Craving a classic? This healthy vegan cobb salad with tempeh bacon has it all! Creamy avocado and blue ‘cheese’, salty + smoky marinated tempeh, tangy red wine vinaigrette and plenty of chopped veggies. It’s easy to make – just 20 minutes of hands on time – and with just a couple of tiny modifications, it’s completely low FODMAP too!
I LOVE an entrée salad. Eat More Plants Cookbook has a ton of ‘em. In my opinion, there is nothing better than tucking into a big bowl of veggies that is packed with texture AND flavour. Something salty, something sweet, something creamy AND something crunchy. So chopped salads are a big thing around here…particularly ones that come with plenty of plant-based protein.
The dietitian in me says that if you truly want a salad to be a meal, you have to add some healthy fats and some plant-based protein. But it’s not just about getting the nutrients in…the hungry human in me can confirm that if you like to full and satisfied, you don’t want to skip it! It’s a common slip up I see when people are transitioning to a vegan diet: folks take out the animal products but they don’t replace them with yummy plant alternatives that put back protein + fat. It can leave you feeling hungry, your blood sugars destabilized and always craving more carbs.
What is a Cobb Salad?
I didn’t grow up eating this Californian classic. My grandmother made the same simple Portuguese-style side salad for dinner most nights but entrée salads weren’t really a thing until my teens when my mom and I started eating Greek-style salads at least once a week.
According the internet, the likely origin of this filling and hearty salad was a late night refrigerator raid at the Brown Derby restaurant in Hollywood by owner Robert Cobb. The traditional ingredients are not very vegan friendly – bacon, blue cheese, egg and chicken – but designed to fill you up alongside a base of lettuces, avocado and tomato.
There’s some debate as to whether the original dressing was ranch, French or a red wine vinaigrette but this salad went on to become a staple at the Brown Derby and across the United States.
What you’ll need for this healthy vegan cobb salad
I wanted to keep a lot of the core salad ingredients, but I simplified the protein so this salad feels weeknight-ready and you don’t have to make 3 different types of vegan proteins for a single dish! I’m just too lazy for that.
- romaine hearts, or an assortment of fresh salad greens like watercress and arugula
- vine-ripened tomatoes
- frozen corn
- ripe avocado
- crunchy cucumber
- vegan cheese, blue-style if you like it!
- a simple red wine vinaigrette (team tangy!!) of vinegar, oil, oregano, garlic, Dijon, salt and pepper
- tempeh bacon, store-bought or homemade (it’s simple!)
How to make tempeh bacon
Tempeh is a healthy fermented soybean food, pressed into a brick or ‘cake’. It’s super high in plant-based protein: an 85g serving has about 17g of protein!
It’s got a richer, earthier flavour than tofu – which is a blank canvas – so I know that it can be intimidating for some. However, it’s dense, meaty texture is SUPER satisfying and it lends itself well to heavily spiced dishes or rich marinades. It’s super simple to make tempeh bacon. Just slice and marinate tempeh with soy sauce, maple syrup, apple cider vinegar, smoked paprika, garlic powder and cumin then pan-fry until golden brown.
Some tempeh bacon recipes use liquid smoke but I find that it ends up just sitting in your pantry as it’s not a common ingredient. So I am using the spice cabinet instead: smoked paprika and cumin make a smoky/earthy pairing that is super delicious.
There are a lot of different takes on vegan ‘bacon’. Some are made with mushroom (like in Eat More Plants Cookbook!), others are made from coconut…which honestly, I don’t love. While I love coconut itself, I kinda hate it when all my vegan foods taste vaguely of coconut. For example, I don’t like coconut ice cream…I’ll take cashew-based anyday!
Vegan Cobb Tips + Tricks + Substitutions
- The longer you let the tempeh marinate, the more flavourful it will be! If you have to, go for just 15 minutes but an hour is ideal. To minimize the wait – and make the tempeh even more flavourful! – whip up the marinade and let tempeh sit in the fridge overnight so it’s ready after work.
- You can absolutely make this salad ahead. It will keep very well with the dressing stored separately for a few days and fully dressed, for a day.
- Want to take it to a picnic? Just chop everything up and bring the dressing separately.
- Allergic to soy? Try marinating ½ pound of sliced shitake mushrooms and panfry!
Vegan Cobb Low FODMAP modifications
I wanted to design this vegan Cobb salad as a lower FODMAP recipe so that you didn’t need to do a lot of swapping to make this meal fit a low FODMAP vegan eating pattern. Here’s all you need to do:
- skip the garlic powder in the marinade and the garlic from the dressing
- if you’ve got it, use a low FODMAP garlic infused olive oil for the dressing to add more flavour (optional!)
- ensure you use a starch-based vegan cheese without a lot of pea protein like Violife
- reduce avocado to 1/8 avocado per serving or omit
- FYI for dairy eaters: 40g of most cheeses are low FODMAP but blue cheese hasn’t been tested
Looking for more healthy vegan salads?
Vegan Cobb Salad with Tempeh Bacon
This healthy vegan Cobb salad has everything you crave: creamy avocado and blue ‘cheese’, crunchy cucumber, a tangy red wine vinaigrette and salty + smoky tempeh ‘bacon’. Comes together in 20 minutes…and low FODMAP friendly too!
Servings: 4 servings
- 1 package tempeh sliced into 1/2 cm (1/4 inch) slices
- ¼ cup tamari gluten free if desired
- 2 tablespoons pure maple syrup
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- 1 tablespoon avocado oil for cooking
Red Wine Vinaigrette
- ¼ cup red wine vinegar
- ¼ cup avocado or extra virgin olive oil
- 2 tablespoons Dijon mustard
- 2 teaspoons dried oregano
- 1 large clove garlic micrograted
- 1 teaspoon salt
- freshly cracked pepper
- 2 hearts of romaine or one head of romaine lettuce, chopped
- 2 cups diced cucumber
- 1 ½ cups thawed frozen corn
- 2 small tomatoes deseeded and diced
- 1 cup your favourite vegan cheeze
- 1 avocado sliced
- ¼ cup minced chives
In a sealable glass container, whisk up tamari, maple syrup, apple cider vinegar, garlic powder, cumin and smoked paprika. Add sliced tempeh, seal and gently invert to coat tempeh with marinade.
Marinate on counter for up to 1 hour or in the fridge for up to a day.
When ready to cook, heat avocado oil in a nonstick skillet on medium heat. Fry tempeh until golden brown on both sides, about 2-4 minutes a side. Remove from heat.
Red wine vinaigrette
In a jam jar, shake up red wine vinegar, oil, Dijon, oregano, garlic, salt and pepper. Set aside.
In a medium bowl, toss romaine with half of the dressing. Arrange on platter.
Top with cucumber, corn, tomatoes, cheese, and avocado. Sprinke over chives and remaining dressing and serve.
To make this salad low FODMAP, omit garlic from marinade and dressing. Keep avocado to 1/8 fruit per serving and use a low starch cheese like Violife!