Healthy Chicken Cobb Salad for One

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Cobb salads are often labeled unhealthy because of the oversized restaurant ones. This healthy chicken Cobb salad recipe for one is a great low carb meal.

The Cobb salad often makes the list of the most unhealthy salads. However, this delicious salad is a low carb favorite of mine.

I think the bad press is because so many restaurants make the salad with humongous portion sizes. So the fat and calories skyrocket which mainstream considers bad.

I do agree somewhat with the calories, but a low carb high fat diet is something that’s always helped me lose weight. Because the size of a Cobb salad at most restaurants is so large, I usually take at least half the salad home to eat later.

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Here is a recipe for a healthy chicken Cobb salad that I like to make at home. I don’t typically make chicken specifically for the salad, but use leftover grilled or pan-fried chicken breasts.

When I cook a skinless chicken breast, I always butterfly it by slicing it in half in the middle. This makes it thinner so it cooks more evenly and faster.

If I try to grill a whole breast, the chicken will often turn brown on the outside but stays pink on the inside because it is rather thick. A half chicken breast is a good serving portion for a salad or meal.

If you are in a weight loss phase of low carb, it’s good to keep a stash of hard boiled eggs in the refrigerator. I have an egg cooker that I love for making hard boiled eggs.

An egg cooker makes perfectly hard, medium or soft boiled eggs as well as poached eggs. Some people like to chop their eggs for a salad, but I like to use an egg slicer.

To be sure I don’t overdue the cheese, I like to weigh out the correct portion size on a food scale. One ounce of blue cheese is actually a good amount.

If you’d like to cut the calories, you could use only half the amount of cheese or 0.5 ounce. It’s not a big difference as half an ounce of blue cheese has about 50 calories with only 0.3g carbohydrate. I only worry about calories if I am trying to lose weight.

Who doesn’t love bacon? Especially if you are on a low carb diet. I prefer thick cut bacon slices as I find them easiest to separate and cook.

My current method for cooking bacon is to lay the slices out on jelly roll pans lined with aluminum foil. Then put them in the oven and turn it on at a temperature of 400°F.

I don’t even preheat the oven. It takes about 25 minutes for the bacon to crisp up and the foil lining makes clean up a breeze.

Avocado is a “must have” ingredient for this healthy chicken Cobb salad. Recently, I’ve had problems buying avocados with brown spots inside that I have to cut out. As I was searching the web for a way to pick out perfect avocados, I stumbled upon this article from Northwest Edible Life on how to avoid buying bad ones.

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Chicken Cobb Salad

Cobb salads are often labeled unhealthy because of the oversized restaurant ones. This healthy chicken Cobb salad recipe for one is a great low carb meal.

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings 1

Calories 504 kcal

Author Lisa | Low Carb Yum

Ingredients

• 2 cups organic spring mix 2 ounces
• 1/2 chicken breast cooked and sliced
• 2 slices thick cut bacon cooked crisp and chopped
• 1 hard boiled egg sliced or chopped
• 1 ounce blue cheese crumbled
• 1/2 avocado chopped
• 4 grape tomatoes optional, adds 5 calories and 1g carb
• 2 tablespoons blue cheese dressing optional

Instructions

1. Place spring mix greens on a plate.

2. Top with sliced chicken, bacon, hard boiled egg, blue cheese and avocado.

3. Add grape tomatoes and blue cheese dressing if desired.

Recipe Notes

Plain with tomatoes:
504 calories, 30.3g fat, 808mg sodium, 10.2g carbs, 4.9g fiber, 5.3g net carbs, 47.1g protein

Plain without tomatoes:
499 calories, 30.3g fat, 808mg sodium, 9.2g carbs, 4.9g fiber, 4.3g net carbs, 47.1g protein

With tomatoes and 2 Tablespoons Creamy Blue Cheese Dressing:
572 calories, 36.5g fat, 996mg sodium, 11.1g carbs, 4.9g fiber, 6.2g net carbs, 49.3g protein

With 2 Tablespoons Creamy Blue Cheese Dressing (no tomatoes):
567 calories, 36.5g fat, 996mg sodium, 10.1g carbs, 4.9g fiber, 6.2g net carbs, 49.3g protein

Nutrition Facts

Chicken Cobb Salad

Amount Per Serving

Calories 504 Calories from Fat 273

% Daily Value*

Total Fat 30.3g 47%

Sodium 808mg 34%

Total Carbohydrates 10.2g 3%

Dietary Fiber 4.9g 20%

Protein 47.1g 94%

* Percent Daily Values are based on a 2000 calorie diet.