A lower-calorie way to make Cobb Salad
Cobb Salad — with grilled chicken, jammy egg, and yogurt-blue cheese dressing
A classic composed salad balances lean chicken and abundant crisp vegetables with measured rich toppings, about 460 kcal per serving.
Prepare wet and firm components separately, remove excess surface moisture, and build browning before combining them. The finished cobb salad has distinct textures and concentrated flavor without a greasy or watery layer.
What changes—and what stays
From with bacon, abundant cheese, avocado, and oily dressing often 700–950 kcal to 460 calories
Grill lean chicken, measure avocado and blue cheese, and use yogurt dressing instead of oily vinaigrette. Chicken char, egg yolk, blue cheese, mustard, chives, tomato, and lemon create the Cobb contrast.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Grill lean chicken, measure avocado and blue cheese, and use yogurt dressing instead of oily vinaigrette | Chicken char, egg yolk, blue cheese, mustard, chives, tomato, and lemon create the Cobb contrast. |
How the flavor stays
Chicken char, egg yolk, blue cheese, mustard, chives, tomato, and lemon create the Cobb contrast.
A cost rule that survives inflation
Romaine, tomatoes, cucumber, and beans make 900 grams of chicken serve six large salads.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 900 gchicken breast
- 900 gromaine lettuce
- 700 gtomatoes
- 500 gcucumber
- 500 ggreen beans
- 6eggs
- 240 gavocado
- 90 gblue cheese
- 350 gplain Greek yogurt
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Dry and grill chicken
Flatten, season, and grill dry chicken until marked and safely juicy.
Look for: Chicken has dark grill marks and clear resting juices.
Step 2 · follow the visible cue
Cook eggs and beans precisely
Boil eggs to jammy centers and blanch beans until bright, then chill both.
Look for: Yolks are softly set and beans snap cleanly.
Step 3 · follow the visible cue
Make a light blue-cheese dressing
Whisk yogurt, lemon, mustard, chives, and half the cheese.
Look for: Dressing is pourable with small cheese flecks.
Step 4 · follow the visible cue
Compose measured rows
Arrange lettuce, vegetables, sliced chicken, egg, avocado, cheese, and dressing in rows.
Look for: Every serving contains each component without a dressing pool.
Calories at the same serving size
207 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Cobb Salad within two hours and refrigerate sealed for up to three days. Reheat only what you need.
Cool Cobb Salad within two hours and refrigerate sealed for up to three days. Reheat only what you need.
Frequently asked questions
Can Cobb Salad be prepared a day ahead?
Yes. Chill promptly and keep crisp, fresh, or delicate components separate until serving. Cool Cobb Salad within two hours and refrigerate sealed for up to three days. Reheat only what you need.
What does the calorie figure for Cobb Salad include?
It covers one of the stated servings from the listed quantities only; extra sides and sauces are not included. Grill lean chicken, measure avocado and blue cheese, and use yogurt dressing instead of oily vinaigrette.
- chicken breast900 g
- romaine lettuce900 g
- tomatoes700 g
- cucumber500 g
CaloNote · mobile analysis example
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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