Photo: Ann H / Pexels
Lunch
Cobb Salad in a Jar
Layered lunch prep with chicken, bacon, egg, and blue cheese — about 7g net carbs per jar.
- Net carbs
- ~7g
- Servings
- 2
- Prep
- 20 min
- Cook
- 0 min
Why this meal fits low carb
Layered Cobb jars travel well and keep dressing off the greens until lunch. Protein from eggs, chicken, and bacon makes this a full meal; skip candied nuts or sugary dressings.
Swaps
Turkey bacon or omit bacon. Blue cheese or cheddar.
Meal prep
Build jars 2–3 days ahead with dressing at the bottom and greens on top. Shake when you eat.
Ingredients
- 2 cups cooked chicken, diced
- 4 cups romaine, chopped
- 2 hard-boiled eggs, quartered
- 2 slices cooked bacon, crumbled
- 1/4 cup blue cheese crumbles
- 1/2 cup cherry tomatoes, halved
- 3 tbsp ranch dressing (no sugar)
Instructions
- Layer dressing at the bottom of two large jars.
- Add tomatoes, chicken, eggs, bacon, cheese, then lettuce on top.
- Refrigerate up to 3 days. Shake into a bowl when ready to eat.
Tips
Keeping dressing on the bottom prevents soggy lettuce.
Check the numbers
This recipe is about ~7g net carbs per serving and ~30g protein. Verify packaged ingredients and set your daily budget:
- Net carb calculator — label math for sauces, yogurt, sausages
- Keto macro calculator — daily protein / fat / carb targets
- More recipes under 10g net carbs
Cook next
Lunch
Chicken Salad Lettuce Cups
Creamy chicken salad served in crisp lettuce wraps — low carb, high protein, no bread required.
Lunch
Turkey & Avocado Roll-Ups
Deli turkey wrapped around avocado and cheese — portable lunch under 4g net carbs.
Lunch
Tuna Salad Stuffed Mini Peppers
Crunchy lunch cups with canned tuna and mayo — high protein, minimal carbs.
Net carb and protein values are working estimates intended for the listed quantities and stated servings; they are not laboratory analyses or medical advice. Brands and substitutions can change the result. Verify packaged foods with our net carb calculator. https://metaboliclowcarb.com