Calories in chicken caesar salad with dressing

Updated on February 02, 2022

Total Time: 20 min

Prep Time: 20 min

Cook Time: 0 min

Servings: 2

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

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. Greek yogurt is high in nutrients that improve bone health, and consuming it can lead to more significant bone formation. Look for brands that contain probiotics for a healthy boost to your gut bacteria as well.

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

• 1 slice whole-wheat bread
• Olive oil spray
• 1/2 tsp. garlic powder
• 3 tbsp nonfat plain Greek yogurt
• 2 cloves garlic
• 1 tbsp Dijon mustard
• 1 tsp Worcestershire  sauce
• 3 tbsp lemon juice
• 1/2 tsp fresh cracked black pepper
• 1/4 cup (4 tbsp) Parmesan cheese (freshly grated), divided
• 3 tbsp olive oil
• 4 cups Romaine lettuce (chopped)
• 1/4 cup onion (thinly sliced)
• 1 (8 oz.) grilled chicken breast (sliced)

Preparation

1. To make croutons, preheat oven to 400 F 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 yogurt, garlic cloves, Dijon mustard, Worcestershire sauce, lemon juice, black pepper, and half the Parmesan cheese to a blender and blend until smooth. Pour into a jar and store covered in the refrigerator until ready to use.
   

3. To make the salad, add Romaine to a large bowl. Add sliced onion and remaining Parmesan. Pour in dressing and toss to coat. Sprinkle with croutons and divide onto two plates. Top with grilled chicken and serve immediately.
   

Variations and Substitutions

For gluten-free, use gluten-free bread. You can also use different types of bread to change the flavor, such as pumpernickel or sourdough.

Try adding different proteins to your salad, such as sirloin steak strips, poached shredded turkey or chicken, cubed tofu, boiled eggs, shrimp, or chickpeas.

You can substitute Greek yogurt with kefir for a different flavor profile and additional probiotics.

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.
• 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, serve with more vegetables or top with nuts or chickpeas.
• Try serving with a bowl of soup, such as tomato or lentil.

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