In the heat of midsummer, there is no better dinner than a fresh colorful salad. The Cobb salad is a classic American dish that combines a variety of fresh ingredients into a hearty and flavorful meal. It is known for its distinct arrangement of toppings: chicken, crispy bacon, hard boiled eggs, sweet tomatoes, rich blue cheese, and creamy avocado, all served over a bed of crisp lettuce. The salad is dressed with ranch dressing making it a satisfying and well-balanced meal.

This recipe for California cobb salad is a delicious, nutritious dinner that is quick to prepare and sure to please you and your family! It is our family tradition to have “Salad Sunday” from April to October. We do this for several reasons. First, salads are generally quick to prepare, allowing us to spend more time outdoors enjoying the lovely weather rather than being cooped up in the kitchen. Second, salads are vibrant and full of vitamins and minerals. Additionally, by having salad for dinner we avoid heating up the house with the oven and stovetop, keeping our home comfortable and cool.

There is more than just a basic salad here! This salad is loaded with many high-quality nutrients and tons of protein, all made from wholesome, natural ingredients, and topped with our unbeatable homemade ranch dressing.

What Nutrients are in Cobb Salad?

Lettuce

The base of the salad is a bowl of fresh crisp romaine lettuce. It is a nutrient-rich leafy green that offers a variety of health benefits. Romaine is packed with vitamins, minerals, and antioxidants that contribute to overall well-being. Romaine lettuce is an excellent source of vitamin K, which plays a crucial role in blood clotting and bone strength.

Surprisingly, romaine lettuce contains vitamin A levels comparable to spinach. This vitamin is essential for immune function, vision, and skin health. Romaine is a good source of folate, a B-vitamin that helps maintain heart health and prevent anemia. Folate is particularly important for pregnant individuals, as it reduces the risk of certain birth defects.

While not commonly associated with leafy greens, romaine contains omega-3 fatty acids, which support heart health and reduce inflammation. Two cups of romaine provide nearly 10% of the recommended daily fiber intake, aiding in digestion and cholesterol regulation. Romaine lettuce offers calcium, iron, and vitamin C, which contribute to strong bones, healthy skin, and immune support.

Chicken

Grilled chicken tenderloin is a lean and nutritious protein source that offers several health benefits. It is a popular choice for those committed to maintaining a balanced diet. Plus, chicken tenderloins are juicy, tender, and quick to cook!

Packed with essential amino acids, chicken tenderloin is crucial for muscle growth, repair, and overall bodily function. It’s lower in fat compared to other chicken cuts, making it an ideal choice for weight management and heart health. Moreover, chicken tenderloin is rich in vitamins B6 and B12, which bolster brain function, energy production, and red blood cell formation. The phosphorus and calcium aids in developing strong bones and teeth while reducing osteoporosis risk. Additionally, the selenium in chicken tenderloin helps regulate thyroid function and metabolism, contributing to overall well-being. Lean proteins like chicken can also help lower cholesterol levels and support cardiovascular health.

Bacon

Crispy and crumbly, bacon is a savory and flavorful addition to the salad. It offers high-quality protein, essential for muscle growth and repair. Bacon also provides B vitamins that convert food into energy and enhance brain function, along with key minerals such as iron, magnesium, phosphorus, potassium, selenium, and zinc that are vital for bone health and immune function. Plus, it contains choline—a nutrient involved in memory, mood regulation, and muscle control. While bacon does contain fat, a portion of it is heart-healthy monounsaturated fat, also found in olive oil. The B vitamins in bacon facilitate energy conversion in the body, making it a satisfying complement to meals.

Eggs

Hard-boiled are more than just a quick breakfast, they are amazing in fresh cobb salad. Packed with essential nutrients, these eggs are a delicious way to support overall health. Their high-quality protein is crucial for muscle growth and repair, ensuring your body functions optimally. With choline, hard-boiled eggs contribute to improved memory, mood stability, and cognitive performance. They also contain antioxidants that protect against age-related issues like macular degeneration and cataracts. The B vitamins present aid in energy production and help your body efficiently process food, ensuring you feel your best. Rich in vitamin D, calcium, and phosphorus, eggs are a foundation for strong bones.

While they do contain cholesterol, hard-boiled eggs also provide healthy fats that can help regulate both blood pressure and cholesterol levels. Low in calories yet high in protein, they’re an ideal choice for keeping you full and satisfied. The combination of vitamins A and E, along with healthy fats, helps maintain vibrant skin, hair, and nails.

Tomatoes

Fresh cherry tomatoes are a delightful summer treat that bursts with flavor and health benefits. These small, vibrant fruits are a fantastic addition to your diet—nutrient-rich and absolutely delicious. Cherry tomatoes are loaded with lycopene, a powerful antioxidant that guards against heart disease, cancer, and skin damage. Research suggests that lycopene can strengthen bones and reduce the risk of osteoporosis, making them especially beneficial for women. They also help combat UV damage, promoting healthy skin. Low in calories yet high in nutrients, cherry tomatoes are perfect for a balanced diet. Additionally, they are an excellent source of vitamin A, crucial for vision and immune function. Potassium in cherry tomatoes aids in regulating blood pressure, while their fiber content supports gut health and digestion.

Blue Cheese

A bold flavor is added to this salad with a bit of blue cheese. Blue cheese is a nutrient-rich cheese that offers several health benefits when consumed in moderation. It is packed with vitamins, minerals, and probiotics that contribute to overall well-being. Blue cheese is an excellent source of calcium. Calcium plays a crucial role in bone density and strength, helping to reduce the risk of osteoporosis. Some studies suggest that the calcium in blue cheese may be linked to anti-obesity by helping to regulate visceral fat and support gut health. Blue cheese also contains beneficial bacteria that support gut health, digestion, improve immune function and reduce inflammation.

Blue cheese is a good source of vitamin K2, which supports bone health and cardiovascular function. It also contains phosphorus, potassium, and zinc, which contribute to metabolism and immune health. The mold used in blue cheese production has been found to have antibacterial effects, potentially helping to fight harmful bacteria.

Red Onion

I love the sweet crunch of red onions in salad. They too have many nutrients. Red onions contain antioxidants that helps protect against inflammation, heart disease, and cancer. The flavonoids in red onions may help reduce cholesterol levels and improve circulation. Additionally, Red onions contain vitamin C and sulfur compounds, which strengthen the immune system and help fight infections.

The fiber and prebiotics in red onions support gut health and improve digestion. Studies suggest that the compounds in red onions may help prevent the growth of cancer cells. Red onions may help lower blood sugar levels, making them beneficial for individuals with diabetes. Lastly, the antioxidants and vitamins in red onions contribute to healthy skin and hair.

Avocado

Sliced avocado adds a nutritious creaminess to the cobb salad. Avocados contain monounsaturated fats, which help reduce bad cholesterol levels and support cardiovascular health. The fiber in avocados aid in digestion, gut health, and blood sugar regulation. The array of B vitamins and healthy fats found in avocados supports brain function and boosts mental clarity, while antioxidants fight off age-related eye issues. Moreover, the vitamin E and healthy fats in avocados keep your skin hydrated and reduce inflammation. With their impressive potassium content, avocados support optimal blood pressure levels.

While they may be calorie-dense, they promote fullness and curb cravings, serving as excellent allies for weight management. Additionally, avocados are loaded with vitamin C, vitamin K, folate, magnesium, and copper, all of which are crucial for a robust immune system, strong bones, and efficient metabolism.

Mini Cucumbers

Mini cucumbers are nutrient-rich, hydrating, and packed with health benefits. These small, crisp vegetables are not only refreshing but also provide essential vitamins, minerals, and antioxidants that support overall well-being. With a composition of 96% water, mini cucumbers are perfect for staying hydrated and ensuring your body functions optimally. Their fiber content aids digestion and promotes regularity. Rich in flavonoids and tannins, mini cucumbers combat oxidative stress and inflammation while the potassium within helps maintain healthy blood pressure and cardiovascular health.

A fantastic source of vitamin K, mini cucumbers also contribute to improved bone strength and density. Low in calories yet high in nutrients, they make a fantastic addition to any balanced diet. Their hydrating qualities and antioxidants help support youthful skin and reduce visible signs of aging.

Dressing

Homemade ranch dressing is not only a healthier alternative, but a way more delicious than store-bought versions, offering fewer additives and more nutrient-rich ingredients. By making it yourself, you can control the ingredients and create a lighter, more wholesome dressing. Unlike store-bought ranch, homemade versions avoid artificial flavors, stabilizers, and preservatives. Thanks to its dairy base, homemade ranch provides calcium, which supports bone health and muscle function.

Preparation, Servings, and Storage

Cobb salad is a quick dinner that is easy to prepare. When I say quick- I mean less than 20 minutes! This recipe yields six delicious salads, and if you’re like me, it is the best leftover lunch out there. Preparing this on Sunday means you can use what’s left to make a few cobb salad lunches for the week, that way you get to enjoy a delicious, fresh salad again and again! The ingredients can be stored in glass meal prep containers in the refrigerator for up to 4 days. Consider cutting the avocado as needed to prevent browning of the flesh.