Seven-Layer Salad

5.0
(9)
9 Reviews

This makeover of a Midwestern classic tops layers of lettuce, peas, bell pepper and tomatoes with a creamy, tangy dressing. The salad stays fresh underneath until it's served and gets even better when held overnight.

By
Jessie Price
Jessie Price
Jessie Price

Jessie Price was editor-in-chief of EatingWell magazine from 2013 until its last issue in April 2022. She began working with EatingWell in 2003 as a freelance recipe tester and soon after joined the team full time. She worked on 13 EatingWell cookbooks and authored the James Beard Award-winning The Simple Art of EatingWell. One of her favorite aspects of the job: tasting recipes in the EatingWell Test Kitchen. (She tasted more than 3,500 over the years!) Jessie also represented EatingWell across national and local media, appearing on NBC's Today show, TV Land's Best Night In and video news network Cheddar.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
Cook Time:
30 mins
Total Time:
30 mins
Servings:
10
Yield:
10 servings, about 1 cup each
Nutrition Profile:
Low-Carb Healthy Immunity Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 8 cups shredded romaine lettuce

  • 1 cup frozen peas, thawed

  • 1 medium yellow bell pepper, diced

  • 1 cup halved grape tomatoes , or quartered cherry tomatoes

  • 1 cup sliced celery

  • ½ cup sliced scallions

  • ¾ cup nonfat plain yogurt

  • ¾ cup low-fat mayonnaise

  • 2 teaspoons cider vinegar

  • 1-2 teaspoons sugar

  • ¼ teaspoon garlic powder

  • ¼ teaspoon salt

  • ¼ teaspoon freshly ground pepper

  • ½ cup shredded reduced-fat Cheddar cheese

  • ½ cup thinly sliced fresh basil

  • 3 strips cooked bacon, crumbled

Directions

  1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.

  2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

    Seven-Layer Salad

Tips

Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.

Originally appeared: EatingWell Magazine, May/June 2009

Nutrition Facts (per serving)

121 Calories
7g Fat
11g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 10
Serving Size about 1 cup
Calories 121
% Daily Value *
Total Carbohydrate 11g 4%
Dietary Fiber 2g 7%
Total Sugars 5g
Added Sugars 2g 4%
Protein 5g 10%
Total Fat 7g 8%
Saturated Fat 2g 10%
Cholesterol 13mg 4%
Vitamin A 3971IU 79%
Vitamin C 31mg 35%
Folate 77mcg 19%
Sodium 324mg 14%
Calcium 107mg 8%
Iron 1mg 6%
Magnesium 22mg 5%
Potassium 289mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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