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I still think that easy, delicious and portable low-carb lunches are the hardest thing to think of each week, keto or not. I have two tradesmen in the family, and I like to make sure that they both have a healthy lunch packed each day to keep them fuelled and focused.
These keto Cobb Salad Jars are perfect because I can prep them up on the weekend and relax, knowing that healthy lunches are sorted. The only problem is, I want to keep them for myself.
Cobb Salad traditionally has avocado, but I’ve omitted it here as it is so hard to keep green and fresh. You could pack some to add if you can’t live without it.
Recipe Tips
Use leftover rotisserie chicken or turkey. It helps to keep keto staples like boiled eggs and crisped up chicken in the fridge. This way it will take no more than a few minutes to make a healthy keto salad!
Hands-on Overall
Nutritional values (per serving)
Net carbs2.8 grams
Protein45.7 grams
Fat36.1 grams
Calories531 kcal
Calories from carbs 2%, protein 35%, fat 63%
Total carbs3.7 gramsFiber0.9 gramsSugars2.1 gramsSaturated fat9.8 gramsSodium707 mg(31% RDA)Magnesium56 mg(14% RDA)Potassium795 mg(40% EMR)
Ingredients (makes 4 servings)
Salad jar:
- 500 g chicken breasts, skinless and boneless (1.1 lb)
- 8 slices bacon (240 g/ 8.5 oz)
- 1 cup cherry tomatoes, halved (150 g/ 5.3 oz)
- 2 cups shredded lettuce or greens of choice (72 g/ 2.5 oz)
- 4 eggs, boiled and sliced or quartered
- 1/2 small red onion, sliced thinly (30 g/ 1.1 oz)
- Optional: blue cheese or cubed cheddar and sliced avocado
Dressing:
- 1/4 cup paleo mayonnaise (55 g/ 1.9 oz) - you can make your own
- 1/4 cup full-fat Greek yoghurt (63 g/ 2.2 oz)
- 2 tsp apple cider vinegar or lemon juice
- 1 tsp minced garlic
- 2 tbsp finely grated Parmesan (10 g/ 0.4 oz)
Instructions
- If you need to crisp up the bacon, preheat oven to 180 °C/ 355 °F. Season chicken and sear on both sides in an oven proof skillet.
- Bake for 15-20 minutes until the internal temperature reaches 75 °C/ 165 °F. Set aside to cool.
- Chop the bacon roughly and fry on a skillet until crisp.
- Slice the chicken breasts into bite-sized pieces.
- Add dressing ingredients into a bowl and whisk until combined.
- Place ingredients into a 1-quart (1-L) jar in the following order. Start with the dressing and chicken pieces. Optionally, add cheese and/or avocado.
- Add shredded lettuce, sliced tomatoes and bacon pieces.
- Top with quartered boiled eggs and red onion slices.
Tip: To boil the eggs, place them in a pot and fill with water covering them by an inch. Bring to a boil over high heat. Once the water starts boiling, turn off the heat and cover with a lid. Remove from the burner and keep the eggs covered in the pot for 13 minutes (10 minutes for medium sized eggs, 15 minutes for extra large eggs). When done, transfer to a bowl filled with ice water and let them sit for 5 minutes. To peel, remove from the ice water and crack each egg several times on the kitchen surface. Gently peel off the shells. Fresh eggs don't peel well. It's better if you use eggs that you bought 7-10 days before cooking.
- Store in a lidded container in the refrigerator for up to 5 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Chicken, breast (without skin, raw) |
| 0 g | 28.1 g | 3.3 g | 150 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 8.2 g | 15.1 g | 169 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 0.7 g | 0.3 g | 0.1 g | 6 kcal |
| Green leaf lettuce, fresh |
| 0.3 g | 0.2 g | 0 g | 3 kcal |
| Egg, whole, hard boiled (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Onion, red, fresh |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Mayonnaise |
| 0.1 g | 0.2 g | 11.4 g | 102 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 0.6 g | 1.4 g | 0.8 g | 15 kcal |
| Apple cider vinegar |
| 0 g | 0 g | 0 g | 1 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Parmesan cheese |
| 0.1 g | 0.9 g | 0.6 g | 10 kcal |
| Total per serving |
| 2.8 g | 45.7 g | 36.1 g | 531 kcal |
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