Organic 7 Layer Salad Recipe

September 3rd, 2020 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Organic 7 Layer Salad Recipe

Have you noticed that 7 Layer Salad recipes seemingly never go out of style? However, it’s not always that you come across an organic 7 Layer Salad Recipe. Decades ago Betty Crocker, (thank-you Betty!) was the first to come out with the 7 Layer Salad concept that became an overnight success. This organic 7 Layer Salad Recipe is an easy salad for entertaining and always looks beautiful on your sidebar or table. Just by layering simple and healthy ingredients along with a healthy dressing, and refrigerating overnight, an easy, side dish is ready to feed your guests at your next gathering. Don’t forget that it will also go great with your favorite family dinner recipes, so don’t feel like you have to wait for the holidays or a special occasion to enjoy this healthy salad.

Seven-layer salads have become an American staple, especially when any sort of crowd is gathered — right up there with potatoes and apple pie!

Organic 7 Layer Salad Recipe

The veggie amounts are based on a 96-ounce salad bowl. Scale up or down according to the size of your bowl.

Serves: 10

Ingredient List


  • 1/2 cup organic Greek yogurt or coconut milk
  • 1/2 cup your favorite mild or medium organic Salsa
  • 2 tablespoons organic or homemade mayonnaise
  • 2 tablespoons chopped fresh cilantro leaves
  • 1 tablespoon extra-virgin, cold-pressed olive oil
  • 1 tablespoon organic apple cider vinegar
  • 1 heaping tablespoon organic chopped green onions
  • 1/2 teaspoon organic chili powder
  • 1/4 teaspoon Himalayan salt

Salad (wash all ingredients thoroughly)

  • 1 to 2 heads romaine lettuce and leafy lettuce, finely chopped
  • 1 can organic black beans, drained and rinsed
  • 2 organic cucumbers – peeled and cubed
  • 1 medium red onion, sliced or chopped, your choice
  • 1 head organic purple cabbage – shredded
  • 1 cup organic corn kernels (thawed from frozen)
  • 1 avocado, pit removed, peeled and chopped
  • 1 orange bell pepper, chopped
  • 3 cups firm organic cherry tomatoes, halved or quartered (about 2 cups after slicing)
  • Himalayan salt and organic pepper to taste
  • Vegetarian pasta – 1 to 2 boxes
  • Vegan cheese (optional)

How to Stop an Organic 7 Layer Salad From Getting Soggy

Dry the lettuce thoroughly and remove excess moisture. The most efficient way to do this is by using a salad spinner and then laying the lettuce on a clean dish towel to soak up left-over water.

It’s a good idea to use vegetables that maintain crispness, even after a day or two. Some recipes use chopped tomatoes and mushrooms; however, this will make for a soggy salad. For this recipe add the tomatoes last. Use uncut grape tomatoes or sliced firm grape tomatoes.

When the salad is ready to serve, it’s not necessary to toss the dressing in with all the vegetables. The dressing and vegetables will come together perfectly when a large spoon is used to serve the salad. This also makes sure that any leftovers stay just as crisp as when the salad was first made.



  1. Add all ingredients to a blender and puree until smooth. Taste, and add more salt as needed. Set aside (refrigerate if making ahead).
  2. You may also want to try this Avocado Raw Salad Dressing Recipe as an alternative.


  1. General note: if your bowl is wide, ring your ingredients against the glass and fill the center with romaine lettuce as you build the layers. This creates a nice balance of greens to veggies when you spoon down into the bowl. If you choose not to use romaine lettuce to fill the center of the bowl, serve chopped lettuce in a separate bowl and toss lightly with extra virgin olive oil.
  2. In a medium glass salad bowl (about 90 ounces), spread a layer of purple cabbage. Spoon organic fresh corn over the lettuce then place a layer of black beans. Add a layer of pasta. Follow this with a mini salad mixture beginning with leafy lettuce, cucumbers, pasta, avocados, orange bell peppers, and top with cherry tomatoes. Reminder: If assembling the salad ahead of time, toss the sliced avocado in fresh lemon juice.
  3. If you’re not using the lettuce to fill the center of the bowl, serve lettuce in a separate bowl tossed lightly with extra virgin olive oil.
  4. Serve the delicious dressing on the side.
  5. Feel free to change out some of the vegetables from time to time. I also like to use organic cauliflower, celery, sugar snap peas, and/or green onions as substitutes for some of the other vegetables.

Note: If you don’t want to layer the salad, all ingredients can be combined into a large salad bowl – without the layering. This makes a beautiful presentation especially if placed in a clear glass serving bowl.

Loretta Lanphier is a Naturopathic Practitioner, Board Certified Traditional Naturopath, Certified Clinical Nutritionist, Holistic Health Practitioner, and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She has studied and performed extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support. She is actively involved in researching new natural health protocols and products.  A 14-year stage 3 colon cancer survivor, Loretta, can relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness. Check out our natural skincare products Oasis Serene Botanicals.

†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.

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