Wednesday, February 15, 2012

Avocado Heaven: Turkey/Chicken Cobb Salad

Tonight's dinner was truly delicious! This low carb, healthy recipe is packed with nutrition and protein, but not calories or carbs: Turkey (or Chicken) Cobb Salad:

If you're like me and love Cobb Salad, you've ordered it in restaurants where it comes heaped with cheeses, bacon, eggs, avocado, and dressing to the tune of 1054 calories and 73 grams of fat (if you're at Red Robin and getting the grilled chicken version and 2 oz of Blue Cheese Dressing). Instead, you can have the filling and flavorful Cobb Salad above for less than 1/3 the calories and fat! Here's how:

Healthy Turkey (or Chicken) Cobb Salad

1 cup Romaine lettuce, chopped
1/2 cup thinly sliced cucumber
1/4 cup thinly sliced mushrooms
1/4 cup chopped tomatoes or halved cherry tomatoes
3 ounces of cold sliced turkey or chicken breast (I used low sodium deli turkey breast; turkey is our Superfood of the week)
1 hard boiled egg, quartered
3/4 ounce sliced avocado
0.8 ounces reduced fat shredded cheese (I used Kraft 2% Cheddar; 0.8 oz = just under 2 Tbsp shredded)
2 Tbsp reduced fat blue cheese crumbles

Layer everything on a plate and enjoy! This entire recipe contains:
329 calories
33g protein
16g fat
10g carbs

If you want to get really decadent, you can add a slice of crisp crumbled bacon (40 calories) and a tablespoon of Marie's Lite Blue Cheese Dressing (35 calories) and still have a remarkable meal for only about 400 calories. Enjoy!


Anonymous said...


So, I realize this is a silly question, but I'm in my early twenties and in a situation where I'm finally responsible for feeding myself, and trying to do so in a healthy way.

For me, that's included adding in salads, which I never ate as a child. I know you've posted about salads before, but would you mind writing sometime about what separates a Cobb salad from a Cesear or whatever other type and why one kind or another is good for you? Or refer me to a good resource on the subject?

Thanks so much - I love reading your blog!

Lyn said...


there are some funny stories on Wikipedia about the origins of Cobb salad, but in brief, Cobb salad usually has chicken, egg, avocado, blue or Roquefort cheese, bacon and tomato over greens. Caesar is just Romaine, Parmesan cheese, and croutons with a Caesar dressing. I think what you need to look for in a healthy salad is: lots of veggies, a lean protein source, and healthy fat (in the form of nuts, olive oil, olives, or avocado). Here's a post I did on how to build a healthy salad:

Jane said...

Your picture is so gorgeous!!

Anonymous said...

That looks absolutely gorgeous! What a great photo! :)

Anonymous said...

DANG -- Do you deliver??

Finding Me, One Pound at a Time said...

Hmmm... this looks really good!

Jamie Mckay said...

love it!! this looks soooo good!

George F. said...

This looks delicious, I'm going to give it a shot tonight. The avocado enticed me. I'll keep you posted on how mine turns out! :)