Seven-Layer Salad is a classic American dish that is perfect for picnics, potlucks or any occasion. This Lettuce salad is made with a combination of Onion, Celery, Green Pepper, Peas, Mayonnaise, Cheese, Eggs and/or Bacon. One serving of this salad, which is about 1 cup, contains roughly 281 calories.
Besides being delicious, Seven-Layer Salad is also packed with nutrients. For a single serving size, it contains approximately 16 grams of fat, 20 grams of carbohydrates and 8 grams of protein. The high-fat content mostly comes from the Mayonnaise and Cheese, but there are also omega-3 fatty acids found in ingredients such as Eggs and Bacon.
Whether you're on a low-carb or high-protein diet, Seven-Layer Salad can be a great option for maintaining a balanced diet. Here we will discuss the ingredients, preparation, variations and serving suggestions for this tasty salad.
What is Seven-Layer Salad?
Seven-Layer Salad is a classic American dish made with layers of Lettuce, Onion, Celery, Green Pepper, Peas, Mayonnaise, Cheese, and Bacon or Eggs. The salad is usually made in a large clear bowl so that the layers are visible. Each layer is seasoned with salt and pepper, and the salad is served chilled. The salad is a great option for those who want to have a healthy meal that is also satisfying. It is packed with vitamins and minerals from the veggies and protein from the eggs, cheese and bacon.
Seven-Layer Salad is a high-fat, high-carbohydrate dish that is also rich in protein. The nutritional content of the salad depends on the ingredients used, but here is an approximate breakdown based on one cup serving size:
- Calories: 281
- Total Fat: 16g
- Saturated Fat: 6g
- Cholesterol: 88mg
- Sodium: 340mg
- Total Carbohydrates: 20g
- Dietary Fiber: 5g
- Protein: 8g
The salad is also a good source of vitamins A and C, calcium and iron.
Ingredients of Seven-Layer Salad
The ingredients used to make Seven-Layer Salad vary from recipe to recipe, but here are the most commonly used ones:
- Lettuce: About 6 cups of shredded iceberg lettuce or romaine lettuce.
- Onion: 1/2 cup of diced onions.
- Celery: 1/2 cup of thinly sliced celery.
- Green Pepper: 1/2 cup of diced green pepper.
- Peas: 1/2 cup of frozen peas.
- Mayonnaise: 1 cup of mayonnaise.
- Cheese: 1 cup of shredded cheddar cheese.
- Eggs and/or Bacon: 3 hard-boiled eggs and/or 6 strips of crispy bacon.
Feel free to swap out or add your favorite veggies, such as cucumber, carrot, or cherry tomatoes.
Preparation of Seven-Layer Salad
Making Seven-Layer Salad is a fairly easy process that involves the following steps:
- Layer the shredded Lettuce on the bottom of a clear glass bowl.
- Add a layer of Onions, followed by Celery, Green Pepper, and Peas. Each layer should be sprinkled with salt and pepper for seasoning.
- Spread a layer of Mayonnaise on top of the vegetables, making sure to cover the edges of the bowl to keep the layers intact.
- Add a layer of shredded cheddar Cheese and top with hard-boiled Eggs and/or Bacon.
- Repeat layers until all ingredients are used, finishing with a layer of cheese and eggs/bacon on top.
- Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or up to overnight.
When ready to serve, remove the plastic wrap and garnish the salad with fresh herbs such as parsley or chives.
Presentation of Seven-Layer Salad
Seven-Layer Salad is usually served as a side dish with grilled meats, sandwiches, or burgers. It is often served in a clear glass bowl so that the layers are visible, which makes for an impressive and appetizing presentation. You can also layer the salad in individual glasses or mason jars for a visually striking and portable option.
History of Seven-Layer Salad
The origins of Seven-Layer Salad are unclear, but it is believed to have become popular in the 1950s and 1960s. It is a classic midwestern dish that is often served at church potlucks, picnics, and family gatherings. The salad was originally made with canned Peas and Mayonnaise, but modern versions use fresh vegetables and a variety of seasonings to make it more flavorful and nutritious.
Variations of Seven-Layer Salad
Seven-Layer Salad is a versatile dish that can be customized to suit individual tastes. Here are some popular variations:
- Italian: Replace the Mayonnaise with pesto and the cheddar Cheese with parmesan cheese.
- Mexican: Add a layer of seasoned ground beef or shredded chicken, black beans, and diced tomatoes. Garnish with cilantro and jalapeños.
- Greek: Use feta cheese instead of cheddar cheese and add layers of sliced cucumbers, cherry tomatoes, and Kalamata olives. Dress with a lemon-oil vinaigrette.
Feel free to experiment with different ingredients to find your favorite combination.
Tips for Making Seven-Layer Salad
- Use a clear glass bowl to showcase the colorful layers.
- Make sure to chop the veggies into small, bite-sized pieces for easy eating.
- Use a variety of veggies to add flavor and texture.
- Season each layer with salt and pepper to enhance the flavor.
- Cover the edges of the bowl with Mayonnaise to create a seal and prevent the layers from mixing together.
- Refrigerate the salad for at least 2 hours, or even better overnight, to allow the flavors to blend together.
You can make the salad ahead of time and store it in the fridge for up to 2-3 days. However, it is best not to add the
Bacon or
Eggs until you are ready to serve to prevent sogginess.
Serving Suggestions for Seven-Layer Salad
Seven-Layer Salad is a great side dish for any occasion. Here are some serving suggestions:
- Grilled meats: Serve the salad alongside grilled steak, chicken, or fish for a complete meal.
- Sandwiches: Pair the salad with sandwiches, subs or wraps for a satisfying lunch.
- Potlucks: Bring the salad to potluck gatherings or family reunions for an easy and crowd-pleasing dish.
- Picnics: Pack the salad in a portable container and enjoy it on-the-go at picnics, concerts, or outdoor events.
Pairings for Seven-Layer Salad
Seven-Layer Salad pairs well with a variety of beverages and dishes. Here are some pairings to try:
- Iced tea: The sweetness of the tea offsets the saltiness of the salad.
- Wine: For a refreshing twist, pair the salad with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
- BBQ: Serve the salad alongside BBQ chicken, ribs or pulled pork for a delicious and satisfying meal.
- Tacos: Pair the salad with crispy fish or shrimp tacos for a flavorful and fresh combo.
Remember: the salad is versatile enough to be paired with a variety of dishes, so don't be afraid to experiment and create your own perfect combination.
Seven-layer salad is a classic midwestern dish that is often served at church potlucks, picnics, and family gatherings.
5 FAQ About Seven-Layer Salad
1. What is Seven-Layer Salad?
Seven-Layer Salad is a classic American salad dish that consists of layers of Lettuce, Onion, Celery, Green Pepper, Peas, Mayonnaise, Cheese, Eggs, and/or Bacon. It is typically served in a clear glass bowl so that the colorful layers can be seen.
2. How many calories does a cup of Seven-Layer Salad have?
A cup of Seven-Layer Salad contains approximately 281 calories. However, the exact calorie count may vary depending on the specific ingredients used in the recipe.
3. What are the health benefits of Seven-Layer Salad?
Seven-Layer Salad is a good source of fiber, vitamins, and minerals. The lettuce, peas, and vegetables provide a variety of nutrients, while the eggs and cheese offer protein and healthy fats. However, the high amount of mayonnaise used in the recipe can make it a high-calorie and high-fat dish.
4. How is Seven-Layer Salad made?
To make Seven-Layer Salad, simply layer the lettuce, onion, celery, green pepper, peas, and bacon and/or hard-boiled eggs in a bowl. Spread a layer of mayonnaise over the top, followed by a layer of shredded cheese. Repeat the process until you have seven layers. Cover and refrigerate until ready to serve.
5. Can Seven-Layer Salad be made in advance?
Yes, Seven-Layer Salad can be made several hours or even a day in advance. However, it is important to keep it refrigerated until ready to serve to prevent spoilage or foodborne illness.