My Low Carb 7 Layer Salad is a THM-ified version of my mom’s classic recipe. Loads of veggies layered with turkey bacon and cheese then topped with a sweet, tangy, creamy, low carb dressing — but without the sugar. This beauty is best with an overnight in the fridge so be sure to plan ahead (or at least give it a few hours before serving). Since this salad keeps well, it’s perfect for making ahead for easy lunches or to take along to potlucks, family reunions, and BBQs.
One of my favorite things ever when I was growing up was my mom’s 7 layer salad. Always made in the clear glass 9 x 13″ baking dish. Always full of delicious layers.
The bacon/cheese/onion/sweet, tangy, creamy dressing is still my favorite part.
Somehow, though, over the years it became just a fond memory. I don’t know why I never make it myself. Making a 7 layer salad is so easy!
While brainstorming recipes to put on the blog the delicious memory of mom’s 7 layer salad came to mind. Unfortunately, mom’s delicious recipe is not THM friendly since it uses white sugar in the dressing.
Also, I was mortified to discover I could not remember how to make it.
So I called mom and asked her. She hadn’t made it in ages either and it took both of us to remember what she put in her 7 layer salad recipe.
Thanks to the simple Trim Healthy Mama Plan guidelines I was able to create a THM-friendly version of my favorite summer salad recipe.
What’s In A Low Carb 7 Layer Salad?
The best part about a salad like this is how versatile it is. The layers can literally be anything you like! Just keep your ingredients on-plan and low carb 😉
Also, the key to keeping this salad fresh is making sure the dressing and the lettuce stay far apart. Hence, all the layers, right?
My mom’s 7 layer salad has…
I’ve seen recipes with other ingredients such as cucumbers, tomatoes, hard cooked eggs, and even mushrooms.
Since I want to make my childhood favorite THM friendly, the recipe below uses the salad ingredients my mom used. However, feel free to substitute or even add ingredients to your liking or what you have on hand.
7 layer salad is a very flexible recipe. I saw quite a few recipes out there on the interwebs with more than 7 layers, too 😉
Finally, all I had to do was tweak the dressing by using an on-plan sweetener instead of sugar. And, I lightened it up a tiny bit by using a bit of non-fat Greek yogurt.
Are Peas Low Carb? Can You Eat Peas In A THM S Setting?
Peas are starchier than many low carb veggies, but you can eat a small amount in a THM S setting.
I have a delicious Easy Peasy Pea Salad recipe that I love to make for the Sabbath, and my mother in law makes it often for family get togethers.
However, if you’re in weight loss mode you’ll want to enjoy peas occasionally and keep them to a minimum in your S meals.
If you’re struggling to lose, keep peas to a THM E setting instead.
This salad should serve 12 to 16 so the amount of peas in each serving should be minimal. If you’d rather skip the peas, try substituting broccoli instead.
How To Make A Low Carb Layered Salad.
Making this salad is super easy. Prepare your ingredients and layer away!
I prefer to end up with the cheese on top before putting the dressing on, as that’s how mom made it.
But, you can layer ingredients in any order you like.
Just make sure you have easy, bite-sized pieces of each ingredient. I chose to thinly slice the Romaine lettuce as I much prefer it that way. If you like yours chopped instead that’s just fine.
What’s The Best Container To Use?
A regular 9 x 13″ glass baking dish is probably the iconic vessel for displaying this lovely layered salad. If not that, then surely the classic Tupperware bowl.
But, any suitably-sized dish or bowl works too.
Can You Make A 7 Layer Salad Ahead Of Time?
Yes, absolutely! That’s one of the best things about this salad.
Make ahead salads are perfect for taking along to potlucks, BBQs, family reunions, and carry-ins at work.
That also means it’s perfect for making ahead at home, too. You’ll then have easy access to a healthy salad for several days (if it lasts that long, of course).
For more salad recipes, check out my Salads category.
How To Fit This Low Carb 7 Layer Salad Recipe Into Your THM Meal Plan.
Always consult the Trim Healthy Mama Plan Book for complete information on how to put together your meals.
Since this is a THM S salad recipe, keep your carbs to a minimum. As written, for 16 servings each serving would have about 2.7 grams of net carbs – though keep in mind that this includes the carbs in non-starchy veggies.
Since, on the Trim Healthy Mama Plan, we don’t count the carbs in our non-starchies, this low-carb 7 layer salad basically has a carb amount of 0 grams per serving 😉
Enjoy as a main dish salad or as a side with your favorite protein, such as grilled chicken or fish.
Keep the added carbs in your meal within the guidelines for a THM S meal.
What Will You Put In Your Low Carb 7 Layer Salad?
Did you grow up eating this type of salad? What was in it? This salad is one of my all-time favorites, right up there with broccoli salad!
I hope you enjoy this little piece of my childhood as much as I do! And, even better, make it your own to enjoy with your family. I’d love to hear how it turns out for you so come back and let us know!
- 8 cups thinly sliced romaine lettuce (1 1/2 to 2 heads) *see notes
- 3 cups fresh cauliflower florets, in bite size pieces
- 1 cup frozen peas, thawed and drained
- 1 cup red onion, finely chopped
- 1 cup turkey bacon, cooked and chopped (11 to 12 pieces)
- 2 cups shredded cheddar cheese
Low Carb Creamy Dressing
- 1 cup mayonnaise
- 1/2 cup 0% Greek yogurt
- 1/2 cup Parmesan cheese
- 2 teaspoons stevia and erythritol blend, such as THM Super Sweet (or desired sweetener to taste)
- 1 teaspoon apple cider vinegar
- Salt to taste, if desired
- In a large glass bowl, trifle dish, or 9 x 13" baking dish, layer each salad ingredient in the order listed (or as desired).
- For the dressing: in a small mixing bowl, whisk together the mayo, yogurt, Parmesan cheese, sweetener, apple cider vinegar, and salt (if using).
- Spread on salad, making sure to cover completely.
- Garnish with more shredded cheese, bacon, chives, etc. as desired.
- Cover and refrigerate overnight, or at least several hours, before serving.
If using chopped romaine, or another lettuce, you may want to use less than 8 cups...maybe 6 instead.
If you don't want to use peas, substitute with fresh broccoli.
I used a store-bought stevia/erythritol blend to make the dressing. When using other sweeteners, always start out with a small amount and adjust as necessary.
You can also use all mayo instead of adding yogurt but it will make it more heavy on fat.
If desired, make more of the dressing to serve on the side for those who'd like more dressing.
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
- Gentle Sweet™ (Xylitol, Erythritol & Stevia Ground Blend) 16oz (3 Bags) – Trim Healthy Mama Store
- Xylitol-Free Gentle Sweet™ 16oz Bag
- Pure Stevia Extract Powder 1oz Bag
- Super Sweet Blend™ 16oz Bag
- Bragg Organic Unfiltered Apple Cider Vinegar, Raw, 128 Ounce
- Bellemain Stainless Steel Non-Slip Mixing Bowls with Lids
- Ouddy 2 Pack Silicone Whisk, Balloon Whisk Set
Nutrition Information:Yield: 16 Serving Size: 1 cup
Amount Per Serving: Calories: 207.2Total Fat: 16.8gSaturated Fat: 5.1gTrans Fat: 0gUnsaturated Fat: 1.8gCholesterol: 38.7mgSodium: 372.7mgCarbohydrates: 4gNet Carbohydrates: 2.7gFiber: 1.3gSugar: 3.2gProtein: 11.1g
Nutrition information is approximate and based on the best knowledge available at the time of recipe publication. Your results may vary due to differences in ingredients. You can make your own calculations if this recipe does not include nutrition info by using an online calculator such as https://recipes.sparkpeople.com/recipe-calculator.asp