Seven Layer Salad

Seven Layer Salad is a delicious side recipe similar to: “Midwestern Salad”. This is a healthier version. Ingredients include: Romaine lettuce, green peas, bell peppers, tomatoes, celery, scallions, bacon and Cheddar cheese. It is well seasoned with salt, pepper and basil. It is also a low calories, low fat, low cholesterol, low sodium, low carbohydrates, low sugars, gluten-free, heart-healthy, diabetic-friendly and Weight Watchers (3 SmartPoints), (2 PointsPlus) recipe. It takes (30) minutes to prepare with no-cooking and can be made (1) day ahead of time. A good option for any holiday or event. Makes (10) servings. Seven Layer Salad will be loved by all of your family, friends and seven-layer-saladguests.

Prep Time: 30 Minutes.
Total Time: 30 Minutes.


8 cups shredded Romaine lettuce
1 cup frozen green peas, thawed
1 medium-size yellow bell pepper, diced
1 cup halved grape tomatoes or
quartered cherry tomatoes

1 cup sliced celery
1/2 cup sliced scallions
3/4 cup non-fat plain yogurt
3/4 cup low-fat mayonnaise
2 tsp cider vinegar
1-2 teaspoons granulated sugar
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/2 cup shredded 2% Cheddar cheese
1/2 cup thinly sliced fresh basil
3 strips cooked bacon, crumbled

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


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

2. Whisk yogurt, mayonnaise, vinegar, sugar, garlic powder, salt and pepper in a medium-size bowl until smooth. Spread the dressing evenly over the top of the salad. Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.

Yield: 10 Servings.
Serving Size: 1 cup per serving.

Weight Watchers (3 SmartPoints), (2 PointsPlus)
Carb Choices:

Diet Exchange:
1 Vegetable + 1/2 Meat(L) + 1/2 Fat

Calories: 84, Total Fat: 4g, Saturated Fat: 1g, Cholesterol: 7mg, Sodium: 355mg, Sugars: 2g, Fiber: 2g, Protein: 5g

Original recipe and image from: Meredith Corporation.

DISCLAIMER: WeightWatchers is a registered trademark of WeightWatchers International Inc. Points, PointsPlus and SmartPoints are trademarks of WeightWatchers International Inc. Authentic information about the program is only available at your local WeightWatchers meeting. This site is not affiliated with WeightWatchers International in any way and WeightWatchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a WeightWatchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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