Building a Healthier Salad: Cobb Wedge Salad

It’s the start of a new year and of course I’m sure a lot of resolutions have something to do with being healthier.  I am no exception this year. I’m in the midst of planning a wedding and would like to be my healthiest when I try on dresses later this year. This translates into healthier eating and kicking my sugar habit. I also have a fiancé who is going to get into shape with me.

I’m a huge fan of salads. I would eat a salad at every meal if you let me.  My fiancé is less excited about salads. And while I enjoy a salad dancing with flavor, he requires a salad that is exploding with flavor in order to appeal to him.  It can be difficult to keep a cobb wedge salad healthy with all of the additions of cheese, bacon and dressing but you can keep the calories down and still keep the flavor if you just pay attention to what you’re adding. I like to start with a leafy green such as spinach or kale. My fiancé prefers the crunch of iceberg lettuce, which is okay but then I like to add nutrient rich toppings. Next, add a protein such as grilled chicken or hardboiled eggs.  3 ounces of grilled chicken only has 125 calories and is very low in fat. 1 hardboiled egg only has 75 calories and is high in protein as well.

Now you can pile on the rest of your toppings such as tomatoes and cucumbers, nuts or seeds and small additions of low-fat cheese. I enjoy a sprinkle of Litehouse Feta Cheese Crumbles while my fiancé prefers a more pungent cheese such as bleu or gorgonzola. Using the cheese in moderation will still keep the calories down in your salad but add an extra burst of flavor. When you use seeds or nuts, be sure to use dry roasted to avoid excess sodium or calories. Finally you’ll want to dress your salad. Beware of high calorie dressings! Most French and ranch dressings are loaded with fat and calories. I prefer to stick to a lighter balsamic vinaigrette or the new OPA dressings from Litehouse. These Greek yogurt style dressings offer a full range of flavors with half of the calories of traditional dressings.

My golden salad rule is to keep it high in protein and nutrients and steer clear of fats and calorie-ridden dressings. The greener the salad is better. You can get a full serving of vegetables with minimum calories with a delicious salad. What are some of your favorite salad toppings?

Cobb Wedge Salad Recipe

Building a better salad is simple with the help of OPA Greek style yogurt dressings and a combination of vegetables and protein.


½ head of iceberg lettuce
½ cup chopped tomato
2 tablespoons chopped red onion
1 hardboiled egg, chopped
2 tablespoons Litehouse® Bleu Cheese Crumbles
½ avocado diced
1 tablespoon bacon bits
2 tablespoons Litehouse® OPA Blue Cheese dressings


1. Plate the iceberg lettuce. Top the lettuce with tomato, onion, egg, bleu cheese, avocado and bacon bits.
2. Drizzle the salad wedge with the dressing and top with fresh cracked black pepper.

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