Rainbow Cobb salad with honey mustard dressing
If you’re craving a vibrant, satisfying meal that nourishes your body while keeping your plate full of color and flavor, this gluten-free, dairy-free Cobb salad is the perfect choice. It’s rich in protein, loaded with fiber, and packed with nutrients that support gut health, hormone balance, and overall vitality. Perfect for lunch or dinner, this is not just a salad—it’s a complete, nourishing meal.
Why This Cobb Salad Is Different? Traditional Cobb salads often rely on cheese and heavy dressings that can be inflammatory or hard to digest for many people. This version takes a fresh, wholesome approach—keeping all the delicious textures and flavors you love, but with clean, nourishing ingredients that support your health from the inside out.
Instead of dairy cheese, this salad features cheesy tofu, a high-protein, plant-based alternative that adds creaminess and umami without any lactose. Combined with lean chicken, crispy bacon, and fiber-rich vegetables, it creates a balanced, satisfying dish that fuels your body and supports hormone and gut health naturally.
One of the principles of a healing, anti-inflammatory diet is diversity. The more colors you eat, the more phytonutrients, antioxidants, and fiber you bring to your microbiome. This Cobb salad is a rainbow on a plate—each ingredient adds its own unique benefits:
Arugula supports liver detoxification and hormone balance.
Avocado provides healthy fats and fiber to stabilize blood sugar and support hormone production.
Cucumber and tomatoes hydrate and supply antioxidants that fight inflammation.
Eggs and chicken deliver high-quality protein to build and maintain lean muscle.
Red onion and olives boost flavor while supporting cardiovascular and metabolic health.
Cheesy tofu adds plant-based protein and probiotics from miso, promoting a healthy gut.
Bacon (when chosen clean and sugar-free) adds crunch and satisfaction.
Every bite brings texture, flavor, and nourishment that go beyond a typical salad.
The Mustard Dressing That Ties It All Together! The tangy-sweet mustard dressing makes everything come alive. Made with olive oil, lemon juice, honey, and your favorite mustard, it’s free of dairy, gluten, and refined sugar. It also helps your body absorb fat-soluble vitamins (A, D, E, and K) from the vegetables—an important step often overlooked in “light” salad recipes.
A Salad That Works as a Complete Meal! This Cobb salad is not a side—it’s a balanced meal designed to keep you full and energized for hours. It provides:
Protein for muscle repair, metabolism, and hormonal health
Fiber for healthy digestion and gut microbiome balance
Healthy fats for hormone production and satiety
Antioxidants for glowing skin and cellular protection
It’s a perfect choice for busy days when you want something quick, nourishing, and deeply satisfying.
This gluten-free, dairy-free Cobb salad is proof that eating clean doesn’t mean sacrificing flavor or satisfaction. Make it your go-to for a light yet filling dinner, a post-workout lunch, or a meal-prep favorite. Once you try it, you’ll want to keep it on repeat in your weekly routine.
RECIPE
Ingredients
Use as much as you like of each ingredient, adjusting to your preference and serving size:
Arugula
Cooked chicken (grilled, baked, or roasted)
Fresh avocado slices
Cucumber and tomato slices
Boiled eggs
Red onion, lightly marinated with balsamic vinegar
Green olives (or any olives you prefer)
Crispy cooked bacon
Cheesy tofu (see recipe here) or any plant-based/vegan cheese of choice
For the Mustard Dressing (you can double or triple the ingredients as needed):
3 Tbsp honey
¼ cup mustard of choice (Dijon, spicy or whole grain)
2 Tbsp fresh lemon juice
¼ cup olive oil
¼ tsp pink Himalayan salt
¼ tsp black pepper
Instructions
Prep the ingredients: Wash and chop all the vegetables. Cook the bacon, eggs, and tofu (if using) as needed.
Make the dressing: In a small bowl, whisk together honey, mustard, lemon juice, olive oil, salt, and black pepper until smooth and emulsified. Taste and add more salt or lemon as needed. You can double the quantities if you want to make a bigger salad, or to have more dressing to keep in your fridge for future recipes.
Assemble the salad: On a large platter or in a wide bowl, spread the arugula as a base. Arrange the chicken, avocado, cucumber, tomatoes, eggs, red onion, olives, bacon, and cheesy tofu on top in sections or mixed together, as you prefer.
Finish and serve: Drizzle generously with the mustard dressing just before serving. Toss lightly if desired and enjoy a satisfying, protein-rich meal that’s both fresh and nourishing.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana