35 PM

      Thanks! It’s definitely a good summertime salad when it’s just too hot out to cook. And yay, so glad I have a fellow chicken-substitute friend 😉

      Reply
  9. Anita says

    July 7, 2016 at 9:15 PM

    This 7-layer salad recipe looks yummy! Thanks for sharing this at #FoodieFriDIY.

    Reply
    • Kathryn says

      July 9, 2016 at 1:50 PM

      Thanks Anita!

      Reply
  10. Aggie says

    July 1, 2017 at 7:59 AM

    I love this!

    Reply
    • Kathryn says

      July 2, 2017 at 10:50 PM

      Thanks girl! XO

      Reply
  11. Viola says

    July 1, 2017 at 12:54 PM

    Bacon is one of the most unhealthy foods to eat! I top with nuts – great protein!

    Reply
    • Kathryn says

      July 2, 2017 at 10:51 PM

      That’s a great substitute! Thanks for sharing!

      Reply
  12. Courtney Baillie says

    August 18, 2017 at 2:09 PM

    My whole family loved it. The only question is what is the seventh layer? I only count six 🙂

    Reply
    • Kathryn says

      August 18, 2017 at 3:06 PM

      I’m so happy to hear you all loved it Courtney! The dressing counts as a layer and the two different lettuces are technically two layers. But that’s mostly semantics just because it’s what it’s called and this is how my family makes it. Some other people add tomatoes or peppers or celery for an extra layer. 😊 Have a wonderful weekend!

      Reply
  13. Julie Blake says

    August 19, 2018 at 3:04 PM

    We always added hard boiled eggs on top then dressing, no cheese at all. How would that change the nutrition facts? Will the hard boiled eggs last 4 days? I like chicken too instead of bacon.

    Reply
    • Kathryn says

      August 20, 2018 at 5:21 PM

      Hi Julie, eggs are usually about 80 calories each, so you can just add that on to the nutrition info here for how many you want to put on this salad. I hope you enjoy it!

      Reply
  14. Julia says

    July 7, 2019 at 11:55 PM

    After looking at several recipes online I decided to try yours. It’s very easy to make, looks pretty and is delicious! I used turkey bacon, baby spinach, artisan romaine, and regular mayo. This is a great summer entree option for several days. Plus I’m sure that it will be a hit with guests.

    Reply
    • Kathryn says

      July 8, 2019 at 2:40 PM

      Oh I’m so happy to hear you loved it Julia! Thanks so much for sharing! And yes, I love eating as lunch, as well as serving it to guests at a potluck. 😊

      Reply

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Hi there! I’m Kathryn Doherty, a health and nutrition editor, cookbook author, wife, mother of two kids, and devoted food and home cooking nut. I’ve got lots of easy recipes and resources to help you get delicious family food on your table! Learn more about me

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