Our healthy recipe for 7 layer salad can also be used as a 7 layer dip with fresh chopped vegetables (think carrots, celery and tri-colored peppers). Yum!
Football season is here again!If you havea family of football fans then you need touchdown-worthy “All-American”football food.This Clean Cuisine style 7-Layer Salad recipe is sure to bowl the whole gang over – especially when they discover it’s vegan and super healthy too! On second thought, you might actually want to keep the whole “healthy thing” hush-hush since nobody will know if you don’t tell (wink).
- Table of Contents -
How to Make the Best 7 Layer Salad Recipe
Simple Swaps for the 7 Layer Salad
Kitchen Favorites
How to Make the Best 7 Layer Salad Recipe
Ihave been making thisvegan / dairy-free 7-layer salad recipe every season for a few years now and it is always a hit with everyone, including the kids. I especially love that it looks impressive but is really super easy to make!
Simple Swaps for the 7 Layer Salad
THE BEAN LAYER
You’re definitely not going to want to skip this part. With just a few ingredients, the flavor add to this entire dish is amazing. Of course, if you’re in a rush a can of refried beans will do.
THE GUACAMOLE LAYER
Making this simple guacamole is easy and efficient. However, picking up pre-made guacamole is also pretty great too. We love Wholly Guacamole as a quick substitute because their ingredients are minimal and clean.
Wholly Guacamole Ingredients: hass avocados, tomatillos, water, onions, jalapeno peppers, contains 2% or less of cilantro, garlic, salt.
THE TOMATO LAYER
For the tomato layer, you can use any kind of tomatoes. We prefer vine tomatoes or roma tomatoes that ripe on the counter. Feel free to use any kind of tomato you have available… or pick up some fresh pico de gallo from your grocery. We love the deli pico that is made fresh daily. Can’t find it? Ask your grocer.
Looking for a killer pico de gallo recipe? Check out Gluten Free Dad.
Our healthy recipe for 7 layer salad can also be used as a 7 layer dip with fresh chopped vegetables (think carrots, celery and tri-colored peppers). Yum!
4 teaspoons all-natural taco seasoning (such as Simple Mills)
Heat the oil in a large heavy skillet over medium heat; add the garlic and onion and sauté until soft and caramelized. Add the mashed beans and taco seasoning and cook for 4 to 5 minutes. Set beans aside to cool. When cool, spread the refried beans on the bottom of an 8 x 8-inch casserole dish.
LAYER 2 | GUACAMOLE
2 Haas avocados, pitted
Juice from 1 whole lime
Unrefined sea salt, to taste
Place the avocado flesh in a large bowl and use a pastry blender to mash. Add the lime juice and salt and mash until smooth and creamy. Spread guacamole on top of the refried beans.
LAYER 3 | BUTTER LETTUCE
2 cups butter lettuce, finely chopped
Arrange the butter lettuce on top of the guacamole.
LAYER 4 | RED ONION
1 cup red onion, finely chopped
Spread the layer of onion out across the lettuce.
LAYER 5 | CILANTRO
1 cup cilantro, chopped
Spread the cilantro over the onion.
LAYER 6 | TOMATOES
2 cups tomatoes, chopped
1 teaspoon lime or lemon juice
Unrefined sea salt to taste
Mix tomato ingredients in a small bowl and then spread across the cilantro.
LAYER 7 | BLACK OLIVE
3 cans (2.5 ounces each), sliced olives, drained
Arrange the sliced olives on top of the butter lettuce.
Seven-layer Salad (lettuce Salad Made With A Combination Of Onion, Celery, Green Pepper, Peas, Mayonnaise, Cheese, Eggs, And/or Bacon) (1 cup) contains 7.3g total carbs, 5.7g net carbs, 25.9g fat, 5.6g protein, and 281 calories.
A fabulous 7-layer salad consisting of Romaine lettuce, peas, red onion, bacon, hard-boiled eggs, cheddar cheese and green onions. The dressing is killer!
If you're following a 2,000-calorie-per-day diet and are enjoying the salad as a meal, says Siegel, aim for no more than 500 to 600 calories per serving.
The basic parts of a salad are the base, the body, the garnish, and the dressing. The five basic types of salad are green salads (tossed or composed), bound, vegetable, fruit, and combination.
The five elements are lettuce, a fruit, a nut, a cheese, and a wild-card flavor kicker, such as olive, caper, radish, sun-dried tomato, or, in this case, red onion pickle. The dressing should be flavorful and interesting, but usually clear enough to see the colors of the salad.
Use crispy greens like romaine or iceberg, and keep them in a cloth produce bag. In a plastic bag they will go limp much sooner. If you have to prepare it once, and have it last a week, rather than making a new salad each day, keep the ingredients in separate glass or plastic containers.
Thanks to the blue cheese or ranch dressing and bacon crumbles, it can pack in four times the fat of a T-bone steak. It also falls short in the nutrition department. That's because iceberg lettuce contains fewer vitamins and minerals than most dark leafy greens.
Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.
If you like a creamy dressing, try adding Greek yogurt or avocado for healthy, natural fats. Or if you prefer a vinaigrette, consider adding your favorite citrus juice or zest for a pop of color. “I love a quick homemade vinaigrette of olive oil, lemon, fresh garlic and lots of oregano,” Allers notes.
Salads are loaded with fibres, and when you add a good amount of fibre in your daily meal plan, it can definitely target your belly fat and help it move away faster.
You might lose weight as a result of eating fewer unhealthy foods. One of the reasons why salad is considered a healthy choice when you're aiming to maintain your weight or shed pounds is that they are usually chock-full of fiber—which is considered to be helpful in aiding with weight loss.
Can you lose weight by eating a salad every day? "Eating salads on a daily basis as part of an overall healthy lifestyle may support gradual weight loss over time," says Karnatz. "This is because leafy greens are low in calories and high in volume and fiber, which will keep you satisfied for longer," she adds.
As an estimate, a small side salad with just greens and a low-calorie dressing might have around 50-100 calories. A larger main course salad with a variety of vegetables, proteins, and toppings could range from 200 to 600 calories or more.
Introduction: My name is Carlyn Walter, I am a lively, glamorous, healthy, clean, powerful, calm, combative person who loves writing and wants to share my knowledge and understanding with you.
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