Defeat Diabetes

BLT Cobb Salad

2 mins read

This salad offers many nutritional benefits such as protein, healthy fats, and fibre, plus potassium and vitamin C, keeping you not only full but healthy on the inside.

BLT Cobb Salad

Our low carb cobb salad is hearty and satisfying with tender chicken, crispy bacon, egg, creamy avocado and tangy blue cheese.
4.34 from 3 votes
Prep Time 15 minutes
Cook Time 16 minutes
Meal Type Dinner, Lunch
Cuisine American
Servings 2
Dietary FODMAP, Gluten-free, Keto


  • 4 cups mixed salad greens
  • ½ BBQ chicken; pre-cooked; shredded or diced
  • 2 slices bacon
  • 2 eggs
  • 1 small avocado, ripe; skin and pip removed, diced
  • 1 cup cherry tomatoes, halved
  • 2 spring onions, finely sliced
  • ½ cup blue cheese, crumbled
  • salt and pepper to taste


  • ¼ cup olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 garlic clove, minced
  • salt and pepper to taste


  • Preheat the oven to 200°C/400°F and line a baking tray with baking paper.
  • Lay the bacon slices on the prepared baking sheet and bake in the oven for 12 minutes until crispy. Once cooked, remove from the oven and place on paper towel to absorb excess fat. When cool, cut the bacon into small pieces.
  • Bring a small saucepan of water to a boil over medium-high heat. Once boiling, remove the saucepan from the heat and gently lower in the eggs. Return the pan to medium heat and cook for 6 minutes 30 seconds, then transfer the eggs to a bowl of ice water. Let the eggs cool completely, then peel and slice into quarters.
  • Assemble the salad. In a large salad bowl, arrange the mixed salad greens as the base. Layer the bacon, then the sliced egg, spring onions, diced chicken, tomatoes, avocado and crumbled blue cheese. If packing as a lunch box, evenly divide this between the two boxes. Season with salt and pepper to taste.
  • Prepare the dressing by whisking the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt and pepper until well combined. Drizzle the dressing over the salad or serve it on the side. Enjoy!


To make this dish FODMAP friendly, use the green tops only of the spring onions, omit the garlic, and swap the blue cheese for goat's feta cheese.
If you’re taking this lunch to work, you can pop the dressing ingredients in a small jar, then simply shake vigorously and pour over the salad when you’re ready to eat!

Nutrition (per serve)

Net Carbs: 6.5gProtein: 54gFat: 59gFiber: 5g
Keyword Avocado, Bacon, Blue Cheese, Egg, salad

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