If you’re looking for a crave-worthy, nutrient-dense meal that doesn’t sacrifice flavor, the Red Robin Avo-Cobb-O Salad is a top-tier choice. Packed with grilled chicken, creamy avocado, hardwood-smoked bacon, bleu cheese crumbles, and more—this salad is both satisfying and surprisingly nutritious.
In this comprehensive guide, we’ll break down the full nutrition profile, ingredient list, allergens, and much more, using proven SEO strategies like Brian Dean’s On-Page SEO Method and the Skyscraper Technique. Whether you’re a health-conscious diner, a Red Robin fan, or just hunting for the best salad to fit your goals, this article delivers everything you need.
The Avo-Cobb-O Salad from Red Robin is a modern take on the traditional Cobb salad, adding flair with fresh avocado and signature Red Robin touches. Unlike many fast-casual salads, this isn’t just lettuce with a few toppings tossed in—each component plays a flavorful role in delivering protein, texture, and satisfaction.
Here’s what comes in the bowl:
Grilled chicken breast
Hardwood-smoked bacon
Fresh avocado
Bleu cheese crumbles
Hard-boiled eggs
Diced tomatoes
Croutons
Mixed greens (cabbage, carrots, lettuce, romaine)
It’s served with your choice of dressing, letting you further personalize the flavor and calorie content.
Complete Nutrition Facts
Nutrient
Amount Per Serving
% Daily Value*
Calories
550
–
Total Fat
32g
41%
Saturated Fat
10g
51%
Trans Fat
0g
–
Cholesterol
285mg
96%
Sodium
1000mg
44%
Total Carbohydrates
25g
9%
Dietary Fiber
10g
36%
Sugars
7g
–
Protein
49g
97%
*Percent Daily Values are based on a 2,000-calorie diet.
Ingredient Breakdown
Component
Ingredients
Grilled Chicken
Chicken breast with rib meat, water, sea salt
Bleu Cheese
Blue cheese, pasteurized milk, cheese cultures, salt, enzymes, cellulose, natamycin
Wheat flour, oils, spices, cheese, yeast, and preservatives
Allergens & Cross Contact
Allergen
Present in Salad
Milk
Yes (cheese, croutons)
Eggs
Yes (boiled eggs)
Gluten
Yes (croutons)
Wheat
Yes (croutons)
Soy
Possible (cross-contact)
Red Robin has protocols to minimize cross-contact, but allergens like soy could be present due to shared preparation areas.
What Makes It So Popular?
Here’s why the Avo-Cobb-O Salad stands out:
High Protein Content: With 49g of protein, it’s a favorite for fitness enthusiasts.
Balanced Macros: You get a solid mix of fats, carbs, and protein.
Flavor Explosion: Each bite combines creamy, smoky, tangy, and savory notes.
Customizable: You can remove or swap ingredients and pick your dressing.
Is the Avo-Cobb-O Salad Healthy?
Short answer: Yes, with some caveats. This salad is a powerhouse of protein, fiber, and healthy fats. However, the fat and sodium levels may be high for some dietary needs.
Pros:
High in protein
Great source of fiber
Contains heart-healthy fats (avocado)
Includes nutrient-dense greens
Cons:
High sodium content
Fat content could be high with creamy dressings
Croutons add refined carbs and gluten
For a lighter version, skip the croutons and go easy on dressing.
Best Dressings to Pair With It
Red Robin offers a variety of dressings. Here are a few top choices:
Dressing
Calories (2 tbsp)
Best For
Balsamic Vinaigrette
90
Low-calorie, tangy complement
Ranch
150
Creamy, traditional taste
Bleu Cheese
160
Intensifies cheese flavors
Honey Mustard
140
Sweet and tangy balance
Low-Carb and Keto Considerations
Want to go low-carb or keto with the Avo-Cobb-O Salad? Easy:
Remove croutons to drop the carbs.
Use high-fat, low-sugar dressing like ranch or blue cheese.
Keep the avocado, egg, bacon, and chicken for protein and fat.
With these tweaks, you can reduce net carbs significantly while keeping protein and fats intact.
Tips to Customize Your Salad
Swap the dressing for a lighter vinaigrette to cut calories.
Double the protein by adding extra grilled chicken.
Go dairy-free by removing cheese and croutons.
Add spice with jalapeños or chili flakes.
Boost fiber by adding extra greens.
Expert Insights and Reviews
Dietitian’s Take:
“The Avo-Cobb-O Salad is a smart choice for those wanting to balance flavor with nutritional value. Just be mindful of the dressing and croutons if you’re watching sodium or carbs.” — Sarah T., RDN
Customer Reviews:
“This is my go-to Red Robin meal. Filling, tasty, and guilt-free.” — Amanda G.
“I order it without croutons and with balsamic. It’s perfect post-workout.” — Jordan L.
Detailed FAQ
1. Is the Avo-Cobb-O Salad gluten-free?
No, but you can make it gluten-free by removing the croutons.
2. How many calories are in the Avo-Cobb-O Salad?
There are 550 calories in one serving.
3. Does it contain dairy?
Yes, from the bleu cheese and croutons.
4. Is it keto-friendly?
Yes, if you skip the croutons and choose a keto-friendly dressing.
5. Can I order it without bacon?
Absolutely, it’s customizable.
6. What dressing is healthiest?
Balsamic vinaigrette is a great low-calorie option.
7. How much protein does it have?
A whopping 49 grams per serving.
8. Is this salad good for weight loss?
Yes, especially if paired with a low-cal dressing and no croutons.
9. Can I double the chicken?
Yes, most Red Robin locations allow add-ons.
10. Is it safe for people with egg allergies?
No, it contains hard-boiled eggs.
11. What’s the sodium content?
1000mg per serving.
12. Does it have sugar?
Yes, 7 grams per serving.
13. Can I get it without cheese?
Yes, just request no bleu cheese crumbles.
14. Is avocado fresh or processed?
It’s fresh avocado.
15. What makes it different from a regular Cobb salad?
The avocado and Red Robin’s signature ingredients give it a unique flavor twist.
Final Thoughts
The Red Robin Avo-Cobb-O Salad is a standout meal choice that hits the sweet spot between flavor and function. Whether you’re counting macros, following a keto lifestyle, or simply craving a delicious salad that actually fills you up, this dish has you covered.
For those who care about what goes on their plate, the Avo-Cobb-O is more than a salad—it’s a full-on meal experience.
