The High Fat, Low Carb Keto Salad is a great way to enjoy your veggies on the keto diet! This salad is easy to prepare, full of flavor and contains only 6 grams of net carbs per serving.
Why you should make this recipe
Serving delicious salads is a great way to include more vegetables in your keto diet. And this Keto Cobb Salad does not disappoint.
Even for those who don’t follow the keto diet, this salad is a great way to enjoy greens, healthy fats, and nearly 40 grams of protein. This recipe is full of flavor and will keep you full for hours!
The great thing about Cobb Salad is that the traditional recipe is already naturally low in carbs. There is no need for keto-friendly substitutes.
Ingredients
With 6 essential ingredients, you’ll be on your way to an easy and healthy lunch. Keep most of the ingredients low carb to keep Cobb Salad keto.
- mix of greens: it can be any combination of lettuces like baby greens, romaine lettuce, red lettuce, etc.
- chicken: shredded or diced chicken breast is excellent; Leftover roasted chicken will work too
- egg: one hard-boiled egg is enough for healthy fats and added protein
- feta cheese: or blue cheese for the traditional taste of Cobb Salad
- bacon: boiled and crumbled bacon; you will need about four slices of bacon or ¼ cup of bacon crumbles
- avocado
- Cherry tomatoes
Step by step instructions
This simple salad is a great recipe for something quick and delicious!
Step 1: Place mixed greens in a large salad bowl or on a plate.
Step 2: Dice the hard-boiled egg and dice the cherry tomatoes and avocado. Transfer to a bed of mixed greens.
Step 3: Finally, add chopped chicken breast, feta cheese and crumbled bacon.
That’s it! You can drizzle one tablespoon of Ranch Sauce for 73 calories and about 8 grams of fat (this is not included in the nutritional information below). Or use a dressing of your choice. Then enjoy the whole serving as an easy and healthy meal.
Expert advice
The great advantage of the salad is its versatility and flexibility, so it can be adapted to your own taste preferences and dietary needs. Check out these helpful tips to make this simple meal suitable for everyone.
- For true keto: keep the tomatoes low. Using just four cherry tomatoes allows you to keep your carb count low while enjoying juicy flavor and texture.
- However, if you are not on a ketogenic diet, you can use the standard amount of tomato as you can see in the pictures.
- Flexibility in cheese: Traditional Cobbs use blue cheese or Roquefort cheese, but this keto salad recipe calls for feta cheese instead. It has a milder flavor and is just as good in Cobb Salad.
- For meal preparation: prepare the Cobb Salad ingredients and store them separately in an airtight container until ready to serve. Prepare a cooked chicken breast, hard-boiled eggs, tomatoes and lettuce, then pull them out and enjoy a healthy lunch in minutes.
Variations
If you’re not on a keto diet but still want to enjoy this delicious Cobb, a few simple tweaks will make it the perfect salad for anyone!
This recipe, as written, contains about 24 grams of fat. To reduce the fat content, you can omit the bacon and avocado and keep the dressing conservative.
Additionally, to increase the amount of protein, you can double the chicken breast from 2 ounces to 4 ounces, which gives you almost 56 grams of protein in the salad.
Finally, you can add any veggies you want if you don’t need to watch the carb count! While small cherry tomatoes are great for keto, large Roma tomatoes are wonderful in Cobb Salad, and shredded carrots add great flavor and texture.
Serving suggestions
Blue cheese sauce has traditionally been a classic Cobb salad dressing. It’s a creamy mix of yogurt, crumbled blue cheese, garlic, lime juice, salt and pepper. However, it has a very specific taste that not everyone likes and is usually high in calories.
I prefer to use Keto Ranch Dressing. Or keep this easy salad simple with a simple red wine vinegar and extra virgin olive oil vinaigrette. Both options contain only 1 gram of net carbs per tablespoon. So there’s no reason not to dress up the salad to be keto-friendly.
Storage
If you have leftovers, you can store them in an airtight container in the refrigerator for 3-4 days.
However, this keto salad is best enjoyed in one sitting. Chopped avocados will start to brown due to oxidation. Although it is still completely safe to eat, the appearance will not be appetizing. Also, dressing added to lettuce will make the salad soggy.
If you want to prepare a little ahead of time, chop the cooked bacon, chop the chicken and hard-boil the egg and store it in an airtight container. Also, get a bottle of homemade ranch sauce ready. This way, when you’re in the mood for Cobb Salad with Chicken, your ingredients will be ready and you’ll be enjoying a healthy dinner in minutes.
Frequently asked questions
Salads are a great addition for anyone on a ketogenic diet. Make sure the ingredients are low carb and keto. Some excellent low-carb vegetables include various lettuces such as romaine, red leaf, spinach, and kale. Cabbage, cauliflower, broccoli, cucumber, green peppers and tomatoes are also great additions to a low-carb salad. And don’t forget healthy fats like avocados and olives.
Any sugar-free salad dressing is a great option for people on the keto diet. Avoid dressings made with sweeteners like honey and maple syrup, or use a sugar-free alternative. What’s more, the basic vinaigrette mix with vinegar and extra virgin olive oil is keto and delicious in most salads.
The amount of carbs in a keto salad completely depends on the ingredients of the salad. As long as most of the ingredients are low carb and keto, the salad will be low carb overall. As stated in the recipe card, this keto salad recipe is for one serving that contains 12 grams of carbs and 6 grams of fiber. As a result, there are only 6 grams of net carbs per serving.
Other Healthy Keto Recipes
If you’re looking for a few more tasty meals on the keto diet, check out my ketogenic meal plan or check out these recipes:
For even more high-fat, low-carb inspiration, I’ve compiled a roundup of my favorite delicious keto bomb recipes!
When you try this recipe, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
Keto Salad
The High Fat, Low Carb Keto Salad is a great way to enjoy your veggies on the keto diet! This salad is easy to prepare, full of flavor and contains only 6 grams of net carbs per serving.
Portions:1
Instructions
-
Place the mixed greens in a large salad bowl or on a plate.
2 cups of mixed green lettuce
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Cut the hard-boiled egg into cubes, cherry tomatoes and avocado into cubes. Transfer to a bed of mixed greens.
1 hard-boiled egg, 4 cherry tomatoes, ½ avocado
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Add chopped chicken breast, feta cheese and crumbled bacon.
⅓ cup cooked chicken breast, ¼ cup feta cheese, crumbled ¼ cup cooked bacon, crumbled
Notes to the recipe
Serving suggestions: Dress your salad with Keto Ranch Dressing, red wine vinaigrette, or another low-carb salad dressing.
Variations: For a more traditional Cobb salad, you can replace the feta cheese with blue cheese and use blue cheese sauce. To keep your salad non-ketogenic, reduce the fat content by reducing or omitting the bacon or avocado. You can increase the amount of protein by doubling the amount of chicken breast.
Storage: Leftovers can be stored in an airtight container in the refrigerator for 3-4 days. However, this salad tastes best right away. During storage, the dressing will make the lettuce a bit mushy over time and the avocado will oxidize.
Meal preparation: To prepare ahead of time, chop the cooked bacon, chop the chicken, and hard-boil the egg and store in an airtight container until ready to serve.
Nutritional information per serving
Nutrition Facts
Keto Salad
Amount per serving
Calories 412
212 calories from fat
% Daily Value*
Fat 23.6g36%
Saturated Fat 7.1g36%
trans fats 0g
Polyunsaturated fats 2.3g
monounsaturated fats 8.8g
cholesterol 264.3 mg88%
Sodium 914 mg38%
Potassium 543 mg16%
Carbohydrates 11.9g4%
Fiber 6g24%
Sugar 2.9g3%
Protein 38.4g77%
Vitamin A 7520 IU150%
Vitamin C 62.1 mg75%
Calcium 216 mg22%
Iron 4.4mg24%
Net carbs 5.9g
* Daily percentages are based on a 2000 calorie diet.
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