Healthy Chicken Caesar Salad
All the garlicky, salty, crunchy things you love about Caesar salad, with a lighter Greek yogurt dressing that still tastes like the real thing. Add juicy pan-grilled chicken and it is a full meal in 20 minutes.
Updated
- Prep Time
- 10 mins
- Cook Time
- 12 mins
- Total Time
- 22 mins
- Servings
- 4 servings
Healthy Chicken Caesar Salad at a glance
For a healthy chicken Caesar salad, blend Greek yogurt with parmesan, lemon juice, Dijon, garlic, Worcestershire and a little olive oil for the dressing. Cook seasoned chicken breast in a grill pan for 5-6 minutes per side to 74°C (165°F), slice, and toss with romaine, croutons and shaved parmesan.
- Total time
- 22 mins
- Calories
- 330 per serving
- Protein
- 36 g
- Yield
- 4 servings
- Difficulty
- Easy
- Method
- Grilling
Ingredients
Yogurt Caesar dressing
Salad
Equipment
Grill pan or skillet · Large salad bowl · Whisk or small blender
Quick Directions
- 1
Make the dressing
Whisk or blend the yogurt, grated parmesan, lemon juice, olive oil, Dijon, Worcestershire, garlic and anchovies until smooth.
- 2
Cook the chicken
If the breasts are thick, pound them to an even 2 cm.
- 3
Toss the salad
Toss the romaine with about two-thirds of the dressing until every leaf is lightly coated.
- 4
Serve
Top with the sliced chicken, croutons and shaved parmesan.
Step-by-Step Instructions
Follow these detailed steps to make the perfect healthy chicken caesar salad.
- 1
Make the dressing
Whisk or blend the yogurt, grated parmesan, lemon juice, olive oil, Dijon, Worcestershire, garlic and anchovies until smooth. Add water a tablespoon at a time until it is pourable, then season with pepper.
- 2
Cook the chicken
If the breasts are thick, pound them to an even 2 cm. Rub with olive oil, garlic powder, salt and pepper. Cook in a hot grill pan over medium-high heat for 5-6 minutes per side, until the centre reaches 74°C (165°F). Rest for 5 minutes, then slice.
- 3
Toss the salad
Toss the romaine with about two-thirds of the dressing until every leaf is lightly coated.
- 4
Serve
Top with the sliced chicken, croutons and shaved parmesan. Drizzle with the remaining dressing and serve with lemon wedges.
Recipe Tips
- Pound the chicken to an even thickness so it cooks evenly and stays juicy.
- Dry the romaine well; wet leaves water down the dressing.
- Anchovies add the classic savoury depth. Even if you think you dislike them, try one minced fillet.
Variations
- Swap the chicken for grilled shrimp or air fryer salmon.
- Use crispy roasted chickpeas instead of croutons for a gluten-free crunch.
- Wrap everything in a large tortilla for a Caesar wrap.
Nutrition (per serving)
| Calories | 330 |
|---|---|
| Protein | 36 g |
| Carbs | 14 g |
| Fat | 14 g |
| Saturated fat | 4.5 g |
| Fibre | 4 g |
| Sugar | 4 g |
| Sodium | 690 mg |
Estimated from the listed ingredients; values vary by brand.
Related Recipes
Storing & Reheating
- Fridge
- Store the dressing, chicken and lettuce separately for up to 3 days, and toss just before eating.
- Reheat
- Serve the chicken cold or warm it briefly in a skillet.
Healthy Chicken Caesar Salad FAQs
Is Caesar salad healthy?
Classic Caesar dressing is made with oil and egg yolks, which makes it high in calories. This version uses Greek yogurt for creaminess, so a full serving with chicken is about 330 calories and 36 g of protein.
Can I make the Caesar dressing without anchovies?
Yes. The Worcestershire sauce and parmesan still add savoury depth. Add an extra 1/2 tsp of Dijon if you leave the anchovies out.
How long does the yogurt Caesar dressing keep?
Store it in a sealed jar in the fridge for up to 4 days. Stir or shake before using.
Can I meal prep chicken Caesar salad?
Yes. Keep the chicken, chopped romaine, dressing and croutons in separate containers for up to 3 days, and combine just before eating so the lettuce stays crisp.
