Chicken Caesar Salad With Homemade Creamy Caesar Dressing

chicken caesar salad
Kaleigh McMordie, MCN, RDN, LD

Nutrition Highlights (per serving)

Calories 363
Fat 25g
Carbs 12g
Protein 23g
View All
Total Time 20 min
Prep 20 min, Cook 0 min
Servings 2

Many people order Caesar salads at restaurants in an attempt to eat healthy, but there are usually much healthier options when eating out. Between the cheese, croutons, and creamy dressing in most Caesar salads, saturated fat and sodium can quickly add up.

If you love Caesar salads, don’t worry. You can still enjoy them at home and make them much healthier with a few simple changes. One of the easiest tweaks is to make your own healthy Caesar dressing. This recipe is an easy dressing that uses protein-rich Greek yogurt for extra creaminess without added saturated fat. Garlic, dijon mustard, and a touch of parmesan cheese add lots of flavor without all the sodium you will typically find in most bottled dressings—and there are no anchovies!

Another way to reduce the sodium in your Caesar salad without sacrificing taste is to make your own croutons with whole wheat bread. Use a high-quality parmesan cheese that you grate yourself so you get the most flavor out of just a little bit.

Ingredients

  • 4 cups Romaine lettuce, chopped
  • ¼ cup onion, thinly sliced
  • 2 tablespoons freshly grated parmesan cheese
  • 1 (8 ounce) grilled chicken breast, sliced  
  • 1 slice whole wheat bread
  • Olive oil spray
  • pinch garlic powder
  • 3 tablespoons nonfat plain greek yogurt
  • 2 cloves garlic
  • 1 tablespoons dijon mustard
  • 1 teaspoon worcestershire
  • 3 tablespoon lemon juice
  • 1/2 teaspoon fresh cracked black pepper
  • 2 tablespoon parmesan cheese
  • 3 tablespoon olive oil

Preparation

  1. To make croutons, preheat oven to 400F and cut bread into cubes. Spray with olive oil and  sprinkle with garlic powder. Spread into a single layer on a baking sheet lined with foil. Bake for 10 to 15 minutes, or until croutons are golden and crispy, stirring every few minutes.
  2. To make the dressing, add all ingredients (yogurt through parmesan cheese) to a blender and blend until smooth. Slowly drizzle olive oil in while blending until you have a smooth consistency. Pour into a jar and store covered in the refrigerator until ready to use.

  1. To make the salad, add romaine to a large bowl. Add sliced onion and parmesan. Pour in dressing and toss to coat. Sprinkle with croutons and divide onto 2 plates. Top with grilled chicken and serve immediately.

Ingredient Variations and Substitutions

This recipe can serve as a base for all of your Caesar salad needs. It’s delicious as it is, but if you like a more elaborate salad, feel free to add more vegetables, or top with nuts or chickpeas. You can also use another protein in place of the chicken, from shrimp or fish to steak, or even a vegetarian protein like tofu or beans. Get creative!

For gluten-free, use gluten-free bread. For vegetarian, leave out chicken and use a vegetarian protein of your choice.

Cooking and Serving Tips

If you would like to pack this salad to take for lunch, leave the dressing off and mix it in when you’re ready to eat.

Nutrition Facts
Servings: 2
Amount per serving  
Calories 363
% Daily Value*
Total Fat 25g 32%
Saturated Fat 5g 25%
Cholesterol 55mg 18%
Sodium 483mg 21%
Total Carbohydrate 12g 4%
Dietary Fiber 1g 4%
Total Sugars 3g  
Includes 1g Added Sugars 2%
Protein 23g  
Vitamin D 0mcg 0%
Calcium 185mg 14%
Iron 1mg 6%
Potassium 340mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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