Ingredients
1 lb ground beef
1 packet taco seasoning
4 cups chopped lettuce
2 cups tortilla chips, lightly crushed
1 red bell pepper, diced
1 orange bell pepper, diced
1 cup shredded cheddar cheese
1 cup diced tomatoes
1 avocado, diced
1 cup cooked corn
1 cup black beans, drained and rinsed
1/2 cup sour cream
1/2 cup salsa
1 tablespoon taco seasoning
Fresh cilantro, optional
Method
- Brown the ground beef in a skillet over medium heat. Drain excess fat.
- Add the taco seasoning and a little water according to the seasoning packet directions. Simmer for 3–5 minutes, then let the beef cool slightly.
- In a small bowl, combine sour cream, salsa, and 1 tablespoon taco seasoning to make the dressing.
- In a large clear serving bowl, begin layering the salad: tortilla chips, lettuce, bell peppers, black beans, corn, and tomatoes.
- Add the seasoned ground beef as the next layer.
- Spread the creamy dressing over the beef.
- Sprinkle shredded cheddar cheese over the dressing.
- Finish with diced avocado, tomatoes, and fresh cilantro.
- Chill for 20–30 minutes before serving. Serve with extra tortilla chips if desired.
History
Seven Layer Taco Salad is a popular American-style Tex-Mex dish inspired by the flavors of tacos and traditional layered salads. Layered taco salads became especially popular for family gatherings, potlucks, and parties because they are colorful, easy to prepare, and can be assembled ahead of time. The exact seven layers vary from recipe to recipe, with ingredients such as seasoned beef, beans, lettuce, cheese, tomatoes, and creamy dressings commonly featured.
Benefits
This salad provides protein from the ground beef and beans, while lettuce, tomatoes, bell peppers, avocado, and corn add vitamins, minerals, fiber, and other nutrients. Avocado also provides healthy unsaturated fats. Using plenty of vegetables can make the dish more filling and nutrient-rich.
Nutrition
Approximate nutrition per serving will vary depending on portion size and ingredients:
Calories: 450–550 kcal
Protein: 25–30 g
Carbohydrates: 30–40 g
Fat: 25–32 g
Fiber: 6–9 g
Calcium: 200–300 mg
Sodium: 700–1,000 mg
Conclusion
Seven Layer Taco Salad is a colorful, hearty, and satisfying meal that combines seasoned beef, crunchy vegetables, creamy dressing, cheese, avocado, and tortilla chips. It is perfect for family dinners, potlucks, and gatherings and can easily be customized with your favorite taco toppings.