Cobb Salad – Low Carb & Gluten Free
Do you get tired of everday, boring salads in your low carb lifestyle? Have you every wondered what a composed salad is and if you need to eat one? Composed salads offer low carb keto freedom from salad boredom and are far from plain Jane. Composed salads such as the famous Niçoise Salad or humble Cobb Salad are salads tossed with a garlicky vinaigrette and then stacked with each component individually arranged on the plate in an attractive array of bounty. Join Fluffy Chix Cook in making the basic but complexly delicous keto salad treat.
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Salads are healthy and all the low carb keto diet physicians-gurus, like Dr. Westman from the Duke No Sugar No Starch Diet aka PAGE 4 DIET and co-author of the up-coming book KETO CLARITY with Jimmy Moore, wants you to eat at least 2 cups of raw veggies a day with the emphasis on green leafy veggies. And sure leafy greens add great chew factor and add important vitamins and minerals, boosting cancer fighting potential of ketogenic diets, but sometimes being “Popeye-good” gets to be a drag. And let’s face it…salad fatigue happens. It does. And when that happens Fluffy Chix like to tart salads up and put lipstick on ‘em.
Ok it’s proverbial lipstick and the salads can’t really become trampy…
Cobb salad traditionally contains breaded, fried, chunks of succulent chicken, but does it have to be fried? Of course not! Use any leftover chicken you have on hand or prepare it fresh, specifically for the Cobb Salad.
Here are a few of Fluffy Chix Favorite Cobb Salad Meats:
Low Carb Oven Fried Chicken Tenders (from Fluffy Chix Cook Archives)
Rotisserie or Baked Chicken (homemade or store bought)
Grilled Chicken Breasts (homemade or store bought)
Pan Seared Chicken Breasts (homemade or store bought)
BBQ Chicken Wings
Suicide Wings
Heroin Wings
We love the interplay of toppings, too! The creamy egg and avocado mixed with salty bacon and crispy veggies like romaine hearts, radish, cucumber, red onion—oh my! And the sultry blue cheese! Low carb Cobb Salad tastes especially decadent with blue cheese crumbles AND Blue Cheese Vinaigrette. Our House Vinaigrette tastes fantastic on the salad, too! There’s nothing boring about the combination of these ingredients. And the best part? Composed salads make you look like a culinary rock star. They feed the eye while feeding the tummy in 10 minutes. Swearsies.
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JUST A SIDE NOTE: You maybe feel concern about the total non-netted carbs in keto-licious Cobb Salad, but don’t sweat it. This is a full meal, no extras needed beyond the protein choices. And 10-12 grams of non-netted carbs still leaves you plenty of room to eat low carb in your other meals. Dr. Bernstein, the noted diabetes specialist and author of DR. BERNSTEIN’S DIABETES SOLUTION, who pioneered the use of the home glucometer and “eating to your meter” to normalize blood sugar, recommends 12 grams of non-netted carbs for lunch and dinner. So it’s well within recommendations.
We hope you give the uncommon Cobb Salad a spin and tell us how you like it. Leave us a comment or share with your friends, whydoncha?
What’s your favorite salad? We want to hear from you!
Cobb Salad – Low Carb & Gluten Free
Notes
A super simple lunch or dinner treat. Trust us when we tell you the House Vinaigrette or Blue Cheese Vinaigrette, makes all the difference! Sure, you can use a store bought dressing for convenience, but the tradeoff for convenience is questionable oils, high PUFAs (poly unsaturated fatty acids), and preservatives. The garlicky flavors of the sharp dressing play so well with the chicken, cucumber, creamy avocado and salty blue cheese!
Serving Ideas A big meal in itself! Serve with a large glass of sparkling water.
Nutritional Information
Per Serving Salad Base Only No Toppings: 120 Calories; 10g Fat (69.4% calories from fat); 2g Protein; 8g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 6g Effective Carbs
Per Serving No Chicken: 315 Calories; 25g Fat (70.5% calories from fat); 13g Protein; 10g Carbohydrate; 3g Dietary Fiber; 228mg Cholesterol; 7g Effective Carbs
Per Serving with Chicken: 495 Calories; 36g Fat (65.1% calories from fat); 33g Protein; 10g Carbohydrate; 3g Dietary Fiber; 313mg Cholesterol; 7g Effective Carbs
Copyright © 2012 Fluffy Chix Cook. All rights reserved.
Ingredients
Salad Base
- 2 cups romaine hearts, torn or chopped
- 2 cucumber slices
- 2-3 grape tomatoes (about 1/2oz), halved
- 2-3 red onion slices, slivered (about 1/2oz)
- 1 radish, sliced thinly
- 2 tablespoons House vinaigrette—or Bue Cheese Vinaigrette
- kosher salt
- fresh ground black pepper
Toppings
- ½ cup rotisserie chicken, skinless, pulled into chunks—or your favorite protein (about 2 ounces)
- 1 ounces avocado (about 1/8), peeled and sliced thinly
- 1 large egg, hard boiled, shelled and quartered
- 1/2 ounce blue cheese, crumbled
- 1 slice bacon, cooked until crispy, crumbled
Instructions
- Toss salad ingredients with House Vinaigrette. Arrange components on top of romaine base. Either grate or chop boiled egg or place hard boiled egg quarters on the side and top with crumbled blue cheese and bacon. Enjoy!
Nutrition Facts
Cobb Salad – Low Carb & Gluten Free
Serves: 1 big old salad
|
Amount Per Serving: about 3 1/2 cups salad
|
||
|---|---|---|
| Calories | 495 loaded | |
| % Daily Value* | ||
| Total Fat 36g | 55.4% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Fluffy Chix Cook
Copyright © 2012 Fluffy Chix Cook. All rights reserved.
Susie, once again, you knock it out of the park!! Gorgeous photos of incredibly beautiful food that is great for you to eat and fun-delivered information about the why’s, where’s, and how-to’s of it all! You are an amazing lady!
Have you seen on the web about regrowing veggies from your veggie scraps, such as celery and lettuce? I’ve some of both going, er.. growing. I’m not at all convinced the celery is ever going to produce something I can use except the celery leaves, which I absolutely LOVE to use, but the three heads of romaine that are planted now seem to be growing each day. I’ve got one more romaine scrap ready to plant today and another resting in a water bath to start the leafing process, and three new heads in the fridge to move through this process over the next week or so. Sure hope this project produces nice sized leaves of wonderful on down the road! It’s organic too!!!!
I have really enjoyed eating more salad since I’ve had your salad dressing recipes. I would buy the better dressings, like Annie’s Organic, but was not always thrilled with the taste though none of the nasty soybean oil was present. I love some of the Ken’s Steak House flavors but just don’t want their soybean or canola oils. It matters not now though, because your recipes have put the control into my hands and I thank you sincerely.
Bless you, sweet lady!
Hugs,
Alice B.
Alice you are so sweet to me. I APPRECIATE your support and encouragement. Knowing I’m really helping you makes a difference!! Eating this way is so fun and tasty and can be economical too–cuz let’s face it, those bottled dressings filled with questionable ingredients are $$$$! Right?
I love hearing about re-growing your veggies. So you planted them in the ground right? With good organic fertilizer? Cuz I worry about people regrowing in water alone…over time the nutrient value would get seriously depleted and sure, you’d beating “organic veggies” without the nutrient boost from organic. I tried doing it with celery and got so bored! *blush* But the leaves added to salad were great! I will try with romaine – just for you!
I love that you take control of your life and are always positive and make changes that help you!!! You’re an amazing woman and I’m thankful to call you friend! (Oh and psssst! Another wonderful friend Allison helped me work out the rising situation on the biscuits. I’m writing the biscuit post this afternoon and hope it will help you!)
xoxo
S
Oh Susie, thank you so much for not only all you do and share, but for your care and concern as well. XOXO
On the romaine, I leave the end piece (about 2″) in water for about a week (not covered in water) until there is some new growth coming out. Then I transplant to a container with new, good soil. My knees won’t let me do ground gardening, but I do a lot with containers. It’s mostly flowers, but last year’s herbs were fun and survived over the winter, as did most of the flowers, so I’ve really expanded with more herbs this year, and now the romaine. Ha ha on the celery; ha ha as I can relate! One of my two celery that are planted in a container was originally put out in a different container last summer! It also survived winter. Last year it did have beautiful leaves, but didn’t much bigger, definitely no stalks! Since it survived, I decided to let it keep on trying and also planted another ‘new’ one in a different and larger container. We’ll see if they are successful. Leaves are fine if that’s all that result, I love using celery leaves in a number of dishes!!
(Off topic to this recipe, but I’m working on an adaptation of the mile high biscuit mix as the base for a cornbread. I’ll share when this is worked out! I think it is pretty close.)
Hugs,
Alice
Can’t wait to hear hon. Did you read about adding the ACV to the batter to increase your rise?
Yes, on the ACV. Also, I’ve discovered my ramekin is more like 3.5-4″ across, so that would also factor in. I don’t currently have a 2-2.5″ across version (but I know what to get! 🙂 )
Also on the homemade baking powder, I recalled reading about this at DJFoodie’s site, went back and found it, and he said when using homemade b.p. (with the specifics you said) to decrease by 25% the amount you use in your recipe of the homemade b.p. since the homemade doesn’t have the cornstarch in it. Per his info, the cornstarch is generally 25% of the recipe. So your 2T cream of tarter and 1T soda would usually have 1T cornstarch also, if store bought. Therefore, if you used the ‘normal’ amount of your homemade b.p. as you would have used store bought, it might be that you unintentionally used 25% more and, if all this is correct, that might account for the wonderful rise, to which I say “Carry on!” I haven’t ‘researched’ this anywhere else, just recalled he had talked about it (in his OMM blog post back when).
So, I’m about to do an experiment and I’ll let you know…
I made the homemade b.p. this afternoon and am about to make another batch of biscuit mix and will use 3/4t to your 1t and make up a biscuit with that measurement. Then I’ll also make another and include that extra 1/4t b.p. and see what happens!
Tough job, but somebody’s gotta do it! Dontchathink?!!
Hee.
Hugs,
Alice
Those are big green olives, but I don’t see them in the ingredients.
Those olives are fabulous and were extra–not part of the recipe. Cobb Salad does not traditionally include olives. But I love them so, I add them if I have a carb or two to spare. 🙂 I added them cuz I adore them. They are called Castelvetrano Olives and are from Sicily. Here’s a great intro to olives you might like to read. I suspect (don’t know for certain), that they are about 1g net carbs per 1 1/2 olives–roughly.