Seven Layer Salad Recipe


This seven layer salad recipe makes for an easy, quick and delicious dish for any occasion. This is perfect for a picnic or cookout.

Layered with veggies, skinless chicken breast and low fat cheeses and Miracle Whip, it has fewer calories, fats and FreeStyle SmartPoints than other fattier versions of this recipe.

If you are not counting points then use the nutrition information also available for this dish.

recipe name

Use it as a side dish, quick lunch or a healthy snack any time of the day. You can make this one for Mother's Day to show her how much you care, or try it for your next holiday event.

No matter when or what the special reason is, this seven layered salad recipe is healthy and tasty.

Below are the list of ingredients, directions, recipe nutrition information and Weight Watchers points.

Recipe Type:

Appetizer, Main Dish, Salad, Side Dish

Degree of Difficulty:

Very Easy


  • 1 head Lettuce, shredded
  • 1 cup Green Peppers, chopped
  • 1 cup Tomatoes, diced
  • 1 cup Cucumber, thinly sliced
  • 1 cup Peas, frozen or fresh
  • 20 ounces skinless Chicken Breasts, cut into chunks
  • 1 cup Miracle Whip, non fat
  • 1 cup Cheddar Cheese (reduced fat), shredded


  1. Layer the vegetables in a dish in any order you prefer.
  2. Put the chicken on the top layer after the veggies.
  3. Cover the chicken with miracle whip from edge to edge.
  4. Top off this seven layer salad recipe with the shredded cheese.

Cooking Times

Prep Time: 15 minutes Cooking Time: n/a

Nutrition Facts for Seven Layer Salad

Nutrition facts shown below are per serving. The number of serving is noted in the header section below. The serving size is the first item noted on the nutrition facts table.

Nutrition Per Serving

Number of Servings 6
Serving Size 1/6
Calories 233.15
Total Fat 4.67g
      Sat Fat 1.19g
Cholesterol 72.74mg
Sodium 830.48mg
Total Carbohydrates 19.54g
      Fiber 4.26g
      Sugar 12.17g
Protein 28.83g

Weight Watchers Points

2 pts
5 pts
5 pts
5 pts

The skinless chicken breast and veggies were not used to calculate the FreeStyle SmartPoints. All other points do not include the vegetables in the calculation.


You can swap out any of the vegetables for your favorites without impacting the Weight Watchers points since veggies are zero points. There are a few exceptions so be careful if you add any veggies that do have a points value.

Instead of the Miracle Whip try this creamy chive dip for your layered salad.

Here's a skinny layered vegetable salad from Betty Crocker that has a yummy buttermilk dressing for one of the layers.

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Additional Articles

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Learning the right portion sizes can ensure you are not over eating. With the proper portion sizes, you can lose the weight you want.

Reading Food Labels
Food labels can be somewhat confusing at times. Check out this detailed explanation of how to read the different pieces of the food labels.

Calories from Fat, Protein and Carbs
The calories in your foods are made up of the three macronutrients - fat, protein and carbs. Find out how each of these nutrients impacts the total calories.