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    Home » Salads » 7 Layer Salad – Ketofied!

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

    7 Layer Salad – Ketofied!

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    19.8K shares
    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.

    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

    1. Lettuce – I prefer romaine to iceberg because it has more nutritional value but that’s up to you.
    2. Celery and green onion – this is my lower carb onion layer.
    3. Chopped snap peas – so much tastier and lower in carbs than frozen peas!
    4. Cucumber and tomato – an extra layer with crunch and color!
    5. 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.
    6. Dressing – I was somewhat skeptical that this traditional dressing would have much flavor but it was surprisingly good!
    7. Grated cheddar – I used a mix of orange and white cheddar for color.
    8. 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 Cauliflower Salad
    • Easy Thai Cucumber Salad
    • Strawberry Avocado Caprese Salad
    • Keto Green Bean Salad
    • Dill Pickle Egg Salad
    • Loaded Broccoli Salad
    Close up shot of the 7 layers in a glass bowl.

    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.
    5 from 17 votes
    Print Pin Rate
    Course: Salad
    Cuisine: American
    Keyword: seven layer salad
    Prep Time: 20 minutes
    Total Time: 20 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 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.
    19.8K shares

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    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.

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      Recipe Rating




    1. Graydon gillette says

      June 28, 2022 at 8:28 pm

      5 stars
      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!!

      Reply
    2. Karen says

      May 21, 2022 at 7:13 pm

      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!

      Reply
    3. Beth Z says

      May 17, 2022 at 9:56 am

      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!

      Reply
    4. Elizabeth Taylor says

      March 05, 2022 at 7:39 pm

      5 stars
      This is excellent and easy, but you are totally right about all the chopping.
      Thanks for improving the recipe and sharing!

      Reply
    5. Christine says

      February 15, 2022 at 5:31 pm

      5 stars
      This was amazing! I added some julienned ham to make it more of a meal.

      Reply
    6. Lori says

      February 13, 2022 at 3:48 pm

      5 stars
      Looks awesome and delicious. Great way to get your veggies in

      Reply
    7. Judy A Fitzsimonds says

      February 03, 2022 at 9:39 am

      5 stars
      I love this salad but the dressing is awesome and so simple! Thank you, Carol!

      Reply
    8. Maggie Elmer says

      January 26, 2022 at 5:20 pm

      5 stars
      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!

      Reply
    9. Charlene says

      January 19, 2022 at 12:51 am

      5 stars
      Si crunchy and soooo good! Full meal as it is!

      Reply
    10. Tish Platz says

      January 05, 2022 at 8:07 am

      Want to make this, but is a little much for my family. How long will this keep in fridge after the first night

      Reply
      • Carolyn says

        January 05, 2022 at 1:36 pm

        If you don’t disturb the layers too much, it should keep for a few days. But you can scale it back too!

        Reply
        • Denise Cotten says

          May 22, 2022 at 5:35 am

          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.

          Reply
    11. Jean says

      January 02, 2022 at 11:52 am

      5 stars
      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. ????

      Reply
    12. Allison says

      September 18, 2021 at 1:06 am

      5 stars
      My grandma made this! Very good left over as WFH lunch. Thanks for all the great recipes.

      Reply
      • Carolyn says

        September 18, 2021 at 8:05 am

        Thanks to you and your grandma!

        Reply
    13. Colleen LeBlanc says

      September 14, 2021 at 7:31 am

      Delicious! Definitely one I’ll be making regularly.

      Reply
    14. Dana Dowd says

      July 16, 2021 at 9:52 am

      when you say chopped sugar snap peas, do you actually chop up the peas?

      Reply
      • Carolyn says

        July 16, 2021 at 1:03 pm

        The whole pod.

        Reply
    15. Diane says

      July 04, 2021 at 4:17 pm

      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.

      Reply
      • Carolyn says

        July 04, 2021 at 4:23 pm

        So glad to hear it! I think that sounds like a great plan.

        Reply
    16. Hiro says

      June 11, 2021 at 10:14 pm

      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?

      Reply
      • Carolyn says

        June 12, 2021 at 9:35 am

        Net carbs is always total – fiber. 🙂 So yes.

        Reply
        • Hiro says

          June 13, 2021 at 10:22 pm

          Thank you!! I’m going to make this soup tomorrow!

          Reply
    17. laurie hale says

      May 24, 2021 at 1:23 pm

      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!

      Reply
    18. Nikki Isakson says

      May 24, 2021 at 10:28 am

      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.

      Reply
      • Cyndy Colley says

        May 27, 2021 at 9:58 am

        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.

        Reply
        • Lori says

          February 13, 2022 at 3:51 pm

          Great idea. Thanks

          Reply
    19. Kat Rogers says

      May 23, 2021 at 10:17 am

      5 stars
      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!???? ????❤️ ????

      Reply
      • Carolyn says

        May 23, 2021 at 10:59 am

        Thanks so much. Hope your energy returns soon! <3

        Reply
      • Linda Finfrock says

        April 01, 2022 at 10:06 am

        I would love to know more about the 7 layer dip you mentioned ❣️

        Reply
    20. Glen says

      May 23, 2021 at 7:49 am

      5 stars
      Excellent, Excellent, Excellent!!!
      Thanks!!

      Reply
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