Keto Cobb Salad
A loaded, restaurant-style Cobb salad piled with grilled chicken, crispy bacon, jammy eggs, avocado, and blue cheese over crisp greens. At just 6.2g net carbs per serving and ready in 30 minutes, it's a protein-packed lunch that keeps you full and firmly in ketosis.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
This classic Cobb salad gets a keto makeover with all the hearty toppings you love and none of the carbs that knock you out of ketosis. It's a complete, satisfying lunch that comes together in about 30 minutes.
Ingredients
- 6 cups chopped romaine lettuce (about 1 large head)
- 1 lb boneless skinless chicken breasts
- 6 slices thick-cut bacon
- 4 large eggs
- 1 medium avocado, diced
- 1 cup cherry tomatoes, halved
- 3 oz blue cheese, crumbled
- 1/4 cup extra-virgin olive oil
- 2 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- Salt and black pepper to taste
Instructions
- 1
Place the eggs in a saucepan, cover with cold water, and bring to a boil. Boil for 8 minutes, then transfer to an ice bath. Peel and quarter once cool.
- 2
Cook the bacon in a skillet over medium heat until crisp, about 6-8 minutes. Drain on paper towels, then chop into bite-sized pieces.
- 3
Season the chicken breasts with salt, pepper, and garlic powder. Grill or pan-sear over medium-high heat for 5-6 minutes per side, until the internal temperature reaches 165°F. Rest 5 minutes, then slice.
- 4
Whisk the olive oil, red wine vinegar, Dijon mustard, and a pinch of salt and pepper into a smooth dressing.
- 5
Spread the chopped romaine across a large platter or four bowls. Arrange the sliced chicken, bacon, quartered eggs, avocado, cherry tomatoes, and blue cheese in rows on top.
- 6
Drizzle with the dressing just before serving, or serve it on the side for meal prep.
Tips & notes
- For meal prep, store the dressing separately and keep the avocado whole until serving to prevent browning. The assembled components keep 3 days refrigerated.
- Swap blue cheese for crumbled feta or shredded sharp cheddar if you prefer a milder flavor.
- Add a handful of toasted pecans or sunflower seeds for extra crunch and healthy fats without raising net carbs significantly.
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Frequently asked questions
- How many carbs are in keto cobb salad?
- Each of the 4 servings has 6.2g net carbs, 612 calories, 41.5g protein, and 45.8g fat, making it a satisfying, keto-friendly lunch.
- Can I make this Cobb salad ahead of time?
- Yes. Cook the chicken, bacon, and eggs up to 3 days in advance and store them separately. Keep the dressing and avocado aside, then assemble fresh when ready to eat for the best texture.
- What dressing is keto-friendly for Cobb salad?
- A simple vinaigrette of olive oil, red wine vinegar, and Dijon mustard is naturally low-carb. Avoid bottled dressings with added sugar; ranch or blue cheese dressing made with full-fat dairy also works well.
