7-layer salads are a fun and colorful way to enjoy a mix of veggies and proteins, and they don’t have to pack on the calories. Here are ten delicious recipes that keep each serving under 250 calories while still delivering on taste. Perfect for a light meal or a side dish at your next gathering, these salads are sure to impress without a hefty calorie count.
Classic 7-Layer Salad: Lettuce, Tomatoes, Cucumbers, Green Peppers, Onions, Boiled Eggs, Light Mayo.

This Classic 7-Layer Salad is a vibrant and refreshing dish that’s perfect for any gathering. Layered with crisp lettuce, juicy tomatoes, crunchy cucumbers, and colorful green peppers, it’s a feast for the eyes and the taste buds. The boiled eggs add a satisfying richness, while light mayo ties everything together with a creamy finish. Not only is it simple to make, but this Cold Veggie Salad Side Dish is also ideal for meal prepping and serving a crowd.
Ingredients
- 4 cups lettuce, chopped
- 1 cup tomatoes, diced
- 1 cup cucumbers, sliced
- 1 cup green peppers, chopped
- 1 small onion, thinly sliced
- 4 boiled eggs, sliced
- 1/2 cup light mayonnaise
Instructions
- In a clear glass bowl, layer the chopped lettuce at the bottom.
- Add a layer of diced tomatoes over the lettuce.
- Next, add the cucumber slices evenly across the tomatoes.
- Follow with a layer of chopped green peppers.
- Top this with the sliced onions for added crunch.
- Add the boiled egg slices as the next layer.
- Finally, spread the light mayonnaise evenly over the top, sealing in the freshness and flavors.
- Chill in the refrigerator for at least an hour before serving to let the flavors meld.
Southwest 7-Layer Salad: Romaine Lettuce, Black Beans, Corn, Cherry Tomatoes, Avocado, Salsa, Greek Yogurt.

This Southwest 7-Layer Salad packs a punch with its vibrant flavors and fresh ingredients. It’s a delightful mix of textures, from the crisp romaine lettuce to the creamy avocado and tangy salsa. Perfect for any meal, this salad is simple to prepare, making it an excellent choice for busy weeknights or gatherings.
Layered with black beans, corn, cherry tomatoes, and a dollop of Greek yogurt, this salad is not just tasty but also nutritious. Ideal as a light dinner or a side dish, it’s sure to impress with its colorful presentation and refreshing taste. You can easily make it ahead of time, making it a practical option for meal prep.
Ingredients
- 4 cups romaine lettuce, chopped
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup corn, canned or frozen
- 1 cup cherry tomatoes, halved
- 1 avocado, diced
- 1 cup salsa
- 1/2 cup Greek yogurt
Instructions
- In a large bowl, layer the chopped romaine lettuce as the base.
- Next, add the black beans evenly over the lettuce.
- Follow with a layer of corn and then the halved cherry tomatoes.
- Add the diced avocado on top, followed by a generous scoop of salsa.
- Finish with a dollop of Greek yogurt in the center.
- Serve immediately or cover and refrigerate for up to 2 hours before serving.
Greek-Inspired 7-Layer Salad: Romaine Lettuce, Cucumbers, Cherry Tomatoes, Red Onions, Kalamata Olives, Feta Cheese, Greek Dressing.

This Greek-Inspired 7-Layer Salad is a delightful mix of fresh ingredients that brings a burst of flavor to any meal. With crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumbers, and tangy feta cheese, each bite is a refreshing experience. It’s simple to make, making it perfect for a quick lunch or a side dish for dinner.
The layers come together beautifully, creating a colorful and healthy dish that’s great for gatherings. Plus, it’s light yet satisfying, keeping each serving under 250 calories. Whether you’re looking for a cold salad to enjoy on a hot day or a flavorful side for your main course, this layered salad is sure to impress!
Ingredients
- 4 cups romaine lettuce, chopped
- 1 cup cucumbers, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red onions, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1 cup feta cheese, crumbled
- 1/2 cup Greek dressing
Instructions
- Start by layering the chopped romaine lettuce at the bottom of a large glass bowl for a beautiful presentation.
- Add the diced cucumbers on top of the lettuce, followed by the cherry tomatoes.
- Next, sprinkle the sliced red onions evenly over the tomatoes.
- Add the Kalamata olives, ensuring they are well distributed.
- Top with crumbled feta cheese, adding a rich, salty flavor.
- Drizzle Greek dressing over the top layer, or serve it on the side for individual preferences.
- Chill in the refrigerator for about 30 minutes before serving to let the flavors meld together.
Bacon And Egg 7-Layer Salad: Lettuce, Tomatoes, Hard-Boiled Eggs, Turkey Bacon, Green Onions, Light Mayo, Shredded Cheese.

This Bacon and Egg 7-Layer Salad is a delightful combination of flavors and textures, making it a hit for lunch or as a side dish at dinner. With layers of crispy turkey bacon, creamy hard-boiled eggs, and fresh vegetables, it’s not just tasty but also visually appealing. Plus, it’s simple to prepare, making it a great option for busy days.
The light mayo and shredded cheese add creaminess without overwhelming the dish, keeping it light and refreshing. Whether you’re preparing a meal for yourself or a crowd, this seven-layer salad is sure to impress everyone at the table!
Ingredients
- 4 cups lettuce, chopped
- 1 cup cherry tomatoes, halved
- 4 hard-boiled eggs, sliced
- 6 slices turkey bacon, cooked and crumbled
- 1/2 cup green onions, sliced
- 1/2 cup light mayonnaise
- 1/2 cup shredded cheese (cheddar or your choice)
Instructions
- Start by layering the chopped lettuce in a large bowl or trifle dish.
- Add the halved cherry tomatoes on top of the lettuce.
- Next, layer the sliced hard-boiled eggs evenly over the tomatoes.
- Sprinkle the crumbled turkey bacon over the eggs.
- Add the sliced green onions on top of the bacon.
- Spread the light mayonnaise over the green onions, smoothing it out evenly.
- Finally, sprinkle the shredded cheese on top to finish the layers.
- Chill in the refrigerator for about 30 minutes before serving to let the flavors meld.
Asian-Inspired 7-Layer Salad: Cabbage, Shredded Carrots, Edamame, Bell Peppers, Green Onions, Sesame Seeds, Light Dressing.

This Asian-inspired 7-layer salad is a fresh and crunchy treat, packed with vibrant colors and flavors. Featuring layers of crisp cabbage, sweet shredded carrots, nutritious edamame, and crunchy bell peppers, this cold veggie salad is a perfect addition to any meal or gathering.
The salad is not only delicious but also incredibly simple to make. Just layer the ingredients in a bowl, drizzle with a light dressing, and top with sesame seeds for a nutty finish. It’s a great way to enjoy fresh salad recipes while keeping your calorie count under control!
Ingredients
- 2 cups shredded cabbage
- 1 cup shredded carrots
- 1 cup shelled edamame (cooked)
- 1 cup diced bell peppers (any color)
- 1/4 cup chopped green onions
- 2 tablespoons sesame seeds
- 3 tablespoons light sesame dressing
Instructions
- In a large glass bowl, start by layering the shredded cabbage at the bottom.
- Add a layer of shredded carrots on top of the cabbage.
- Next, layer the cooked edamame evenly over the carrots.
- Follow with the diced bell peppers, spreading them out evenly.
- Sprinkle the chopped green onions over the bell peppers.
- Drizzle the light sesame dressing over the entire salad.
- Finally, top with sesame seeds before serving. Enjoy chilled!
Mediterranean 7-Layer Salad: Romaine Lettuce, Cucumbers, Red Onions, Tomatoes, Olives, Feta Cheese, Hummus.

The Mediterranean 7-Layer Salad is a vibrant and refreshing dish that combines crunchy romaine lettuce, crisp cucumbers, zesty red onions, juicy tomatoes, briny olives, and creamy feta cheese. Topped off with a layer of savory hummus, this salad is packed with flavor and nutrition. It’s a simple recipe that’s perfect for a light lunch or a delightful side dish at dinner.
This cold salad not only looks impressive but also allows for easy preparation ahead of time. Layering the ingredients keeps them fresh and crunchy until you’re ready to serve. Whether you’re looking for a satisfying meal or a crowd-pleaser at a potluck, this Mediterranean salad fits the bill!
Ingredients
- 4 cups romaine lettuce, chopped
- 1 cup cucumbers, sliced
- 1/2 cup red onions, thinly sliced
- 1 cup tomatoes, diced
- 1/2 cup black olives, pitted and halved
- 1 cup feta cheese, crumbled
- 1 cup hummus
Instructions
- Layer the romaine lettuce evenly at the bottom of a large glass bowl.
- Add a layer of sliced cucumbers over the lettuce.
- Next, add the sliced red onions on top of the cucumbers.
- Follow with the diced tomatoes, spreading them evenly.
- Add the halved black olives as the next layer.
- Sprinkle the crumbled feta cheese over the olives.
- Finally, dollop the hummus on top, spreading it gently to cover the salad.
- Serve immediately, or cover and refrigerate for up to 2 hours before serving.
Cauliflower 7-Layer Salad: Cauliflower Florets, Tomatoes, Green Beans, Shredded Carrots, Red Onion, Light Mayo, Boiled Eggs.

This Cauliflower 7-Layer Salad is a delightful mix of fresh flavors and textures. With crisp cauliflower florets, juicy tomatoes, and crunchy green beans, it’s a refreshing dish that’s not only pleasing to the palate but also visually stunning. Each layer brings its own unique taste, making it a great option for a light meal or a side dish at gatherings.
It’s simple to make, requiring minimal prep time. Just chop your veggies, layer them in a bowl, and you’re ready to serve. The light mayo adds a creamy touch that ties everything together beautifully. Perfect for those who appreciate fresh salad recipes, this layered creation is sure to impress!
Ingredients
- 2 cups cauliflower florets
- 1 cup cherry tomatoes, halved
- 1 cup green beans, trimmed and blanched
- 1 cup shredded carrots
- 1/2 red onion, thinly sliced
- 1/2 cup light mayonnaise
- 4 boiled eggs, sliced
Instructions
- In a large bowl, start layering the salad by adding cauliflower florets at the bottom.
- Next, add the green beans, followed by the shredded carrots, and then the sliced red onion.
- Top with the halved cherry tomatoes and arrange the boiled egg slices on top.
- Finally, drizzle the light mayonnaise over the top and season with salt and pepper to taste.
- Cover and refrigerate for at least 30 minutes before serving to let the flavors meld.
Avocado And Shrimp 7-Layer Salad: Lettuce, Avocado, Shrimp, Tomatoes, Red Onions, Cucumber, Light Vinaigrette.

This Avocado and Shrimp 7-Layer Salad is a light and refreshing dish, perfect for those warm days when you want something simple yet satisfying. The combination of fresh ingredients creates a delightful mix of flavors, from creamy avocado to juicy shrimp, all layered beautifully in a bowl.
Making this salad is quick and easy, making it an excellent choice for lunch or dinner. It also works well as a side dish for gatherings or barbecues, as it can be prepared in advance. With every bite, you’ll enjoy the crunch of fresh veggies, the tenderness of shrimp, and a tangy light vinaigrette that pulls everything together.
Ingredients
- 4 cups romaine lettuce, chopped
- 1 ripe avocado, diced
- 1 cup cooked shrimp, peeled and deveined
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1 cucumber, sliced
- 1/4 cup light vinaigrette dressing
Instructions
- Layer the lettuce at the bottom of a large clear bowl.
- Add the diced avocado on top of the lettuce.
- Next, layer the shrimp evenly over the avocado.
- Add the halved cherry tomatoes as the next layer.
- Follow with the sliced red onion.
- Add the cucumber slices as the final layer before dressing.
- Drizzle the light vinaigrette over the top just before serving.
Veggie 7-Layer Salad: Spinach, Bell Peppers, Cucumbers, Tomatoes, Red Onions, Peas, Light Dressing.

This Veggie 7-Layer Salad is a colorful and refreshing choice for any meal. Packed with crisp spinach, sweet bell peppers, crunchy cucumbers, juicy tomatoes, sharp red onions, and vibrant peas, it’s a great way to enjoy a variety of textures and flavors. Not only is it light and healthy, but it’s also straightforward to prepare, making it perfect for quick lunches or a side dish at dinner.
Ingredients
- 2 cups fresh spinach
- 1 cup bell peppers, diced
- 1 cup cucumbers, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red onions, thinly sliced
- 1 cup green peas (fresh or frozen)
- 1/4 cup light dressing (like a vinaigrette)
Instructions
- In a clear glass bowl, layer the fresh spinach at the bottom.
- Add the diced bell peppers on top of the spinach layer.
- Next, layer in the cucumbers, followed by the halved cherry tomatoes.
- Add the thinly sliced red onions and then the green peas on top.
- Drizzle the light dressing over the salad just before serving, and toss gently to combine.
Grilled Chicken 7-Layer Salad: Romaine Lettuce, Grilled Chicken, Tomatoes, Cucumbers, Corn, Black Beans, Light Ranch Dressing.

This Grilled Chicken 7-Layer Salad is a delightful blend of textures and flavors, making it a perfect choice for a light meal or a side dish. With layers of crisp romaine lettuce, tender grilled chicken, juicy tomatoes, crunchy cucumbers, and sweet corn, each bite is refreshing and satisfying. The addition of black beans gives it a protein boost, making it not only tasty but also filling.
Simple to assemble, this layered salad is visually appealing and can be made ahead of time, making it ideal for gatherings or meal prep. Drizzled with light ranch dressing, it brings everything together beautifully, creating a dish that is as nutritious as it is delicious. Perfect for those looking for fresh salad recipes that pack a punch!
Ingredients
- 4 cups romaine lettuce, chopped
- 1 cup grilled chicken, sliced
- 1 cup cherry tomatoes, halved
- 1 cup cucumbers, sliced
- 1 cup corn, canned or cooked
- 1 cup black beans, drained and rinsed
- 1/2 cup light ranch dressing
Instructions
- In a large glass bowl, layer the chopped romaine lettuce as the first layer.
- Add the sliced grilled chicken on top of the lettuce.
- Next, layer the halved cherry tomatoes evenly.
- Add the sliced cucumbers, followed by the corn and black beans.
- Finally, drizzle the light ranch dressing over the top.
- Serve immediately or cover and refrigerate for up to 4 hours to allow the flavors to meld.
