Published: · Modified: by Carolyn
This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.
Jump to Recipe Print Recipe
This keto friendly 7 Layer Salad recipe is packed with so many delicious flavors. It’s a fabulous addition to potlucks and parties and makes a great low carb side dish.
Love salad for dinner? Be sure to try this Keto Chopped Greek Salad too.
I am completely new to the concept of Seven Layer Salad, but I have to admit, I love it! It’s a fun and easy way to serve salad for a party.
And one of the best parts is that you can make it ahead by up to a full day. So there’s no last minute scramble to prep food before your guests arrive.
I was particularly impressed by how much flavor this keto layered salad had. Given the simplicity of the ingredients, I thought it might be rather bland. But it was creamy and delicious, and two out of my three children came back for seconds.
I think I just won the parenting lottery!
What is seven layer salad
Since I was unfamiliar with this easy keto side dish, some of you may be as well. It’s astonishingly simple.
It is just as it sounds, a salad of seven different layers. In the conventional version each layer comprises a single ingredient. It typically goes something like this:
- Lettuce
- Chopped red onion
- Frozen peas
- Hard boiled eggs
- Creamy dressing
- Grated cheese
- Cooked crumbled bacon
Of course, many people add additional ingredients like chopped tomatoes and cucumbers. Which makes it more than 7 layers but adds to the deliciousness!
Keto 7 layer salad recipe
7 layer salad isn’t all that high carb to begin with, but I felt that there was room for improvement. For one thing, red onion has a surprising amount of carbs. And frozen peas are a bit high in carbohydrate as well. Not to mention that they’re kind of unappealing as they soften and get mushy.
To reduce the carbs, I switched out the red onion for some green onion, and I added in some chopped celery for additional crunch.
I also changed up the peas and used chopped snap pea pods instead, as they have fewer carbs and more fiber.
Then I added a layer of chopped cucumber and tomato, for additional color, crunch, and nutrition. And voila! We have a keto friendly seven layer salad.
Tips for keto seven layer salad
Honestly, the hardest part of making this salad is chopping everything up. Once you’ve done that, it takes only about 10 minutes to prepare. Then all you need to do is layer the ingredients and chill the salad for an hour or two.
I made mine in a large glass bowl so you could see the layers, and I made just enough to feed my family (6 servings). If you want to make it for a larger get together, double the recipe and layer it in a large trifle dish or a 9×13 glass pan.
The layers
- Lettuce – I prefer romaine to iceberg because it has more nutritional value but that’s up to you.
- Celery and green onion – this is my lower carb onion layer.
- Chopped snap peas – so much tastier and lower in carbs than frozen peas!
- Cucumber and tomato – an extra layer with crunch and color!
- Chopped hardboiled eggs – you may notice that I only put eggs on one half of my salad, because no one in my family likes them except me.
- Dressing – I was somewhat skeptical that this traditional dressing would have much flavor but it was surprisingly good!
- Grated cheddar – I used a mix of orange and white cheddar for color.
- Bacon – You know it’s got to have good, crisp bacon!
That’s it, my friends! It’s that easy to make this delicious keto salad. Now go head the kitchen and start chopping and layering. You won’t regret it!
More keto salad recipes
- Keto Cauliflower Salad
- Easy Thai Cucumber Salad
- Strawberry Avocado Caprese Salad
- Keto Green Bean Salad
- Dill Pickle Egg Salad
- Loaded Broccoli Salad
Keto Seven Layer Salad
This keto friendly 7 Layer Salad recipe is packed with so many delicious flavors. It's a fabulous addition to potlucks and parties and makes a great low carb side dish.
4.97 from 27 votes
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: seven layer salad
Prep Time: 20 minutes minutes
Total Time: 20 minutes minutes
Servings: 6 servings
Calories: 362kcal
Ingredients
- 6 cups chopped romaine lettuce
- 2 stalks celery chopped
- 3 medium green onions, white and light green parts only chopped
- ¾ cup chopped sugar snap peas
- 1 cup chopped cucumber
- 1 medium tomato chopped
- 3 hardboiled eggs chopped
- ⅓ cup mayonnaise
- ⅓ cup sour cream
- ½ teaspoon garlic powder
- salt and pepper to taste
- 1 cup grated cheddar cheese
- 6 slices cooked bacon chopped
Instructions
Arrange the lettuce at the bottom of a large bowl or trifle dish.
Then layer on the celery and onions, the snap peas, the cucumber and tomato, and the eggs.
In a medium bowl, whisk together the mayonnaise, sour cream, and garlic powder. Season with salt and pepper. Pour the dressing over top of the layers.
Finally, layer on the cheese and top with the bacon. Refrigerate 1 hour to chill before serving.
Nutrition Facts
Keto Seven Layer Salad
Amount Per Serving (1 serving = about 2 cups)
Calories 362Calories from Fat 265
% Daily Value*
Fat 29.4g45%
Carbohydrates 6.6g2%
Fiber 2.2g9%
Protein 13.2g26%
* Percent Daily Values are based on a 2000 calorie diet.
Secrets to Keto Baking
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
Reader Interactions
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.Comments
Jennifer White says
this is a family favorite!Reply
Deb says
Do you need to specifically use fresh or frozen sugar snap peas?
I look forward to trying this as 7 layer salad was a favorite of mine pre keto.
Thank you!Reply
Carolyn says
I have never had frozen snap peas. Fresh are much tastier!
Sarah Giammarino says
I’ve used frozen and left them out to thaw. They worked just fine!Reply
Tish says
Are you able to store leftovers
Reply
Carolyn says
Yes, as long as you don’t mix all the dressing in.
Reply
Jackie Satterly says
This is so delicious! And filling! Keto made easy!Reply
Susan Muller says
Carolyn, this is our favorite salad! Can’t rave enough about it!!💕
Made the exact recipe💕Reply
Linda says
I have missed 7 layer salad. I will made a 1/2 re pie of this!
Reply
Christine Krantz says
this is very good but it really needs double the dressing on it ! not enough as the recipe is writtenReply
Carolyn says
As you can see from the rave reviews, most people find that it has enough dressing. But you should make it to your tastes!
Reply
Lydia says
Super easy and super good! I used the Garlic & Herb “Dash” instead of the garlic powder, salt and pepper since my husband has to watch his salt intake. Family loved it!Reply
Susan Muller says
This was absolutely delicious! Followed recipe exactly.💕Reply
Chandra says
My sweet mother in law used to make this for our family dinners a lot. She passed away this spring, and making your keto version was a delicious and therapeutic way to honor and remember my MIL and feed my family, just as she loved to feed us. ❤️❤️Reply
Allison says
Very good, we loved it and will make it again!Reply
Barbara says
This was so easy and the dressing really added to the salad. Will definitely make this again.Reply
Mary says
Thank you for the salad recipes. I can bring these to a potluck and know I have something “I” can eat…. These salads are great!!!Reply
Carolyn says
Thanks, glad it helps!
Reply
Kylee Jones says
How far in advance do you think you could put this salad together? I hesitate to put salads together too far in advance as I don’t want them to wilt, but I’m thinking of making some for a trip soon, so I thought I’d find out the official answer 😉
Reply
Carolyn says
I think 48 hours in advance is the most I’d go with this.
Reply
CRP says
Our family loves this! In the heat wave we’ve been having, it is so refreshing. The Sugar Snap Peas have a great crunch and we didn’t miss English Peas at all. We also did not miss sugar in the dressing as my Grandmother’s years-old recipe used. The garlic was perfect. For a bit of variety, we’ve also made it with chopped up thick sliced ham when we were out of bacon (I know, who is ever out of bacon?) This will be on weekly rotation during the summer for us. Thank you for this.Reply
Leave a Reply
« Older Comments
