Chicken or turkey, breaded, fried, garden salad with bacon and cheese, chicken and/or turkey, bacon, cheese, lettuce and/or greens, tomato and/or carrots, other vegetables, no dressing
Common food
Photo: Wikipedia
This is a classic, satisfying salad composed of breaded, fried chicken or turkey strips nestled on a bed of fresh garden greens, topped with crispy bacon and shredded cheese. It offers a delightful contrast of textures: the warm, crunchy coating of the poultry, the cool crispness of the lettuce and tomato, and the salty, savory notes of bacon and cheese. Nutritionally, it's a balanced, protein-rich meal with a moderate calorie count, making it a hearty option that feels indulgent yet substantial.
Calorie split: 22% protein · 21% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love this salad for its perfect balance of comfort and freshness—the warm, crispy chicken or turkey paired with cool, crunchy vegetables creates a deeply satisfying experience. It's a versatile crowd-pleaser that bridges the gap between a light salad and a hearty entrée, making it a staple in American diners and casual restaurants.
⚠️ Watch-outs & how to enjoy it better
The fried breading and bacon can significantly increase sodium and saturated fat content, which may be a concern for those monitoring heart health or blood pressure. To counteract this, opt for grilled instead of breaded poultry, use bacon sparingly as a garnish rather than a main component, and choose a vinaigrette-based dressing to avoid adding more fat. Those with gluten sensitivities should also be mindful of the breading.
Key benefits
- High-quality protein from poultry, bacon, and cheese supports muscle maintenance.
- Provides dietary fiber from fresh vegetables and greens.
- Contains vitamins A and C from lettuce, tomato, and carrots.
- Offers a satisfying mix of textures and flavors in one bowl.
- Can be a lower-carb option when focusing on the protein and salad components.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Cobb salad, a famous relative of this dish, was reportedly invented in the 1930s at the Hollywood Brown Derby restaurant, where it was created as a way to use up leftover bits and pieces from the kitchen.
Full nutrition (USDA data · scales with serving)
| Water | 77.8 g |
| Energy | 122 kcal |
| Protein | 6.8 g |
| Total lipid (fat) | 7.7 g |
| Carbohydrate, by difference | 6.4 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.2 g |
| Calcium, Ca | 65.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 117 mg |
| Potassium, K | 271 mg |
| Sodium, Na | 256 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 7.5 ug |
| Vitamin C, total ascorbic acid | 7.1 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 33.0 ug |
| Folic acid | 1.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 20.1 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 192 ug |
| Retinol | 19.0 ug |
| Carotene, beta | 1986 ug |
| Carotene, alpha | 172 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 182 ug |
| Lutein + zeaxanthin | 1081 ug |
| Vitamin E (alpha-tocopherol) | 0.62 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 72.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.55 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 21.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this salad considered healthy?
It can be part of a balanced diet. The lean protein and fresh vegetables are nutritious, but the fried breading and bacon add extra calories, sodium, and fat. Choosing grilled chicken and light dressing makes it a healthier choice.
How can I make this salad lower in calories?
Swap the breaded, fried poultry for grilled chicken or turkey breast. Use turkey bacon or omit it entirely, and dress the salad with a simple olive oil and vinegar instead of creamy dressings.
What dressing goes best with this salad?
A tangy vinaigrette, like balsamic or red wine, cuts through the richness of the fried chicken and bacon beautifully. Ranch or blue cheese are popular creamy choices but will add more calories and fat.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.22 kcal/g · 22% calories from protein · 1.2 g fiber · 1.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.94 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.