This 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.
Up until a few years ago, I was completely new to the concept of Seven Layer Salad. Then I decided to make a version that was lower in carbs and more appropriate for a keto diet. It instantly became one of my most popular recipes with readers and with my family!
I was particularly impressed by how much flavor this keto salad recipe had. Given the simplicity of the ingredients, I worried it might be on the bland side. But it was incredibly creamy and delicious, and two of my kids went back for seconds.
It’s a fun and easy way to serve salad for a party. We now make it several times a summer and it’s always a hit.
Love salad for dinner? Be sure to try this Keto Chopped Greek Salad too. And don’t miss Chimichurri Steak Salad for a wonderful summer meal!
Why you will love this layered salad recipe
7 Layer Salad isn’t all that high carb to begin with, but I still felt that there was room for improvement. For one thing, onion has a surprising amount of carbs. And frozen peas are rather 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 reduced the onion to a smaller amount and 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 flavor.
It’s the perfect healthy keto salad recipe for a get together. You can scale up the recipe to make 12 or more servings. And you can make it a day in advance and refrigerate so you don’t have to be scrambling at the last minute.
It also looks fabulous layered in a clear glass bowl or trifle dish. And each delicious serving has only 4.4g net carbs!
Reader Reviews
“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!” — Lydia
“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. ❤️❤️” — Chandra
“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.” — CRP
What you need
- Lettuce: I prefer romaine to iceberg lettuce because it has more nutritional value but that’s up to you.
- Celery and onion: I have made this with both green onions and red onions. I prefer it with green onion but sometimes you’ve got to work with what you have in the fridge!
- Chopped snap peas: So much tastier and lower in carbs than frozen peas!
- Cucumber and tomato: An extra layer that adds color and flavor.
- Hardboiled eggs: I only put these on half of the salad because the rest of my family doesn’t like them. But you can do a full layer if you like.
- Dressing: This is a simple creamy dressing made with mayonnaise, sour cream, garlic powder, salt, and pepper.
- Grated cheddar: You could swap this out for a different cheese if you prefer. I like to grate my own.
- Chopped bacon: The icing on the cake!
Tips for making a layered salad
To be frank, the hardest part of making this keto salad recipe is chopping everything up. Once you’ve done that, it takes about 5 minutes to layer the ingredients. You do want to chill it for at least an hour to keep everything looking fresh.
I recommend cooking the bacon extra crisp, so it doesn’t soften as it sits overnight. I also recommend not adding salt to anything but the dressing layer, so it doesn’t draw out any extra moisture.
Also be sure to keep the dressing layer far from the lettuce layer, to keep the moisture from wilting the lettuce before you serve.
I recently found a glass trifle dish at a thrift store, and I knew this salad would look wonderful in it. But I’ve also made it in a glass mixing bowl. When it’s just for the family, I like this scaled down version that makes 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.
Want to turn it into a full meal? Add chopped chicken or ham for added protein! Also feel free to increase the dressing.
Frequently Asked Questions
The classic 7 layer salad has lettuce, onion, peas, hardboiled eggs, bacon, and cheese. It also has a creamy dressing made with mayonnaise and sour cream. This low carb version cuts back on the onion and peas, and also contains celery, cucumber, and tomato.
You can easily prep a layered salad or any salad a day in advance. Lettuce can wilt easily when it sits in dressing, so make sure to keep these things separate. You can do that by adding the dressing on top of more sturdy veggies or by adding the dressing later, before you serve.
This lower carb version of 7 Layer Salad has 6.6g of carbs and 2.2g of fiber. So it has 4.4g net carbs per serving.
More keto salad recipes you’ll love
Seven Layer Salad Recipe
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!!