Chicken or turkey 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 hearty, protein-packed garden salad featuring tender strips of chicken or turkey, crispy bacon, and a blend of fresh greens, tomatoes, and carrots. The texture is a satisfying mix of crisp vegetables, savory meat, and creamy cheese, all without a dressing to let the natural flavors shine. With nearly 11 grams of protein per 100g, it's a lean, low-carb meal that provides sustained energy.
Calorie split: 41% protein · 11% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People love this salad for its perfect balance of savory, smoky bacon with lean poultry and the fresh crunch of garden vegetables. It's incredibly versatile, serving as a satisfying main course or a customizable base for different flavor profiles.
⚠️ Watch-outs & how to enjoy it better
The bacon and cheese contribute significant sodium and saturated fat, which may be a concern for those monitoring blood pressure or heart health. To counteract this, use a smaller portion of bacon, opt for a lower-sodium cheese, and pair the salad with a source of healthy fat like avocado or a vinegar-based dressing to improve nutrient absorption.
Key benefits
- High-quality protein for muscle maintenance and satiety
- Very low in carbohydrates and added sugars
- Rich in dietary fiber from fresh vegetables
- Provides essential vitamins like A and C from tomatoes and carrots
- Naturally low in calories, making it ideal for weight management
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Cobb Salad, a direct ancestor of this dish, was reportedly invented in the 1930s at the Hollywood Brown Derby restaurant by tossing leftover kitchen scraps together in a visually appealing row.
Full nutrition (USDA data · scales with serving)
| Water | 79.3 g |
| Energy | 106 kcal |
| Protein | 10.9 g |
| Total lipid (fat) | 5.6 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.1 g |
| Calcium, Ca | 94.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 269 mg |
| Sodium, Na | 228 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 10.4 ug |
| Vitamin C, total ascorbic acid | 6.3 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 31.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 30.0 ug |
| Choline, total | 25.5 mg |
| Vitamin B-12 | 0.21 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 189 ug |
| Retinol | 33.0 ug |
| Carotene, beta | 1792 ug |
| Carotene, alpha | 155 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 165 ug |
| Lutein + zeaxanthin | 975 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 64.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 34.0 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 garden salad with bacon and cheese.
| 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 keto-friendly?
Yes, it is very keto-friendly. With only 3g of carbs per 100g and a high protein and fat content from the meat and cheese, it fits well within a ketogenic diet.
Can I add dressing without ruining the nutrition?
Absolutely. The listed nutrition is for the salad without dressing. Adding a tablespoon of olive oil and vinegar or a creamy ranch will increase calories and fat, but choosing a healthy fat source can make the meal more balanced and satisfying.
Is this a good post-workout meal?
Yes, it's excellent for post-workout recovery. The high protein content from the chicken or turkey helps repair muscle tissue, while the vegetables provide micronutrients and hydration.
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 1.06 kcal/g · 41% calories from protein · 0.9 g fiber · 1.1 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: 0.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.