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Healthy 7 Layer Salad Recipe

Our healthy recipe for 7 layer salad can also be used as a 7 layer dip with fresh chopped vegetables (think carrots, celery and tri-colored peppers). Yum!

Football season is here again! If you have a family of football fans then you need touchdown-worthy “All-American” football food. This Clean Cuisine style 7-Layer Salad recipe is sure to bowl the whole gang over – especially when they discover it’s vegan and super healthy too!  On second thought, you might actually want to keep the whole “healthy thing” hush-hush since nobody will know if you don’t tell (wink).

7 layer salad

How to Make the Best 7 Layer Salad Recipe

I have been making this vegan / dairy-free 7-layer salad recipe every season for a few years now and it is always a hit with everyone, including the kids. I especially love that it looks impressive but is really super easy to make!

Simple Swaps for the 7 Layer Salad


You’re definitely not going to want to skip this part. With just a few ingredients, the flavor add to this entire dish is amazing. Of course, if you’re in a rush a can of refried beans will do.

7 layer salad


Making this simple guacamole is easy and efficient. However, picking up pre-made guacamole is also pretty great too. We love Wholly Guacamole as a quick substitute because their ingredients are minimal and clean.

Wholly Guacamole Ingredients: hass avocados, tomatillos, water, onions, jalapeno peppers, contains 2% or less of cilantro, garlic, salt.

7 layer salad


For the tomato layer, you can use any kind of tomatoes. We prefer vine tomatoes or roma tomatoes that ripe on the counter. Feel free to use any kind of tomato you have available… or pick up some fresh pico de gallo from your grocery. We love the deli pico that is made fresh daily. Can’t find it? Ask your grocer.

Looking for a killer pico de gallo recipe? Check out Gluten Free Dad.


Healthy 7 Layer Salad Recipe

Our healthy recipe for 7 layer salad can also be used as a 7 layer dip with fresh chopped vegetables (think carrots, celery and tri-colored peppers). Yum!

7 layer salad
Save Recipe
  • Prep Time: 15
  • Cook Time: 5
  • Total Time: 20 minutes
  • Yield: 10 1x



  • 2 tablespoons cold-pressed extra virgin olive oil
  • 5 cloves crushed garlic
  • ½ Spanish onion, finely chopped
  • 2 cans (14.5 ounces each) BPA-free pinto beans rinsed, drained and mashed
  • 4 teaspoons all-natural taco seasoning (such as Simple Mills)

Heat the oil in a large heavy skillet over medium heat; add the garlic and onion and sauté until soft and caramelized.  Add the mashed beans and taco seasoning and cook for 4 to 5 minutes. Set beans aside to cool. When cool, spread the refried beans on the bottom of an 8 x 8-inch casserole dish.


  • 2 Haas avocados, pitted
  • Juice from 1 whole lime
  • Unrefined sea salt, to taste

Place the avocado flesh in a large bowl and use a  pastry blender to mash. Add the lime juice and salt and mash until smooth and creamy. Spread guacamole on top of the refried beans.


  • 2 cups butter lettuce, finely chopped

Arrange the butter lettuce on top of the guacamole.


  • 1 cup red onion, finely chopped

Spread the layer of onion out across the lettuce.


  • 1 cup cilantro, chopped

Spread the cilantro over the onion.


  • 2 cups tomatoes, chopped
  • 1 teaspoon lime or lemon juice
  • Unrefined sea salt to taste

Mix tomato ingredients in a small bowl and then spread across the cilantro.


  • 3 cans (2.5 ounces each), sliced olives, drained

Arrange the sliced olives on top of the butter lettuce.

© 2024 clean cuisine Recipe by:

Ivy Larson

In 2010, Clean Cuisine was launched because Ivy Larson wanted to share her anti-inflammatory lifestyle and delicious recipes using ingredients in their most natural and nutrient-rich state. In 2020, Ivy passed the website to Aimee and Madison. Since then, they have been adding new recipes and nutrition posts while updating old recipes and articles. Thanks for visiting Clean Cuisine!

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Saturday 20th of August 2016

Yeah found a vegetarian salad to serve during football season this year at work...have a few vegetarians that need to be fed also. My work is keeping snacks for the University President's box on game day up and yummy this looks like a great one thank you so much!!!!

Ivy Larson

Wednesday 24th of August 2016

So happy you like it June =) Thank you for commenting!

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