This high fat, low carb Keto Cobb Salad is an easy-to-make keto salad recipe that is full of flavor. Each serving contains only 6 grams of net carbs!
There is a common misconception that the keto diet consists mainly of meat and fats with few (if any) vegetables. That couldn’t be further from the truth! While high-carb vegetables like sweet potatoes and corn don’t make an appearance in keto recipes, you can still enjoy a hefty serving of vegetables with your keto meals.
This keto salad recipe takes full advantage of that fact. With each serving of keto salad, you’ll indulge in:
- 4 cherry tomatoes
- ½ small avocado
- 2 cups mixed greens
That’s about two-and-a-half cups of veggie goodness right there!
Cobb salad – The perfect keto salad
The nice thing about Cobb salad is that the traditional recipe is naturally low in carbs. You don’t have to come up with keto-friendly substitutes – you just have to make a few small tweaks to the ingredient quantity and it’s good to go as a keto salad.
Here are the main changes:
- You’ll reduce the amount of tomato. Traditional Cobb salad recipes usually call for one to one-and-a-half medium-sized tomatoes per serving. In this keto salad recipe, you’ll use four small cherry tomatoes instead.
- You’ll increase the amount of avocado. Instead of one avocado spread across four or five servings, you get half of an avocado to yourself!
Feta cheese vs. blue cheese
There is something else that is a little different about this Cobb salad, but it doesn’t have anything to do with it being keto. What is it? The kind of cheese that’s used. Traditional Cobb salads use blue cheese or Roquefort cheese, but Keto Cobb Salad recipe uses feta cheese.
The reason for this is that blue cheese is a bit of a “love it or hate it” kind of cheese. Feta has a much milder flavor and tastes just as good in Cobb salad. However, if you love blue cheese or Roquefort cheese, feel free to use it instead of feta cheese. It’s actually a bit lower in carbs than feta cheese, so it won’t make this keto salad recipe any less keto.
How many carbs are in a serving of Keto Cobb Salad?
Each serving contains 12 grams of carbs and 6 grams of fiber, leaving you with 6 grams of net carbs per serving of salad. This recipe makes one individual serving. Enjoy it all for yourself!
Keto salad dressing
If you want to top your Cobb salad with a dressing, here are two keto salad dressing options:
- Keto ranch dressing
- Red wine vinaigrette
Both of these contain only 1 gram of net carbs per tablespoon (not included in the nutrition facts for this recipe) so there is really no reason not to add a dressing
TIP: if you want bread with your salad, you can still make it keto with this keto cloud bread
I hope this tasty Keto Salad recipe has shown you that you can enjoy vegetables on the keto diet – plenty of them! For more keto goodness, check out my ketogenic meal plan or these delicious keto recipes:
When you’ve tried this keto salad, please don’t forget to let me know how you liked it and rate the recipe in the comments below!
Keto Cobb Salad
Ingredients
- 4 cherry tomatoes
- ½ avocado
- 1 hardboiled egg
- 2 cups mixed green salad
- 2 oz. chicken breast, shredded
- 1 oz. feta cheese, crumbled
- ¼ cup cooked bacon, crumbled
Instructions
- Dice the tomatoes and avocado, and slice the hardboiled egg.
- Place the mixed green salad into a large salad bowl or plate.
- Measure out the shredded chicken breast, feta cheese, and crumbled bacon.
- Place tomatoes, avocado, egg, chicken, feta, and bacon in horizontal rows on top of the greens.
- OPTIONAL: You can add 1 tbsp. of Ranch dressing for 73 calories and about 8 grams of fat (NOT included in nutrition facts below).
- Enjoy the whole serving.
Nutrition Info Per Serving
Uh… I mean it’s a great looking salad, it’s probably still plenty keto friendly, but those are not cherry tomatoes. If you calculated the nutrients based on cherry tomatoes, you massively under-calculated the tomato carbs. Cherry tomatoes are those little bite-sized things about the size of your thumb. These are just small tomatoes. You ended up with about as much tomato as would be in a regular cobb. Possibly MORE tomato.
You’re right! That does not look like cherry tomatoes. The macros, however, are calculated based on 4 cherry tomatoes. Will take note of that
I’ve been making Cobb Salads for years (I absolutely LOVE them) using the following “formula”: EAT COBB [i.e., Eggs, Avocado, Tomatoes, Chicken (which I sometimes switch out with Tuna), Onions, Bacon and Blue Cheese)] which I top with a homemade Ranch Dressing, so I added 1/4 chopped onion and 2 slices of cooked and crumbled bacon to your already wonderful recipe. My Dressing (which I used to make with Buttermilk but which I now make with Heavy Cream), for whoever may be interested, includes the following ingredients (most of which are pretty much staples in a Keto Kitchen), makes enough for 3-4 servings, and may be stored in the refrigerator for at least 1 week:
0.5 cup Mayonnaise
0.25 cup Sour cream
1 tsp Lemon (or Lime) juice
1 tsp Dried parsley (or Basil or Cilantro)
0.5 tsp Dried dill
0.5 tsp Dried chives
0.5 tsp fresh minced Garlic (0.25 tsp Garlic powder may be substituted)
0.25 tsp Onion powder
0.25 tsp Cayenne Pepper flakes (optional)
0.25 tsp salt
1/8 tsp ground Black pepper
1 oz. Heavy Cream
Do you have a suggested brand for ranch dressing? The only ones I see have soy or corn oil in them and are loaded up with sugar and gum and starch paste.
That sounds awful! I have a few favourites.
First is calorie/carb free but therefore also has a fair amount of artificial ingredients called Walden Farms Ranch Salad Dressing. Given it is calorie/carb free you can expect it to not exactly taste as a full fat Rach, but I like it.
Second is a low calorie/carb dressing is super yummy called Bolthouse Farms Cucumber Ranch Dressing.
So, hope that’s a good starting point..
I made my homemade salad dressing using these ingredients:
One packsge of Hidden Valley Ranch Buttermilk Flavor, Unsweetened Greek Yogurt, Almond Milk a little Hymiliam Salt and Black pepper to taste.
Directions:(I was only was using 1/2 of the package which makes @ 2/3 cups for my marinade over some chicked last night)
Mix 1 & 1/2 Tablespoons of Unsweetened Greek Yogurt, 1 Tablespoon of Almond milk, 1 Tablespoon of the Ranch Dressing package..you can add a little more to get the taste you want to though, then add salt & pepper to taste. Stir all ingredients together and chill until cold & a little firm. A out 15 minutes then pour over whatever. You can use a jar to store it in or a storage container. The yogurt replaces the sour cream & the milk thins it out to a creamy state. According to your taste you may want to add or substitute ingredients. This is a very cheap dip to make because we usually have these ingredients anyway on hand & the package cost @ $1.50! N it’s @ 1 carb & the other little splashes of ingredients that equal it to be @ 4 carbs or so.