A Cobb salad with grilled chicken is a timeless, satisfying meal that combines bold flavors, crunchy textures, and nutrient-dense ingredients. This healthy twist on the classic favorite keeps the rich taste you love while making it easy to fit into low-carb and keto meal plans. Below you’ll find a simple ingredients list, step-by-step assembly tips, and detailed nutritional information — including carbs, fiber, sugar alcohols, and net carbs — so you can make informed choices.

Why this Cobb salad works

• High in protein: Grilled chicken and hard-boiled egg provide sustained fullness.
• Keto-friendly: With the right dressing and portioning this salad can stay very low in net carbs.
• Versatile: Swap cheeses, greens, or dressings to suit calories, macros, or flavor preferences.

Ingredients (serves 1 — scale as needed)

• 6 oz grilled chicken breast, sliced (about 170 g cooked)
• 3 cups romaine lettuce, chopped (about 120 g)
• 1/2 medium avocado, sliced (about 100 g)
• 4 cherry tomatoes, halved (about 60 g)
• 2 slices cooked bacon, crumbled
• 1 large hard-boiled egg, halved
• 1 oz blue cheese crumbles (or feta)
• 1 tbsp thinly sliced red onion
• 2 tbsp extra-virgin olive oil + 1 tbsp red wine vinegar (or 2 tbsp vinaigrette/blue cheese dressing)
• Salt and black pepper, to taste
• Optional: chives, Dijon mustard, lemon zest

Quick assembly

1. Arrange the chopped romaine on a plate or shallow bowl.
2. Place sliced grilled chicken down the center. Arrange avocado, tomatoes, bacon, egg, blue cheese, and red onion in rows or clusters for a classic Cobb look.
3. Drizzle the olive oil and red wine vinegar (or your chosen dressing) over the salad. Season with salt and pepper and garnish with chives or a squeeze of lemon if desired. Serve immediately.

Nutritional information (approximate per serving)
Note: Nutritional values are estimates and will vary with exact ingredient brands, sizes, and preparation. Values below reflect the recipe as listed using 2 tbsp olive oil + 1 tbsp red wine vinegar for dressing.

• Calories: ~980 kcal
• Total Carbohydrates: ~19 g
• Dietary Fiber: ~10 g
• Sugar Alcohols: 0 g
• Net Carbs (Total carbs − fiber − sugar alcohols): ~8.7 g
• Protein: ~74 g
• Total Fat: ~69 g
• Saturated Fat: ~18 g
• Sodium: variable (depends on bacon, cheese, and added salt)

Notes on the carbohydrate numbers

• Fiber is relatively high because of the avocado and leafy greens; subtracting fiber from total carbs yields net carbs, which are most relevant for keto/low-carb dieters.
• Sugar alcohols are 0 g in this homemade version. Packaged or “reduced-sugar” dressings sometimes contain sugar alcohols (e.g., erythritol); if you use those, subtract them when calculating net carbs.
• Using a creamy store-bought dressing (ranch, bottled blue cheese) may add 1–4 g extra carbs per 2 tbsp; check the label and adjust net carbs accordingly.

Keto and low-carb tips

• Keep the dressing simple: olive oil + vinegar (0 g carbs) or full-fat homemade ranch or blue cheese made without added sugars.
• Reduce calories or fat by swapping 6 oz chicken for 4–5 oz, or use 1 tbsp olive oil instead of 2 tbsp while still keeping net carbs low.
• Increase fat for strict keto by adding more avocado or an extra tablespoon of oil; reduce fat for lower-calorie needs by trimming bacon or cheese.
• If following very strict keto (<5–10 g net carbs/day), monitor tomato quantity (they contain more carbs than lettuce/avocado) and consider halving the cherry tomatoes.

Variations and substitutions

• Swap chicken for grilled salmon or shrimp for a different flavor and fatty-acid profile.
• Replace blue cheese with goat cheese or feta for lower saturated fat options.
• Make it Whole30/Paleo-friendly by using compliant bacon and skipping dairy.
• Make it vegetarian by replacing chicken and bacon with marinated tofu or extra avocado and nuts.

Storage and make-ahead

• Store components separately: keep grilled chicken and dressing in airtight containers in the fridge for up to 3–4 days; assemble fresh to preserve avocado texture.
• If preparing ahead for work lunches, pack avocado and dressing separately and add just before eating.

Bottom line
A Cobb salad with grilled chicken is an easy, flavorful dish that can be tailored to keto and low-carb lifestyles. With roughly 8–9 g net carbs per serving (when using olive oil and vinegar), it’s a satisfying choice that delivers high protein, healthy fats, and fiber-rich ingredients. Adjust portion sizes and dressings to match your calorie and macro goals, and enjoy a classic salad with a healthy twist.

Would you like a printable recipe card, a lower-calorie version, or a shopping list formatted for a week of meal prep?