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.
The beans are a good source of disease-fighting antioxidants, and they have protein and fiber, as well as energy-boosting iron. Avocado adds creaminess and fiber. Plus, its fats help your body take in nutrients, including heart-healthy lycopene.
This 7-layer salad looks great in a large glass bowl. I usually make it with bacon, lettuce, red onion, pea, Cheddar cheese, and cauliflower but you can vary the type of onions, cheese, etc. There's never too much because everybody loves it!
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.
Leafy Green Vegetables. Leafy green vegetables like kale, spinach, arugula and lettuce are loaded with minerals and fibre which increase satiety and help in weight loss.
“Crunchy noodles are like eating chips,” says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. All they add to your salad are calories (around 120 per half cup) and fat (half of those calories, at around 60 grams).
Salads that stay fresh all week use separate containers for toppings and dressing to keep crunchy foods crunchy. Prep the toppings and dressing so the entire salad will be ready to grab when needed – just mix the containers together before eating. Meal prep salad is a lot like building a salad you'd eat right away.
This classic seven-layer salad is thought to have originated in the 1950's in the South where it was referred to as seven-layer pea salad. Although there have been variations since the 1950's the basic structure of the salad as remained the same.
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.
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 best Ambrosia Salad recipe is made with pineapple, mandarin oranges, yogurt, mini marshmallows, coconut and whipped cream. This easy side dish has a delicious tropical sweetness and is always a crowd favorite!
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.
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.
Because fruits are high in fiber and water, they help you feel full, making you less likely to overeat. Grapefruit, apples, avocados, and watermelon are some of the best fruits to support weight loss plans.
There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.
While spring mix, spinach, and kale are often hailed as the salad bar's nutritional powerhouses, the truth is that romaine is, as far as vitamins and minerals and all that good stuff is concerned, actually very comparable (and in some ways better) than its supposedly-so-much-more-virtuous cousins.
Introduction: My name is Wyatt Volkman LLD, I am a handsome, rich, comfortable, lively, zealous, graceful, gifted person who loves writing and wants to share my knowledge and understanding with you.
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