Home Recipe Salad Recipes Seven Layer Vegetable Salad

Seven Layer Vegetable Salad

seven layer vegetable salad
  • (8 cups) Romaine or green leaf lettuce, shredded
  • (1 medium) green pepper, chopped
  • (2 cups) mushrooms or carrots, sliced
  • (1 1/2 cups) canned kidney or garbanzo beans, rinsed and drained
  • (1 1/2 cups) frozen peas, partially thawed under cold water
  • (6 Tbsp.) light mayonnaise
  • (6 Tbsp.) light or nonfat sour cream
  • (6 Tbsp.) low-fat milk or fat-free half-and-half
  • (3/4 tsp.) garlic powder
  • (1 1/2 tsp.) oregano leaves, crumbled
  • (1 1/2 tsp.) black pepper
  • (1 cup) reduced-fat sharp cheddar cheese, shredded and packed
  • (1/4 cup) less-fat bacon bits (optional)

Seven Layer Vegetable Salad

Seven layers of vegetables, creamy garlic dressing, cheese and bacon bits.

Preparation Time
About 15 minutes
Cook Time
No cooking required


  1. 1In a medium bowl, whisk together mayonnaise, sour cream, milk, garlic powder, oregano and pepper.
  2. 2In a 13x9 in. glass dish, layer lettuce, green pepper, mushrooms, beans and peas. Top with dressing, spread into an even layer, cheese and bacon bits.

  3. 3Serve immediately, or cover and refrigerate until ready to serve.

Nutritional Information

Serving Size: 1/12 of salad

Amount Per Serving:
  • Calories 115
  • Total Fat 4.5 g
  • Total Carbohydrate 12 g
  • Protein 7 g
  • Cholesterol 5 mg
  • Sodium 247 mg
  • Fiber 4 g

Additional Information

Recipe Category: Salad

Recipe Subcategory: Fruit/Vegetable Salads

Recipe Ethnicity: N/A

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: Yes

Vegetarian/Allergen Info: Contains Eggs, Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.