How To Make Low Carb Green Salads Ahead
Green salads are one of my favorite meal options for meal prepping ahead of time. With that being said, here are a few quick tips to keep in mind if youre planning on making this keto Greek salad ahead of time:
- Store the homemade Greek dressing and the salad itself separately in airtight containers.
- Keep your airtight containers stored in the fridge the salad will keep for up to 4-5 days while the homemade Greek dressing will keep for up to 2 weeks.
- When choosing your green veggies for make ahead salads, be sure to stick with firmer options that wont wilt easily.
How Many Net Carbs For Our Spinach Cobb Salad
2 Net Carbs for half of this BIG BOWL. One serving is enough for me for lunch. I actually generally am SO full eating half of this recipe.
If you are new to this Low Carb/Keto lifestyle and are unsure what we are talking about please feel free to read up more on Net Carbs.
So pull up a salad bowl and start filling it with lots of low carb veggies. Youre health will thank you for it!
Recipe notes: I added avocado to the ingredient list because cobbs usually have it. I just didnt have one handy when I made this, but I do enjoy a good avocado with this salad too! As for dressings, I often just use a tablespoon of balsamic vinegar and plenty of heart-healthy olive oil.
What Are The Health Benefits For These Vegetables
Spinach and romaine are full of vitamins, minerals, and antioxidants. They are anti-inflammatory and nutrient dense. They contain phytonutrients such as magnesium and potassium. Fun fact: magnesium is great for promoting remineralization in your teeth.
Tomatoes are also anti inflammatory and a high antioxidant food containing phytonutrients such as lycopene, which belongs to a group of pigments called carotenoids. Research shows that foods containing lycopene are closely tied with enhancing immunity and cancer risk reduction, specifically in prostate cancer .
Red onions, whose species name is Allium cepa L, are in the same family as leeks and garlic. They contain oils that hold sulfur, which is why their smell and taste is so powerful. They may have a strong taste but thats not the only thing strong about them. Onions and members of their family contain cancer fighting properties, according to studies . Fun fact: when cutting onions you are puncturing their cell membranes that store alkenyl cysteine sulphoxides, which is why you tear up. But dont worry, thats a small price to pay for the amazing health benefits.
- 2 boneless, skinless chicken breasts
- 2½ cups spinach
- 2½ cups romaine, chopped
- 2 hard boiled eggs
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Make Ahead Instructions For Keto Cobb Salad
Cobb salad is best eaten fresh but you can prep the salad ingredients up to 3 days ahead, except the avocado. Put them in separate bowls that are tightly covered.
Mix the ingredients together on the day you would serve it. Add the avocado slices and dressing just before serving, toss and serve immediately.
Are There Carbs In A Cobb Salad
Just like most all salads, there are a carbs in the vegetables. But because there’s a lot of fiber in this salad, it brings the net carbs in Cobb Salad to just two carbs per serving.
Note: The recipe for the ranch dressing has 8 servings. The toppings for the cobb salad is for one salad. Add as much as you like, depending on how many people you are serving.
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Meal Prep Keto Cobb Salad Low Carb Cobb Salad Recipe
For a superfood twist on a classic Cobb, try this keto Cobbsalad with kale! A low carb Cobb salad with all of the traditional Cobb fixins,served over crunchier, more nutritious greensall tossed together with myfavorite keto Cobb salad dressing.
Traditionally, a Cobb salad is already one of the most keto friendly salads that you can eat, higher in healthy fats and lower in carbs. Its usually a bed of greens topped with chicken, bacon, hard boiled eggs, blue cheese, tomato, and avocadoa team of all-star keto ingredients! Rich, salty, tangy, and satisfyingly fuel-filled.
But, instead of the typical iceberg or romaine lettuce, Imupping the nutritional value of this keto Cobb salad by using kale instead.Although kale is a bit higher in carbs than lettuce, its also much richer insuperfood nutrients, vitamins, and minerals. Plus, it adds some irresistiblecrunch!
Last but not least, you can serve your low carb Cobb saladwith whichever dressing you like. For the traditional route, stick with a redwine vinaigrette. Or, make things easy on yourself with a clean, store-boughtketo salad dressing! Store it separately from your prepped Cobb saladcomponents, and youve got a simple keto meal prep lunch to enjoy all weeklong.
Enjoy A Delicious And Healthy Meal With The Chick
Many health-conscious diners order the Chick-fil-A Cobb Salad as a healthy option. A tasty spread can be served as a grilled or fried chicken dish with fresh greens, tomato, bacon, hard-boiled eggs, blue cheese, or other toppings. Salads with no chicken, especially one that doesnt contain any meat, are an excellent way to reduce calories and carbs. It contains 290 calories and 17 grams of fat, 21 grams of carbohydrates, 15 grams of protein, 490 milligrams of sodium, and 4 grams of fiber. If you are looking for a more protein-heavy salad, the salad with Chick-n-StripsTM has 600 calories, 31g fat, 37g carbs, 41g protein, 1350mg sodium, and 4 g fiber. The Chick-fil-A Cobb Salad is a tasty, satisfying meal that also provides you with your daily dose of fruits and vegetables without compromising on flavor.
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Tips For Perfectly Grilled Chicken
One of the main ingredients in this Keto Cobb Salad is grilled chicken. Here are a few tips to ensure you have perfectly grilled chicken every time:
- Always start off with clean grates on your grill. Because chicken breasts are so lean, they will stick to dirty grates. After youve cleaned the grates brush them with a little oil to help create a nonstick surface.
- When it comes to chicken breasts, bigger is not always best. Large chicken breasts, over 10-12 ounces, take a long time to cook and can be difficult to cook evenly.
- If you have large chicken breasts or if the chicken breasts are uneven in thickness, pound down the thicker side to the thickness of the thinner side. Or you can opt to butterfly the breasts, if you prefer. Both will ensure even cooking.
- Because boneless, skinless chicken breasts are so lean, they should be grilled quickly over high heat to retain as much moisture as possible.
- Cook chicken breasts for 5-7 minutes on each side. Always use a meat thermometer to check the internal temperature. You want your chicken to cook until it reaches 165F, this usually takes between 10 to 15 minutes.
- After you take the chicken off the grill, let them rest for about 10 minutes before cutting. This allows the juice to redistribute throughout the breasts.
How To Make A Keto Green Salad
Heres everything that youll need to know in order to make this low carb salad:
- Combine the ingredients. Add the halved cherry tomatoes, halved cucumber, chopped green bell pepper, sliced red onion, kalamata olives, and cubed feta cheese to a bowl.
- Pour. Pour the homemade Greek dressing over top of the salad.
- Toss. Toss to coat.
- Season. Season with salt or black pepper to taste if necessary.
- Serve. Serve immediately.
Also Check: Is Greek Salad Dressing Gluten Free
Homemade Versus Restaurant Cobb Salad
Im always sizing up the meals I have when I eat out, wondering how difficult each would be to create in my own kitchen. Sometimes I make tweaks to change-up the flavor, make healthier, or maybe align better to my personal preferences.
The Cobb Salad was definitely one of those dishes that I told myself would be an easy one to make at home. It has a minimal ingredient list and little prep work. I still like ordering a Cobb while eating out, , but being able to make a Keto Cobb Salad that is just as good as one that isnt as healthy makes for a win in the home kitchen.
How Can I Meal Prep Cobb Salad
You can easily meal prep Cobb salad by preparing the entire salad in an airtight container and adding the dressing before serving. You can store a prepped Cobb salad in the fridge for up to 3 days. We recommend slicing your avocado, eggs, and tomatoes before serving to ensure they stay fresh.
Another thing you can do to make packing this Cobb salad easier is to buy individually packaged servings of dressing! They sell single-serving packs of ranch and other dressings that are perfect for throwing in a lunchbox when youre on the go.
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Keto Cobb Salad With Vinaigrette
With eggs, bacon, chicken, and avocado, the cobb salad is already keto friendly. I tried pairing it with a traditional red wine vinaigrette and it was out of this world. I also added in a little sugar substitute to the keto salad dressing, to sweeten it up, and it was delightful.
This is one of the better salads to have if you are near your carb limit for the day as one serving is only 2.4 net carbs! The entire cobb salad is only 26 carbs in total. It is also perfect for those who need an extra boost of fat of protein.
The cobb salad is super easy to make. You can take it to work or prepare it for dinner but keep the dressing separate otherwise it might get a little soggy.
Yields 6 servings of Keto Cobb Salad with Vinaigrette
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Original Cobb Salad Dressing Vs Best Keto Dressing For Cobb Salad
What is Cobb salad dressing? This is simply the dressing used for your Cobb salad. The original Cobb salad dressing was mayonnaise based but its up to you to use any keto friendly/ sugar free dressing you love to use on salads.
You can use the dressing I used in my healthy low carb coleslaw recipe, you can use a ranch based dressing or a vinaigrette based one like I did here.
Whatever keto friendly dressing that works for you would definitely be the best for your salad. If you love creamy dressing, definitely go for it. If vinaigrette is your fave go ahead and enjoy your Cobb salad.
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A Cobb Salad Is Keto Friendly
As you know from earlier posts, I like to eat Keto. It helped me lose weight and more importantly I feel better. Eating Keto- friendly food doesnt mean you have to give up some of your favorite foods. A cobb salad is a great way to eat Keto.
A few weeks ago my friend, Meredith and I got together to share some recipes. I shared my Strawberry Power Smoothie and she shared her Keto cobb salad recipe. This cob salad recipe is quick and easy.
One of the many things, I have loved about blogging is meeting some incredible people and sharing them with you. Meredith is such a fun, energetic, and knowledgeable person. I have loved learning from her. The day we shared our recipes her mother came too! You can tell the apple doesnt fall far from the tree. We had such a fun afternoon.
This Keto Cobb Salad was so delicious we couldnt stop eating it. Meredith made it and made it look so pretty. I havent made it on my own yet but I do think it is something that I can actually do. I dont like to spend too much time in the kitchen you can read why here. This salad is quick and easy.
How To Store Keto Cobb Egg Salad
If you have leftovers or you want to meal prep with this recipe, it will last about a week in the refrigerator. Store it in an airtight container and try to eat it within a few days for the freshest flavor.
Do not freeze this recipe. It doesnt freeze well because when you thaw it, the texture is completely ruined.
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How Can You Learn More About Awaken180 Weightloss Program
Awaken180° Weightloss team is passionate about providing you the best coaching, education, and support to help you live a life of health and confidence.
To learn more about Awaken180° Weightless visit their website. All recipes linked to this page are program approved and can offer you a glimpse into what the program meals looks like.
How To Make A Keto Cobb Salad With A Keto Blue Cheese Dressing
Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you, I will earn a commission if you click through and make a purchase.
The good news is that making a Cobb salad that is low in carbs is quite simple to make. Just keep in mind that youll need to have fresh ingredients that can be prepped easily.
The following are the ingredients for the Cobb salad, note that the full printable recipe is a the bottom of the page.
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Proven Health Benefits You Can Gain By Eating More Salads
I must admit that when I was younger, I used to shy away from eating salads and what a mistake that was. Dont make that same mistake yourself here are three proven health benefits that you can gain by eating more salads:
- An abundance of essential micronutrients. Making homemade salads in general, and especially keto salads, is a great way to ensure that youre providing your body with an abundance of essential vitamins and minerals. Using a variety of healthy ingredients like tomatoes, cucumbers, bell peppers, and onions means this particular salad recipe is absolutely loaded with these beneficial micronutrients.
- Disease fighting antioxidants. In addition to offering up a wealth of essential micronutrients, many of those same healthy vegetable ingredients are also known to be great sources of antioxidants. Studies have found that these beneficial compounds can help to protect your body against disease by preventing the harmful cellular damage caused by exposure to environmental and dietary free radicals.
- Excellent source of dietary fiber. Last but not least, using a variety of green vegetables when making your salads is also a great way to load up on dietary fiber, which is especially important for keto dieters in particular. Getting an adequate fiber intake can help to rev up your metabolism, regulate hormones, and increase feelings of satiety.
How Do You Find The Best Avocados
Avocado is a “must-have” ingredient for this healthy cobb salad recipe. 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.
Most people see avocados as a vegetable, but they are really a fruit. And they are packed with nutrition!
Enjoy this easy and delicious salad! It might just become your new favorite low-carb lunch idea. Even people who aren’t on the keto diet will love it.
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Keto Cobb Salad Dressing
A classic Cobb Salad dressing is served with a red wine vinegar dressing.
Red wine vinegar is keto-friendly, but an authentic Cobb salad dressing contains sugar from honey, which adds up to your net carbs so not recommended on a keto diet.
Below I listed some delicious keto salad dressing recipe ideas you can use to serve this easy cobb salad recipe.
Red wine vinaigrette
In order to make a keto-friendly red wine vinaigrette you need the ingredients below:
- Salt and pepper
To make the dressing, add all the ingredients to a glass mason jar, close the lid, and shake vigorously until the ingredients are well combined together.
Follow my Red Wine Vinaigrette recipe for all the measurements.
Ranch salad dressing
Another delicious way to serve this keto cobb salad is to add a drizzle of thick and creamy ranch salad dressing.
Also, on a keto diet we eat fat as a source of fuel, so adding a high-fat salad dressing is a great way to boost your fat intake and make this easy cobb salad more fulfilling.
You can make your own Keto Ranch Salad Dressing following my recipe here.
Keto Cobb Egg Salad Recipe
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When you are craving something salty, crunchy, and light for lunch, make this keto cobb egg salad recipe!
Sure, salads are a staple food to eat for lunch when you are on the keto diet. But this recipe tastes so wonderful that youll want to make it every week!
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Is Cobb Saladketo Is It Healthy
This salad is a balanced meal. It has green veggies, bacon, hard boiled eggs, avocado, chicken, tomatoes, onions and blue cheese.
With the aforementioned ingredients, we can see that Cobb salad is healthy, keto friendly, and low carb. But wait!
If you are on a strict keto diet We have to be a bit more careful with the quantity of certain ingredients in the salad so that we dont go over our daily carb limit if you are strict keto make Cobb salad with variations like less tomatoes and less or onions