This delicious keto cobb salad may be low-carb, but it’s highly satisfying. Plus, this lunch travels well and makes for SUPER easy meal prep!
If you were to brainstorm common “diet foods,” my guess is, salad would make the list. Although salad is rather standard “diet food,” many don’t realize just how satisfying salad can (and should) actually be. Loaded with plenty of protein and high-quality fat— this cobb salad seriously hits the spot! Even better, it’s easy to prepare and clean- keto-approved. Yas Queen!!!
Is Cobb Salad Healthy?
Most people assume there’s no way a salad loaded with bacon and blue cheese could be healthy. But we keto enthusiasts know better— this American classic is naturally keto-friendly. The only thing is, keto alone doesn’t ensure health. Depending on the ingredients you select this cobb salad could be legitimately healthy or unhealthy.
- Salad Dressing— Most blue cheese dressing is made with Hellmann’s (or a similar off-brand). Unfortunately, as delicious as Hellmann’s is, there’s nothing healthy about it. In fact, it’s loaded with highly processed oils such as soybean and canola. Alternatively, by making your own salad dressing you can ensure that it’s made with healthier, saturated fats such as coconut/MCT or avocado oil.1
- Bacon— You should know that the quality of the pork is directly tied to the taste and texture of your bacon. Which means, high-quality, sustainably sourced bacon is going to taste exceptionally better than cheap, factory-farmed alternatives. To ensure you’re doing right by your body (and the animal), you’ll need to pay attention to packaging labels. Currently, the Certified Humane or Animal Welfare Approved labels are the best of the bunch. Under these seals, animals are ensured continuous access to pasture or range, which means, there are no feedlots. What’s more, they prohibit cage confinement, hormones, and subtherapeutic (preventative or growth-promoting) antibiotics.2
- Chicken— Again, the idea here is to avoid purchasing meat from factory farms such as Tyson, Perdue, or Cargill. The reason being, factory farms are more concerned with the bottom line than they are with animal or planetary welfare.3 What’s more, the meat doesn’t taste nearly as good as Certified Humane or Animal Welfare Approved. Click here for help in locating high-quality chicken near you.
Which is the Best Blue Cheese to Use?
Blue cheese comes in a variety of tastes and textures. It ranges from mild and non-offensive to robust and seriously stanky! Ultimately, the best cheese to select is the one that you prefer—with just one exception. Whenever possible, purchase by the block rather than pre-crumbled. The problem is, pre-crumbled or pre-shredded cheeses often contain anti-caking agents such as potato starch (to keep the cheese from sticking together).4 You’re better off purchasing a fresh block of blue cheese and crumbling it yourself.
- Roquefort— Roquefort is a classic blue cheese made from ewe’s milk. Roquefort has a pungent smell and robust flavor. These signature characteristics make it a fan favorite in France.5
- Stilton— Stilton is a rich and creamy blue cheese made from cow’s milk. Although stilton is generally less offensive than roquefort, it’s still full-bodied and full-flavored.6
- Gorgonzola— Gorgonzola is an Italian veined blue cheese made from unskimmed cows milk. Gorgonzola has a salty, buttery flavor that works exceptionally well for blue cheese dressing.7
- American blue— American blue such as Maytag or Point Reyes tends to be a bit more approachable than other varieties. The consistency is often creamy and the flavor a bit more subtle.8 I selected Point Reyes blue cheese for this particular recipe.
Standard Cobb Ingredients (and Popular Substitutions)
You’ll see I’ve added a few unconventional ingredients to this cobb salad such as radish and cucumber. Ultimately, this salad is going to be damn delicious no matter which toppings you select.
- Romaine lettuce— Romaine lettuce works well with this salad because of its crispy texture and neutral flavor. However iceburg or mixed greens are delicious as well— your call.
- Chicken— Generally I’m not a big fan of chicken. Although in this case, I’ll make an exception— cobb salad and chicken just go together. Of course there’s always the option to swap chicken for steak, or in the case of vegetarians— to omit the chicken entirely.
- Blue cheese crumbles— I think blue cheese is a must on cobb salad! However, I understand some have a strong aversion to it. In which case, sharp cheddar serves as a quality replacement.
- Hard-boiled egg— I prefer soft-boiled eggs, but no matter how you choose to cook the egg just make sure it’s included in the salad.
- Bacon— Clean keto or not, I strongly encourage you to use real bacon. Bacon bits do not count my friend.
- Avocado— There are no legitimate substitues for avocado. Either pile it on, or leave it off.
- Blue cheese dressing— I LOVE blue cheese dressing on cobb salad. However, if you’re not a fan, ranch, or balsamic vinaigrette will do just fine.
- Tomato— I’ve made this salad with heirloom, cherry, and grape tomatoes. They’re all equally acceptable choices.
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Keto Cobb Salad
- Total Time: 40 minutes
- Yield: 1 Big Ass Salad 1x
- Diet: Gluten Free
This delicious keto cobb salad may be low-carb, but it’s highly satisfying. Plus, this tasty lunch travels well and makes for SUPER easy meal prep!
- 1/4 cup organic heavy whipping cream
- 1/2 cup mayonnaise (homemade, MCT, or avocado)*
- 1/2 cup organic blue cheese, crumbled*
- Juice of 1/2 lemon
- Fresh cracked pepper
- 1 pound high-quality chicken tenderloins*
- 4 Tablespoons Twist’d Q – Sweet Mesquite Chicken Rub*
- 3 slices high-quality bacon, chopped
- 4 ounces high-quality chicken (about 2 tenderloins), diced
- 2 Tablespoons organic blue cheese crumbles
- 1 pasture-raised hard-boiled egg, cut in half
- 1 organic radish, sliced
- 1 small organic heirloom tomato, diced*
- 1/4 English cucumber, sliced*
- 1/2 organic avocado, sliced
- 2 cups organic romaine lettuce, chopped
- 3 Tablespoons blue cheese dressing*
- Place the mayo, lemon juice, and heavy cream in a glass jar and whisk together.
- Add the blue cheese and fresh cracked pepper. Using a fork, stir all ingredients together until well combined.
- Preheat the oven to 350°F.
- Place the chicken tenders in an ungreased baking pan (I prefer glass).
- Generously douse the chicken with Twist’d Q Sweet Mesquite Chicken Rub.
- Bake the chicken for 20 minutes (or until cooked through).
- Let the chicken cool before covering and placing leftovers in the fridge.
- Preheat the oven to 350°F.
- Lay strips of bacon on an ungreased baking sheet.
- Place the bacon in the oven (on the top rack).
- Set a timer accordingly (10-23 minutes depending on the oven and desired crispiness).
- Pull bacon from the oven. Using tongs, place each slice of bacon on a plate and let cool for 2-5 minutes.
- Rinse and chop the romaine. Place the lettuce in a large bowl.
- Add the bacon, egg, chicken, cheese crumbles, radish, tomato, cucumber, and avocado to the bowl.
- Generously top off the salad with blue cheese dressing.
I’ve made this recipe using all three mayo options. I prefer using MCT mayonnaise, but for the most part, the flavor is the same. I’ve also made it with traditional Hellmann’s. Hellmann’s is undeniably delicious, although it’s not clean-keto-approved.
I suggest buying a block of blue cheese and crumbling it yourself. Oftentimes, pre-crumbled or pre-shredded cheeses contain anti-caking agents which can be harmful to your health.
I prefer using chicken tenderloins (because they’re more tender of course), although chicken breasts will work just as well.
You’re welcome to season the chicken however you like. Twist’d Q is my go-to because it’s easy and delicious!
Cherry or grape tomatoes are just as delicious.
I prefer English cucumbers because they’re seedless, though any cucumber will do.
Homemade blue cheese dressing is SO much better than store-bought! Definitely worth the extra work.
- Prep Time: 20 Min
- Cook Time: 20 Min
- Category: Salad
- Method: Cooking
- Cuisine: Keto
- Serving Size: 1 Big Ass Salad
- Calories: 731
- Sugar: 6g
- Fat: 52g
- Carbohydrates: 18
- Fiber: 14
- Protein: 49g
Keywords: how to make, keto salad, meal prep, best, ranch dressing, blue cheese dressing, weight loss, ketogenic diet
Other Fantastic Keto Salad Recipes
Classic Wedge Salad, here on Keto for Mamas
Kale Caesar Salad, here on Keto for Mamas
Heirloom Tomato and Burrata Salad, here on Keto for Mamas
Strawberry + Goat Cheese Salad, here on Keto for Mamas
Endive + Raspberry Salad, here on Keto for Mamas
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This content is for informational and educational purposes only. It is not intended to provide medical advice or take the place of treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Katie Rodriguez nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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