A keto layered salad it’s a low carb (seven layer salad) recipe.
Today, I hope to bring back a little Americana with this simple classic recipe that’s been made over. It’s a recipe for keto layered salad.
Not familiar with layered salads? How about the Seven Layer Salad? No? That’s probably because it was kind of a big deal in the 1970s, but once our country went low-fat, well it kinda vanished.
Layered salads used to be all the rage before all the fat-fearing caused our country to ban even healthy forms of fats.
But I am on a mission to try to change this. Because frankly, layered salads deserve a comeback.
That being said, they can use a bit of healthy makeover. Which is why my recipe is a low carb keto layered salad.
Seven Layer Salad Keto Salad
When it comes to layered salads, they typically include a colorful combo of at least seven layers and it’s served in a transparent glass bowl to showcase these layers.
Although, seven layers is really only a starting point if you ask me.
Because you can really go to town when making this type of salad. And if it’s a keto layered salad, I say why not?
Traditionally, this salad includes layers of iceberg lettuce, tomatoes, onions, cucumbers, hard-boiled eggs, sharp cheddar cheese, bacon pieces, and peas. It’s then topped with a mayonnaise/sour cream dressing.
Everything in a typical seven-layer salad works on a keto diet, except the peas. So, my recipe for keto layered salad obviously won’t include them.
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High-Quality Keto Mayonnaise
The other thing to keep in mind when making a recipe for keto layered salad is to aim to use a high-quality mayo. Personally, I love using ones that are made with avocado oil.
Using avocado oil has the added benefit of being rich in monounsaturated fats, that have been shown to decrease oxidative stress, improve mitochondrial function, reduce inflammation, and support cardiovascular help.
Another option to use on your keto layered salad is baconnaise, it’s mayo that uses bacon fat.
The point is to use a mayonnaise that does not use GMO loaded soybean oil.
What makes this keto layered salad a great crowd pleaser, is that it can be assembled the night before, like even 24 hours before. Who wouldn’t love that convenience?
The top layer of dressing serves as a seal and helps keep the vegetables below fresh. Since you don’t mix the salad until ready to serve, the vegetables remain crisp.
Assembling a keto layered 24 salad makes it a stress-free option for when you need a crowd-pleasing salad.
Church Potlucks And Layered Salads
You may be too young to remember or maybe it’s been forever since you participated in a church pot-luck, but a layered salad always made it to large casual gatherings.
Probably because of the convenience that a layered salad can be made hours ahead of time and it can feed a large crowd.
I can’t really put my finger the first time I had a layered salad but, I’m pretty certain it must have been at a church luncheon.
It seems like church and food have always gone together. There’s no denying that food has a way of uniting people. AND the opportunity for lots of great fellowships to occur when we share a meal.
I mean even the early church gave us this example.
So, I am a fan of church gatherings that include food.
But here’s the thing….
Unfortunately, a lot of what is served after a church service is not healthy. Like not even a little bit healthy.
I must tell you that this really concerns me.
The body of Christ as a whole needs to do a better job of teaching people how to take better care of the temple.
AND the foundation needs to be a willingness to examine the foods we eat.
Thankfully, I see hope arising. AND our church is one that is aiming to get this right.
We must be vigilant when it comes to choosing the foods we allow into our diet. since they have a direct correlation to our health.
How To Make A Keto Layered Salad
Creating a low carb layered salad is very easy as long as you keep the following in mind.
- The base of the keto layered salad should be either iceberg or romaine lettuce.
- Make sure to cut all your ingredients into bite-sized pieces.
- Use only ingredients that are low in carbs and keto-friendly.
- Add the layer of dressing to the top of the salad.
- Don’t toss the salad until ready to serve.
The next time you’re invited to a picnic, church potluck, or need to bring a dish to a party consider this easy crowd pleaser!
Oh, and do try making a week’s worth in individual mason jars. They keep well and make a great low carb keto lunch option.
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Wondering which foods you should avoid when doing Keto? This Keto Food Guide will assist you in doing the Keto Diet correctly.
If you are wanting to do a keto diet effectively, don’t forget to test your ketone levels.
Although ketone strips work well initially, the Gold standard is the blood ketone test. This test is taken just like the glucose test that diabetics use to track their sugar levels.
After 10 seconds the ketone meter will give you an accurate reading.
Testing is not necessary in order to do a ketogenic diet, but it can serve as a powerful tool to track your ketone levels and help you see your ketosis progress.
Please feel free to reach out to us to assist you in any way. It’s our desire to see you succeed.
- 1 ½ heads of iceberg lettuce
- 4 eggs, boiled
- 2 packages of bacon cooked and cut into bite size pieces
- 4 stalks of green onions, chopped
- 2 pints of cherry tomatoes
- 1 cup of chopped carrots
- 1 red onion finely chopped
- 3 cups shredded cheddar cheese
- 2 large cucumbers chopped
- 1 cup mayonnaise
- 1 cup full fat sour cream
- 3 tablespoon apple cider vinegar
- 2 tablespoon sugar substitute (optional)
- Get a large bowl, or large trifle dish. You can also make individual ones in mason jars, these keep well in the fridge up to a week as long as you don’t mix the salad till it’s time to eat.
- Chop the iceberg lettuce and put in the bowl as the first layer on the bottom of your dish.
- (lightly salt, optional) Chop the hard boiled eggs and season with salt and pepper
- Add the cucumber layer.
- Add the layer of chopped green onions.
- Add the red onion layer.
- Add the bacon pieces layer.
- Add the shredded Cheddar to cover the top.
- In a separately bowl, stir together the mayonnaise, sour cream, sugar substitute, and apple cider vinegar.
- Pour the mayonnaise/sour cream mixture as the final layer.
- Refrigerate the salad until ready to serve.
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Nutrition Information:Yield: 20 Serving Size: 1
Amount Per Serving: Calories: 418 Total Fat: 31.9g Saturated Fat: 12.2g Cholesterol: 109mg Sodium: 1263mg Carbohydrates: 8.8g Fiber: 1g Sugar: 3.4g Protein: 23.4g