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
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.
Graydon gillette says
Made this for my wife and I today. It’s been 36 degrees Celsius in our house for days and our AC died. Needed some veggies and a salad was in order…THIS IS EXCELLENT!!!!!!!
We both loved it, we shared half an avacodo on top. So good!! Always happy with your recipes Carolyn! Will have this one again!!
Karen says
I make this but my dressing is just mayo, splenda and enough water to thin out to a dressing consistancy. If I have liquid monk fruit, I omit the splenda and water and just thin the mayo with liquid monk fruit. I LOVE A GOOD SALAD!
Char says
I was looking for a dairy free alternative for the sour cream. Thanks for commenting. I’ll be trying almond milk instead.
Beth Z says
Looks like a great makeover! With the traditional recipe it called for sugar to be added to the mayonnaise. I will try granulated Swerve for that. 7 layer salad is delicious and quite easy to prepare. Thx again!
Elizabeth Taylor says
This is excellent and easy, but you are totally right about all the chopping.
Thanks for improving the recipe and sharing!
Christine says
This was amazing! I added some julienned ham to make it more of a meal.
Lori says
Looks awesome and delicious. Great way to get your veggies in
Judy A Fitzsimonds says
I love this salad but the dressing is awesome and so simple! Thank you, Carol!
Maggie Elmer says
We absolutely love this keto 7-layer salad! The crisp veggies are delicious and satisfying, so much so that I have made it once per week for 4 weeks! We can’t get enough! Thanks for creating such a delicious salad that is a side dish for almost any entree. Great recipe!
Charlene says
Si crunchy and soooo good! Full meal as it is!
Tish Platz says
Want to make this, but is a little much for my family. How long will this keep in fridge after the first night
Carolyn says
If you don’t disturb the layers too much, it should keep for a few days. But you can scale it back too!
Denise Cotten says
I make this and have the dressing on the side. I can then keep in an airtight container for several days and it stays fresh. This is my favorite salad.
Jean says
I’ve enjoyed 7 layer salad for years, but now that I’m keto, I appreciated your notes about red onion (!) and peas. I used cauliflower in place of peas, and scallions as recommended. ????
Allison says
My grandma made this! Very good left over as WFH lunch. Thanks for all the great recipes.
Carolyn says
Thanks to you and your grandma!
Colleen LeBlanc says
Delicious! Definitely one I’ll be making regularly.
Dana Dowd says
when you say chopped sugar snap peas, do you actually chop up the peas?
Carolyn says
The whole pod.
Diane says
Best Layered Salad!
My friends and family love this salad so much that they have told me to make it every day, all summer long.
Carolyn says
So glad to hear it! I think that sounds like a great plan.
Hiro says
Hello, I’m new to your website. This salad looks delicious! I’d like to know the net carb of this recipe. I’m thinking it’s 4.4g…am I correct?
Carolyn says
Net carbs is always total – fiber. 🙂 So yes.
Hiro says
Thank you!! I’m going to make this soup tomorrow!
laurie hale says
My friend’s mom used to make this when I was growing up! I haven’t thought of this in years! I loved it! I am going to make this tonight, Thank you so much!
Nikki Isakson says
I’m wondering if you could “pre-mix” this in the bowl. It’s very pretty with all the layers, but when you try to scoop it out, it seems to me, you’d have salad all over they table because your trying to get to the bottom so you have all the layers on you plate.
Cyndy Colley says
Instead of a bowl we always put ours in a glass casserole dish. You can see the layers and since it’s shallow, you get all the ingredients in every serving.
Lori says
Great idea. Thanks
Kat Rogers says
While I haven’t actually Made This Salad, I’m a HUGE FAN OF SALADS~ Particularly The Chopping & Cutting of Small Pieces SO YOU CAN TASTE A NUMBER OF THE INGREDIENTS ALL TOGETHER ON ONE FORK!
Have You ever heard of The 7 Layer Dip? It’s quite lovely.
THANKS SO MUCH FOR YOUR FABULOUS BLOG~ When My Energy Returns and I’m able to cook again… Or Building A????Salad~ I see ME Opening Your Blog and Preparing [ALMOST] EVERYTHING IN IT!
YOU ARE THE KWEEN????Of KETO, as far as I’m concerned!???? ????❤️ ????
Carolyn says
Thanks so much. Hope your energy returns soon! <3
Linda Finfrock says
I would love to know more about the 7 layer dip you mentioned ❣️
Glen says
Excellent, Excellent, Excellent!!!
Thanks!!