A (slightly) healthier 7 layer salad with mixed lettuces, frozen peas and a killer creamy dressing (plus cheese and bacon of course!)
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!!
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.
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?
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!
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 ½), 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!
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
Healthier 7 layer salad
A (slightly) healthier 7 layer salad, the classic Southern side dish!
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
- ½ cup mayonnaise (I use low-fat)
- ½ cup plain Greek yogurt (I use non-fat)
- 1 ½ tablespoons granulated sugar
- 6 oz. shredded cheddar cheese
- 5-6 slices bacon, cooked and crumbled
- salt and pepper to taste
Instructions
- 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.
- Add the romaine and spinach to the bottom of your bowl and season lightly with salt and pepper.
- Top with red onion, then peas. Season lightly with salt and pepper.
- 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.
- Top with cheddar cheese and bacon.
- Serve or cover and keep in the refrigerator.
Nutrition Information:
Yield:
8Serving Size:
1Amount Per Serving: Calories: 288Total Fat: 21gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 36mgSodium: 460mgCarbohydrates: 13gFiber: 4gSugar: 6gProtein: 13g
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Rebecca @ Strength and Sunshine
You know I've never had any big ole' 7 layer salad, nor a salad in a jar :/ I feel left out!
Kathryn
We'll just have to fix that Rebecca 😉
Anne|Craving Something Healthy
Love that you can make this way ahead of time! Pinned 🙂
Kathryn
Yes - such a time saver to be able to get this out of the way in advance 🙂 Thanks Anne!
Laura
Love this layered salad! So pretty and a great option to bring to a friend's house for dinner!
Kathryn
Thanks Laura! It's definitely great for a party!
Sarah Grace Spann
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 🙂
Kathryn
Thanks Sarah!! I love giving a slightly healthy twist to some of our family favorites!
Alex Caspero
This was one of my favorite salads growng up! Love your healthier spin on it,
Kathryn
Thanks Alex!!
Ashlyn // Dollop Of Yum
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. 🙂
Kathryn
You gotta try it Ashlyn!!
karrie@TastyEverAfter
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 🙂
simonacallas
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 🙂
Kathryn
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 😉
Anita
This 7-layer salad recipe looks yummy! Thanks for sharing this at #FoodieFriDIY.
Kathryn
Thanks Anita!
Aggie
I love this!
Kathryn
Thanks girl! XO
Viola
Bacon is one of the most unhealthy foods to eat! I top with nuts - great protein!
Kathryn
That's a great substitute! Thanks for sharing!
Courtney Baillie
My whole family loved it. The only question is what is the seventh layer? I only count six 🙂
Kathryn
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!
Julie Blake
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.
Kathryn
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!
Julia
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.
Kathryn
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. 😊