Perfect Seven Layer Salad

I love salads. I eat them nearly every day. And the Grand Poobah of salads for me has been the Seven Layer Salad. My mom makes this for Thanksgiving every year. And it was something I always looked forward to.

Until I became vegan. If you’re not familiar with the Seven Layer Salad it begins with a layer of lettuce, followed by green onions, frozen peas, boiled eggs, bacon bits, cheddar cheese, and topped with my mom’s secret mayo dressing. That’s a lot of layers vegans cannot eat. Remove the eggs, cheese, and mayo dressing, and you’re left with a 4-layer salad. Nothing to get excited about.

I resigned myself to a life without this succulent salad. That is, until this week when I was touched with inspiration to try making a vegan (and healthier)  version of the salad.

Perfect Seven Layer Salad by Namely Marly

I began the salad with spinach, a healthier base than the iceberg lettuce my mom uses. I fried some tofu in seasoning to replace the boiled eggs, used shredded vegan cheese, and created my own magical dairy-free mayo dressing.

Namely Marly shares a recipe for a healthy version of a traditional Thanksgiving salad, Perfect Seven Layer Salad

I call this the Perfect Seven Layer Salad because not only is it scrumptious, it’s also much healthier than the older version.

Perfect Seven Layer salad is a srumptious additional to any family dinner

We’ll be making this salad on Thursday for our family Thanksgiving dinner. I hope you will too!

Perfect Seven Layer Salad includes spinach, frozen peas and delicious Dayia cheese

Perfect Seven Layer Salad


  • 1 package extra firm tofu, drained
  • 1 tablespoon olive oil
  • 1 teaspoon Mrs. Dash garlic & herb seasoning
  • dash salt
  • 2 tablespoons nutritional yeast
  • Spinach, washed, patted dried, & stems removed
  • 6 – 10 stalks green onions, washed and sliced
  • 1 10 oz bag frozen peas
  • ½ cup bacon bits, (I used Bacos because they are vegan)
  • 1 8 oz package Daiya Shredded Cheddar Cheese
  • 1 16 oz. container Vegenaise
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 3 tablespoons agave nectar, (or maple syrup)
  • ½ teaspoon salt
  • ⅛ teaspoon pepper, (freshly cracked is best)


Begin your salad by washing and patting dry all ingredients as needed and set aside.

Next, remove the tofu from it’s container and drain it of all liquid. Fold two paper towels until they’re just about the same size as the tofu cube and put folded paper towel on each side of the tofu – one on the bottom, and one on the top. Place this on a plate and either press down on it yourself or find something with a little bit of weight to place on top to help press extra fluid from the tofu.

Once the tofu is ready, tear it into small pieces (about the size of diced boiled eggs) and place pieces in a small skillet with 1 tablespoon of olive oil. Cook over medium heat for about 1 minute. Add Mrs. Dash, nutritional yeast flakes, and salt and stir until the tofu is well coated. Tofu takes on the flavors of the food around it so the goal here is to help the tofu become infused with the seasoning flavors. We’re also trying to cook out some of the liquid. I cooked the tofu over medium heat for about 10 – 12 minutes, occasionally stirring to keep the seasonings mixed and to prevent the tofu from browning. Once it’s done, turn the heat off and set the tofu pieces aside so it can cool. I had a hungry family waiting for dinner so I place the cooked tofu in a bowl and set it in the fridge to cool while I fixed the rest of the salad.

Get out the container you intend to use to serve the salad. I used a Pyrex 3.2 quart container. Tear spinach into pieces; spinach can be a little cumbersome to eat otherwise. Fill the container with spinach until it is about 1/2 full. The majority of this salad will be the spinach, but the remaining toppings will make it all worthwhile.

Next get out the green onions Remove tops, and slice the rest; I use as much of the green onions as I can with this recipe. Spread the sliced green onions evenly over the spinach. Two layers down, five to go!

Spread the frozen peas on top of the green onions. I use the entire bag so the frozen peas layer is thick enough to create a barrier between the spinach and the topping. This prevents the greens from getting soggy. That means if you’re lucky enough to have any leftovers, the salad will still taste great the next day.

Evenly spread the cooled tofu pieces on top of the frozen peas. Next sprinkle the tofu with bacon bits. My mom uses a lot of bacon bits, but I just do a small sprinkling because I think their flavor can be overwhelming. I like a bit of that smoky taste, but not too much. You can choose what works best for you.

The next layer is the shredded vegan cheddar cheese. I used Daiya Cheddar, but you can also use Follow Your Heart cheddar cheese. I can find these in the health food section of my local grocery store, but they’re also typically available at most health food stores. Cover the salad with the package of shredded cheese, leaving a little left over to sprinkle on top.

Finally, it’s time to make the secret Magical Mayo dressing. Add the contents of the 16 oz Vegenaise (dairy-free) jar of mayo, garlic powder, onion powder, and agave nectar in a small bowl and stir until well combined. Add salt and pepper to taste. You can add this dressing to the salad right away if you’re ready to serve dinner or you can place the salad without dressing in the fridge and add the dressing immediately before serving.

I topped the salad with a little bit of the remaining cheddar cheese for decoration.

Posted 4 years ago by Marly on Tuesday, November 22nd, 2011 · Permalink

13 Responses to Perfect Seven Layer Salad

  1. This looks so delicious. Thanks for sharing a healthy alternative to the traditional recipe. The one thing I’m really missing as a newbie vegan is cheese, and so far, the vegan cheeses are not doing it for me. But…growing up on a diary farm and living in Wisconsin, weening myself from cheese, one of my all-time favorite things to eat, is not going to be easy! Have a joyful Thanksgiving!

  2. Hi Marly, I have also been a fan of layered salads. I enjoy the discovery process as you serve and make a meal of this kind of salad. You’ve made a healthy, beautiful and tasty looking salad here, just the kind I would enjoy anytime:) Happy Holidays!

  3. Nice transformation Marly – and it really does look gorgeous enough to eat!!

  4. Great idea of layering the salad…looks beautiful.

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  6. SO beautiful!

    And so glad you’ve enjoyed your balmy weather…I must admit the snow is so beautiful…and as soon as my ice cleats arrive, I’ll enjoy walking out in it, up and down the hills, too!

  7. That totally looks awesome. In my head I already swapped out the spinach (don’t like it raw) for arugula, and pondered a layer of beans somewhere. But what a great recipe!

  8. Love this salad! My new favorite….Yum-m-m:-)

  9. This looks amazing! I too have not eaten this salad in a while simply because it is so rich and dairy filled, but after seeing your vegan version, I want to make it! Great recipe :)!

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  11. I’ve never heard of the original salad, but your substitutions look delicious!

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