This Healthy Cobb Salad for one consists of peppery arugula and delicious toppings of egg, avocado, tomato, chicken, onion, bacon and blue cheese. It’s easy to prepare, gluten-free, and perfect for any low carb keto diet.
This healthy Cobb Salad is a low carb dieter’s dream. It’s what all low calorie salads wish they could be. And we can see why. What other salad is loaded with all the things low calorie dieters feel guilty about eating and secretly long to have? This is a complete meal rather than a light lunch, and one of my husband’s favorites! It’s a big salad for one person.
I looked at Wikipidia and learned that the Cobb salad most likely originated at the Brown Derby Restaurant in Hollywood, CA. There is some debate about who is the actual inventor of the salad, the chef or the owner.
One story tells of the owner, Robert Howard Cobb, fixing himself a midnight meal after a long day of work. He raided the kitchen for left overs, taking several things from the refrigerator, and swiping some bacon from a line-cook. He combined his left overs with some French dressing, and the Cobb salad was made.
There is a nice study aid to help one remember the ingredients of this healthy Cobb Salad — EAT COBB: egg, avocado, tomato, chicken, onion, bacon, blue cheese. (Again, this info was paraphrased from Wikipidia)
Since we usually have cooked bacon and chicken breast in the refrigerator, this salad was super easy to put together. A homemade vinaigrette is great on this Cobb Salad (and healthier!), but blue cheese dressing or even ranch tastes just as good.
Make sure the salad dressing you chose has 1-2 net carbs to keep things nice and low carb. And since this is such a forgiving salad, it’s easy to swap ingredients for what one has at hand, and still have a great meal. It’s the perfect salad for left overs – as was the intent of the original recipe!
Now, this salad is not for the faint of heart! It’s packed with protein and fat. If you’re on a ketogenic or low carb diet, you’re thinking it’s perfect. But, even we need to watch our macros. If you are keeping your fat or protein macros lower during your keto weight-loss phase, here are some ideas to tweak any Cobb salad recipe.
Variations on Cobb Salad
- Use 1 piece of bacon and chop it fine.
- Use less cheese.
- Choose grilled chicken or even salmon instead of ham or luncheon meat.
- Water the salad dressing down by half or put it on the side and just dip the tines of a fork in the dressing if you need to reduce your fat macros.
- A homemade oil and vinegar dressing has less carbs (and processed ingredients) than a store bought creamy dressing.
This low carb Healthy Cobb Salad for One is 6 net carbs.
Low Carb Healthy Cobb Salad for One
- 70 grams arugula (2 1/2 ounces)
- 1 large hard boiled egg
- 2 ounces grilled chicken
- 2 1/2 slices bacon cooked and crumbled
- 1 ounce blue cheese crumbled
- 1/2 ounce green onion about 1 large
- 1 ounce red bell pepper about 1 lobe
- 1 ounce radish about 2 medium-large
- 1 1/2 ounces ripe avocado sliced
- 3 tablespoons Garlic & Herb Vinaigrette or your favorite dressing
- If you don’t have any bacon or hard boiled eggs, they can cook at the same time.
- Put enough water in a small pot to cover the egg and turn the heat to high. Bring to a boil, turn down the heat and boil gently for one minute. Then, turn the heat off. After 5 minutes remove the egg and place into ice cold water. This will help cool it down and help make removing the shell easier.
- In the meantime, cook the bacon until crisp and tender. Crumble.
- Add the arugula lettuce to a bowl big enough to toss it with the dressing. Add the dressing and toss to coat.
- Place the lettuce in a serving bowl or on a plate.
- Slice the avocado. Slice the red bell pepper. Slice the green onion. Peel and slice the egg. Quarter the radish. Crumble the blue cheese.
- Arrange the ingredients in a pleasing pattern or in strips.