Mediterranean Cobb Salad- High Protein & Low Carb

If you’ve been searching for High Protein & Low Carb meals, then you’ll love this Mediterranean Cobb Salad!

I am so excited to bring you this deliciously light, fresh and filling Mediterranean cobb salad. 

If you’ve been stuck in a rut on your low carb or keto journey and you’re looking for something different, this is definitely it. 

I am so happy to show you that not all low carb or keto meals have to have a ton of bacon (totally not complaining here lol ) or be so heavy with all the cheeses and other dairy products. But that the keto and low carb world has a vast array of “flavor avenues” and all you have to do is explore them. 

Whenever I’m feeling that need for a chunky, tangy and high protein salad I always reach for this one. 

This post is all about making a  heavenly Low Carb & High Protein Mediterranean Cobb Salad.

Mediterranean Cobb Salad- High Protein & Low Carb

This salad is really wonderful for anyone looking to change up their low carb or keto menu.  The original cobb salad is absolutely incredible, but sometimes we’re just looking for something a little different, right? 

I really love everything about this Mediterranean Cobb Salad. It is one of my favorite low carb and high protein meals.  From the creamy avocado, salty olives, crunchy English cucumber and that tangy homemade Mediterranean salad dressing.  It’s just absolutely exquisite!   

Oh I almost forgot about the goat cheese crumbles! Have you ever had plain goat cheese?  I’m not talking about feta, but the creamy goat cheese that come in a little roll. OMG, it’s so incredible! I don’t know what rock I’ve been living under, but I am so glad that I have finally tried it.  I truly suggest you do so as well.  It undoubtedly elevates this cobb salad even more. 

Can Salads Really Be High Protein Meals?

Absolutely they can! It really depends on what you’re adding to your salad.   This Mediterranean Cobb Salad has a whopping 40.5 grams of protein! The reason why the protein is so high is due to the addition of chicken breast, hard boiled egg and goat cheese.  

If you do not like chicken breast, you can use chicken thighs, legs, turkey breast or even substitute with fish.  All of these have a lot of protein.

You even have the option of different cooking methods!  Feel free to experiment.  Maybe use your grill or your air fryer.  You can even pan fry or bake your protein.   Make your busy life a bit less hectic and snag a rotisserie chicken from the grocery store.  Do what works for you and what makes your life as stress free as possible. 

Quick Salad Prep

Before we begin we’ll need to cook some hard boiled eggs.  I’d suggest only making a couple unless you plan on eating some for snacks or you’re making multiple salads.  I usually use my instant pot for this, but you can simply fill a small to medium sized pot with water, add your eggs and turn your heat on high. 

Once the water starts to boil, turn off the heat and cover pot with lid for 13 minutes.  Next take your pot to the sink and fill pot with cold water.  Allow your eggs to sit for just a bit so you don’t burn yourself and then go ahead a peel.  Depending if you want your eggs to be soft boiled or hard boiled, the “cook” time will change.

High Protein Mediterranean Salad Dressing

Seriously this Mediterranean dressing is so GOOD! It’s crazy easy to make and it’s wonderful.  We’re going to make this super easy dressing first so all the ingredients can hang out together and be friends before we pour over our salad. 

The first step is to grab a mason jar or if you’re extra fancy you can use a glass salad dressing container.  You’ll really want to use a very good olive oil.  What I mean by that is one that really isn’t used for cooking.  It may be a bit more expensive, but definitely worth it. 

If you already have olive oil then just use that, there’s no reason for you to go out and purchase another bottle unless you really want to.  Also, if you don’t have olive oil, but you do have avocado oil, you can totally use that too.  I don’t recommend any other oils for this dressing. 

The olive oil that I used is made specifically for drizzling over already made/cooked food or for salads.  Unfortunately I do not have a link for this olive oil and unless you live in Italy, I’m not even sure if you can get it.  My sister actually gifted it to me when she and my mom spent 2 weeks in Europe.  If you want to check it out click here.

So, to your mason jar add the following:

Olive oil

Apple cider vinegar

Lemon juice- freshly squeezed

Garlic cloves-freshly minced

Dijon mustard

Oregano-dried

Salt

Black pepper

Cover your mason jar with a lid and shake it vigorously!  This will emulsify it.  Next, put it in your fridge or set it aside while you put your salad together. 

Low Carb Add Ins

This salad is full of really beautiful low carb vegetables.  Each one of them brings amazing flavor in their own way to this Mediterranean Salad.  Before you start chopping everything up, you’ll need to properly wash all your vegetables.  I really like using my OXO Salad Spinner for this.  

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Actually, I like using it for all my produce.  I add my produce to the bowl, fill it with cold water and add a splash of white vinegar.  The vinegar aids in removing any bacteria that may be on your veggies.  Just allow it to sit for about 5-10 minutes and then rinse really well with cold water.  If you rinse very well there will be zero residual odor from the vinegar. 

Now feel free to dice away.  I’d suggest making all your knife cuts the same, so you can get all those delicious ingredients in each bite.  You will need to dice the following ingredients with the exception of the onion, you can slice that:

English cucumber- you can chose whichever you like or what is available to you. I just really like the English version

Red onion-I think people also call them purple.

Avocado

Tomato

Olives- whichever you prefer, but I used Kalamata.

Lettuce- I used Romaine, but again you can use whatever you have on hand or that you prefer. 

Chicken- I used rotisserie style chicken from our local Costco (they have the best price).

Hard boiled egg

Now that you’ve prepped almost every ingredient go ahead and grab your favorite salad bowl.  We’ll first add a bed of romaine lettuce followed by the remaining ingredients.  You can just throw everything together, or make yourself a fancy restaurant style, cover of Vogue masterpiece.  Does Vogue even have pics of food in their magazine?  Haha 

Now finally the “Pièce de résistance” the creamy, salty, heavenly goat cheese.  Open the package and just pull apart little dollops of the goat cheese to top your mouthwatering masterpiece.  Next don’t forget to tie it all together with a drizzle of your bright and tasty homemade Mediterranean dressing. 

That’s all friends! I really hope you enjoy my Mediterranean Cobb Salad that’s Low Carb & High Protein .  It is definitely one of my all time favorites. 

Please let me know if you added any other Mediterranean ingredients like artichokes or maybe even spinach.  Chat soon!

Mediterranean Cobb Salad- High Protein & Low Carb

Yield: 1 serving

Prep Time: 15 minutes

Total Time: 15 minutes

Low Carb & High Protein Mediterranean Cobb Salad that's bright, healthy and beautiful!

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Ingredients

Dressing- serving size 2 tbsp

• ⅓ cup olive oil (extra virgin is best)
• 3 tbsp apple cider vinegar
• 1 tbsp lemon juice
• 3 small garlic cloves
• 1 tsp dijon mustard
• 1 tsp dried oregano
• ¾ tsp salt
• ½ tsp black pepper

Cobb salad

• 5 oz chicken breast
• 2 oz English cucumber
• ½ oz red onion
• 2 oz avocado
• 2 oz tomato
• 7 olives (17 grams)
• 2 cups of romaine
• 1 oz goat cheese

Instructions

Add all dressing ingredients to a mason jar and shake vigorously to emulsify. Set aside or place in the fridge. If in fridge the oil may solidify, if it does just run the jar under warm water until dressing is a liquid again.

Dice all remaining ingredients for cobb salad. Add to your favorite salad bowl, drizzle one serving of salad dressing (2 tbsp), toss and enjoy!

Nutrition Information:

Yield: 1 Serving Size: 1 bowl
Amount Per Serving: Calories: 493Total Fat: 31.7gSaturated Fat: 7.7gCholesterol: 297mgSodium: 1188.9mgCarbohydrates: 11gNet Carbohydrates: 9.7gFiber: 1.3gProtein: 40.5g