American · lunch, dinner
Chicken Cobb Salad with Balsamic Vinaigrette
Video by Natashas Kitchen on YouTube · Open on YouTube
- Keto (4.6 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A platter salad with about 27 g protein and under 5 g net carbs a serve, most of its fat coming from olive oil and avocado, and rich in vitamin K, selenium and vitamin B6.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
Method
Tap a time to watch that step in the video.
- Cook the chopped bacon in a pan over medium heat until golden and crisp, then lift it onto a plate to cool. 0:21
- Chop, wash and spin-dry the romaine and spread it over a large platter. 0:47
- Slice the chicken into bite-size strips, quarter the eggs, halve the tomatoes, thinly slice the red onion and slice the avocado. 1:35
- Arrange the chicken, eggs, tomatoes, onion and avocado over the lettuce in rows or little piles, then scatter over the bacon, blue cheese and parsley. 3:36
- Shake the olive oil, balsamic vinegar, Dijon, pressed garlic, salt and pepper in a jar until creamy, and drizzle it over the salad just before serving. 4:22
Tip. The cook's card counts 6 side-salad portions; as a main it feeds about 4. Undressed, it keeps well in the fridge for meal prep — add the dressing just before eating. Feta works instead of blue cheese.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 5%
- Protein 30%
- Fat 65%
Fits keto: 4.6 g net carbs a serve, with 65% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High68%
81 µg a serve, mostly from romaine lettuce (55%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High51%
28 µg a serve, mostly from chicken breasts (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High33%
0.6 mg a serve, mostly from chicken breasts (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High29%
258 µg a serve, mostly from romaine lettuce (73%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High25%
101 µg a serve, mostly from romaine lettuce (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B12 High25%
0.6 µg a serve, mostly from chicken breasts (32%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E Source19%
2.8 mg a serve, mostly from virgin olive oil (61%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source15%
1.7 mg a serve, mostly from chicken breasts (34%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 Source15%
0.2 g a serve, mostly from virgin olive oil (39%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source12%
560 mg a serve, mostly from chicken breasts (26%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C Source11%
10 mg a serve, mostly from cherry tomatoes (33%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron Source10%
1.8 mg a serve, mostly from chicken breasts (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source10%
44 mg a serve, mostly from chicken breasts (38%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 2
Calcium8%
107 mg a serve, mostly from blue cheese or feta (56%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D3%
0.5 µg a serve, mostly from hard-boiled eggs (71%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Natashas Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.