The Ultimate Keto Chicken Cobb Salad with Blue Cheese Dressing

There’s something undeniably satisfying about a well-crafted Cobb salad. As someone who’s been on the keto journey for years, I’ve perfected this low-carb version that doesn’t sacrifice an ounce of flavor. My Keto Chicken Cobb Salad with homemade Blue Cheese Dressing has become a staple in my household—a protein-packed, nutrient-dense meal that keeps me energized throughout the day while maintaining ketosis.

What makes this salad truly special is its perfect balance of savory elements: tender grilled chicken, crispy bacon, creamy avocado, tangy blue cheese, and a rich dressing that ties everything together. At just 5g net carbs per serving, it’s a keto dieter’s dream come true.

I’m excited to share this recipe with you today, along with some tips and tricks I’ve learned along the way. Whether you’re strictly keto, looking to reduce carbs, or simply enjoy a good salad, this dish delivers on all fronts. Let’s dive in!

What Makes This Salad Keto-Friendly?

Before we get to the recipe, let’s talk about why this Cobb salad works so well for a ketogenic diet:

• High fat content: The avocado, eggs, cheese, and homemade dressing provide healthy fats that fuel ketosis
• Moderate protein: Grilled chicken and bacon offer satisfying protein without overdoing it
• Low net carbs: By avoiding traditional high-carb ingredients and focusing on low-carb vegetables, this salad keeps carbs minimal
• Nutrient density: Despite being low-carb, this salad is packed with vitamins, minerals, and antioxidants

Ingredients

For the Salad:

• 1 large head romaine lettuce, chopped (approximately 8 cups)
• 2 cups baby spinach
• 2 boneless, skinless chicken breasts (about 1 pound)
• 6 slices thick-cut bacon
• 4 large eggs, hard-boiled
• 1 large ripe avocado, diced
• 1 cup cherry tomatoes, halved
• ½ medium red onion, thinly sliced
• 4 ounces blue cheese, crumbled
• 2 tablespoons fresh chives, chopped
• 1 tablespoon olive oil (for cooking chicken)
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste

For the Blue Cheese Dressing:

• ⅔ cup mayonnaise (full-fat, preferably avocado oil-based)
• ⅓ cup sour cream
• 2 ounces blue cheese, crumbled (additional to what’s in the salad)
• 1 tablespoon fresh lemon juice
• 1 tablespoon heavy cream (to adjust consistency)
• 1 clove garlic, minced
• 1 teaspoon Worcestershire sauce
• ½ teaspoon dried dill
• Salt and freshly ground black pepper, to taste

Nutritional Profile per Serving

This recipe makes 4 generous servings with the following nutritional profile per serving:

Equipment Needed

• Large mixing bowl
• Salad serving bowl
• Small bowl for dressing
• Cast iron skillet or grill pan
• Baking sheet (for bacon)
• Sharp knife and cutting board
• Whisk
• Tongs
• Saucepan (for eggs)

Step-by-Step Instructions

Preparing the Blue Cheese Dressing

I always start with the dressing first, as it gives the flavors time to meld while I prepare the rest of the salad.

1. In a small bowl, combine the mayonnaise and sour cream, whisking until smooth.
2. Add the crumbled blue cheese, minced garlic, lemon juice, and Worcestershire sauce.
3. Mix well, mashing some of the blue cheese crumbles with the back of a fork to infuse the dressing with flavor while leaving some chunks intact.
4. Stir in the dried dill, salt, and pepper.
5. Add the heavy cream one teaspoon at a time until you reach your desired consistency.
6. Cover and refrigerate for at least 30 minutes while preparing the other ingredients.

Cooking the Chicken

1. Season the chicken breasts on both sides with garlic powder, smoked paprika, salt, and pepper.
2. Heat the olive oil in a cast iron skillet or grill pan over medium-high heat.
3. Cook the chicken for 5-7 minutes on each side until the internal temperature reaches 165°F (74°C).
4. Remove from heat and let rest for 5-10 minutes before slicing into strips.

Cooking the Bacon

1. Preheat your oven to 400°F (200°C).
2. Arrange bacon slices in a single layer on a baking sheet lined with parchment paper.
3. Bake for 15-20 minutes until crispy, flipping halfway through.
4. Remove from the oven and transfer to a paper towel-lined plate to drain excess grease.
5. Once cooled, crumble or chop into pieces.

Preparing Hard-Boiled Eggs

1. Place eggs in a saucepan and cover with cold water by an inch.
2. Bring to a rolling boil, then reduce heat and simmer for 9 minutes.
3. Immediately transfer eggs to an ice bath to stop the cooking process.
4. Once cooled, peel and quarter the eggs.

Assembling the Salad

1. In a large mixing bowl, combine the chopped romaine lettuce and baby spinach.
2. Transfer the greens to a large serving bowl or platter.
3. Arrange the sliced chicken, crumbled bacon, quartered eggs, diced avocado, halved cherry tomatoes, sliced red onion, and crumbled blue cheese in rows across the top of the greens.
4. Sprinkle with chopped chives.
5. Serve with the blue cheese dressing on the side or drizzle over the top just before serving.

Tips for the Perfect Keto Cobb Salad

After making this salad countless times, I’ve gathered some insights that make all the difference:

• Temperature matters: Let the chicken rest completely before adding to the salad to prevent wilting the greens
• Avocado timing: Add the avocado just before serving to prevent browning
• Make-ahead dressing: The blue cheese dressing actually improves after 24 hours in the refrigerator as the flavors meld
• Egg perfection: For the perfect hard-boiled egg, start with room temperature eggs and plunge them into ice water immediately after cooking
• Bacon alternative: For extra convenience, you can use pre-cooked bacon bits, but the flavor is noticeably better with freshly cooked bacon
• Extra crunch factor: For added texture without adding carbs, sprinkle with roasted pumpkin seeds or crushed pork rinds

Variations to Keep It Interesting

While the classic version is amazing, here are some keto-friendly variations to try:

Mediterranean Keto Cobb

• Swap blue cheese for feta
• Add kalamata olives and artichoke hearts
• Use Greek-seasoned chicken
• Add a dash of oregano to the dressing

Southwest Keto Cobb

• Add diced bell peppers
• Season chicken with cumin and chili powder
• Include sliced jalapeños for heat
• Top with cilantro instead of chives
• Add a squeeze of lime to the dressing

Seafood Keto Cobb

• Replace chicken with grilled shrimp or salmon
• Add diced cucumber
• Use dill in place of chives
• Consider a lemon-dill dressing variation

Make-Ahead and Storage Tips

This salad works beautifully for meal prep with a few adjustments:

For 1-2 Days Ahead:

• Prepare all components separately and store in individual containers
• Keep the greens completely dry and store with a paper towel to absorb moisture
• Wait to cut the avocado until ready to serve
• Assemble just before eating

Storage Times:

• Dressing: Up to 5 days refrigerated
• Cooked chicken: 3-4 days refrigerated
• Hard-boiled eggs: 1 week refrigerated
• Cooked bacon: 4-5 days refrigerated
• Washed and dried greens: 3-4 days refrigerated

Serving Suggestions

This salad is certainly satisfying on its own, but here are some keto-friendly accompaniments to round out your meal:

• Beverages: Sparkling water with lemon, unsweetened iced tea, or a refreshing cucumber-mint infused water
• Sides: Keto-friendly cheese crisps or flaxseed crackers
• Soup pairing: A cup of warm bone broth or keto broccoli cheese soup makes this a perfect lunch or dinner combo
• Dessert follow-up: If you have room for dessert, try some berries with whipped cream or a keto chocolate mousse

Why This Recipe Works for Keto

The ketogenic diet focuses on consuming approximately:

• 70-75% calories from fat
• 20-25% calories from protein
• 5-10% calories from carbohydrates

This salad aligns perfectly with these macronutrient ratios:

The blue cheese dressing particularly helps boost the fat content while adding minimal carbs, making this a truly keto-optimized meal.

Common Questions About Keto Cobb Salad

Q: Can I make this salad dairy-free while keeping it keto?

Yes! You can substitute the blue cheese with nutritional yeast for a cheese-like flavor, or use a dairy-free feta alternative. For the dressing, use a dairy-free mayo and coconut cream instead of sour cream.

Q: How can I increase the fat content even more?

To boost the fat content further, add extra avocado, drizzle with additional olive oil, include more bacon, or top with crushed macadamia nuts or additional blue cheese crumbles.

Q: Is this recipe suitable for intermittent fasting?

This high-fat, moderate-protein meal is excellent for breaking a fast, as it won’t spike insulin levels significantly and will keep you satiated for hours.

Q: Can I use rotisserie chicken instead of cooking chicken breasts?

Absolutely! Pre-cooked rotisserie chicken is a great time-saver. Just be sure to check the ingredients list to ensure there are no added sugars or starches in the seasoning.

Q: How can I reduce the calories while keeping it keto?

Use less bacon, reduce the amount of blue cheese, and serve with less dressing. The avocado contains healthy fats, so I would recommend keeping that component.

Q: Can I prepare this for a party or potluck?

Yes! This salad is perfect for gatherings. Arrange it on a large platter for a stunning presentation, and serve the dressing on the side so guests can add as much or as little as they prefer.

Q: What’s the best lettuce to use for a keto Cobb salad?

Romaine provides the perfect crunch and nutrition profile, but you can also use butter lettuce, spinach, arugula, or a spring mix. Avoid iceberg lettuce as it has fewer nutrients.

Final Thoughts

My keto journey has taught me that eating well doesn’t mean sacrificing flavor or satisfaction. This Keto Chicken Cobb Salad with Blue Cheese Dressing proves that point beautifully. It’s one of those rare recipes that makes me forget I’m following any particular diet at all—it’s just genuinely delicious food that happens to be perfect for ketosis.

The combination of protein, healthy fats, and low-carb vegetables creates a balanced meal that will keep your energy levels steady and cravings at bay. Plus, the visual appeal of this colorful salad makes it a hit when entertaining friends—even those who don’t follow a keto lifestyle.

I hope you enjoy this recipe as much as I do. It’s become my go-to lunch when I want something that feels indulgent but keeps me on track with my health goals. Give it a try, and don’t be afraid to make it your own with the variations suggested above!