Published: May 23, 2021 · Modified: Aug 19, 2021 by Carolyn

7 Layer Salad – Ketofied!

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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.

Titled image of a white plate filled with Keto Seven Layer Salad

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!

Close up shot of the 7 layers in a glass bowl.

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!

A plate filled with keto seven layer salad, with the bowl in the background and some of the ingredients in behind.

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.

A collage of photos showing the 7 layers of the salad

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!

A white plate over a green and blue napkin, filled with mixed salad

More keto salad recipes

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 26 votes

Print Pin Rate

Course: Salad

Cuisine: American

Keyword: seven layer salad

Prep Time: 20

Total Time: 20

Servings: 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 362 Calories 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.

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.

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7 Layer Salad – Ketofied!

What is seven layer salad

Keto 7 layer salad recipe