If you crave the tangy sharpness of classic Caesar salad and want to enjoy it without all the extra calories, this healthy chicken Caesar is the perfect alternative. The grilled chicken soaks up so much flavor from the lemon garlic marinade, and the lightened-up dressing has all the tangy kick you know, but uses Greek yogurt instead of egg or mayo. Definitely a must-try!
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Ultimate Chicken Caesar Salad
Isn’t it amazing how Caesar salad tastes so complex and satisfying, but with so few ingredients? For me, it all comes down to the dressing with its zesty bite that perks up every flavor on the plate.
Unfortunately, most Caesar salad recipes are incredibly high in fat and calories, with a good dose of carbs from the croutons.
Case in point: the average meal-sized Caesar salad with dressing and croutons can amount to around 650 calories, 40 grams of fat, and 34 grams of carbs per serving.
By comparison, this one has fewer than 500 calories, plus 43g of protein, 19g of carbs, and 24g of fat.
Plus, it’s loaded with all the flavors and textures you love with a lower-calorie and lower-fat dressing and homemade sourdough croutons, so you can enjoy it on a more regular basis! Meal prep, anyone?
If you want to skip the chicken, check out this Healthy Caesar Salad Recipe instead!
Before You Make This Healthy Chicken Caesar Salad Recipe
There are a few components to this salad, but they’re so worth the effort. Just pop the chicken in the marinade the night before and toast up the croutons while you’re working on the dressing.
The homemade healthy caesar salad dressing just has to be shaken together in a jar, so it couldn’t be easier!
And if you’re meal prepping, just store the dressing on the side to keep the greens nice and fresh.
You will also need to grab some anchovy paste. Sounds weird, but it is not Caesar without it! The tubes are super convenient, although if you can’t find them, you can mash 2 anchovy filets with a fork on a cutting board.
Ingredient Notes
For the Salad and Dressing
- Greek yogurt: Use low-fat, plain Greek yogurt for a really creamy texture without mayo. For a less tangy dressing, sub 2 tablespoons of the Greek yogurt with a good quality mayonnaise.
- Anchovy paste: This makes it easy to add that briny, savory flavor without fiddling with anchovy fillets.
- Worcestershire sauce: This is the best way to add a rich, umami flavor quickly.
- Extra virgin olive oil: Or avocado oil works too!
- Parmigiano Reggiano cheese: It’s best to grate it fresh. Some will go in the dressing and some will go on the salad.
- Salt & freshly grated black pepper
For the Chicken Marinade
- Chicken breasts: Look for chicken breasts that are smaller and have an even thickness. If your chicken breasts are too thick, you can pound them out so that they cook more evenly.
- Flavoring agents: Fresh lemon juice, Minced garlic and Worcestershire sauce infuse lots of extra flavor into the marinade.
- Olive oil: This is important for getting the right texture! The chicken can be dry without it.
For Croutons
- Rustic sourdough bread: For the best croutons, you really want to use day-old bread. Whole wheat bread would add a little extra fiber, too.
- Olive oil: This will give the homemade croutons that crunchy, buttery texture.
How to Make Chicken Caesar Salad – Step-by-Step
Step 1: Prepare Marinade for Chicken Caesar Salad
- Add all of the chicken marinade ingredients to a large bowl, or plastic zip top bag, mix well. Add the chicken and marinate for at least 1 hour, or up to overnight.
Step 2: Make the Homemade Croutons
- Preheat the oven to 375℉, line a large baking sheet with parchment paper. In a large bowl, or directly on the prepared sheet pan, toss the bread cubes with the olive oil and seasoning. Spread evenly on the prepared baking sheet. Bake for 12-16 minutes, or until croutons are brown and crispy, flipping halfway through. Cool before serving.
Step 3: Prepare Caesar Dressing
- Add all dressing ingredients to a glass jar with a tight fitting lid, shake vigorously. Place in the refrigerator to chill. Keep lettuce in the refrigerator until ready to assemble.
Step 4: Cook Chicken
- Preheat an outdoor grill or indoor grill pan on medium high heat. Grill chicken until an instant read thermometer reads 165℉, about 3-5 minutes per side depending on thickness of chicken. Rest for 5 minutes before slicing.
Step 5: Assemble Salad
- When ready to serve, place the lettuce in a large mixing bowl. Spoon about half of the dressing onto the lettuce and toss gently until even coated. Top with the croutons, grilled chicken, and more parmesan cheese. Serve immediately with the reserved dressing.
Scroll to the recipe card below for the full printable recipe!
Expert Tips
- I typically only sprinkle a few croutons onto each serving, so the recipe for the croutons will make more than what you’ll need for 4 servings. The nutritional information is based on using only half of the croutons split among 4 servings. You can save the remaining croutons for other salads throughout the week.
- If you do not have a mason jar with a tight-fitting lid, you can whisk the dressing ingredients in a bowl.
- If you don’t want to grill the chicken, it can be baked at 375℉ or sauteed in a pan until the internal temperature reaches 165℉.
Storage Guidelines
The dressed salad should be eaten immediately and is not good for leftovers. Any undressed ingredients can be stored separately in airtight containers in the fridge for up to 4 days.
Dressing, croutons, and chicken can be made up to 2 days ahead of time.
Optional Add-Ons
Consider this salad to be a blank slate. It’s absolutely delicious, exactly as it is, or you can add a bunch of extra toppings to make your own healthy chicken caesar salad bowl!
Try any of the following add-ons:
- Sliced red onions
- Diced cucumbers
- Cherry tomatoes
- Sun-dried tomatoes
- Hard-boiled eggs
- Crumbled bacon
- Roasted chickpeas
Recipe Variations
- Low carb: This twist on classic Caesar salad can easily be made low carb! The main thing to change is the croutons. You can either skip them entirely or use toasted cheese crackers (100% cheese) for a low carb crunch.
- Speed it up: Although I love the marinade for the chicken in this recipe, you can definitely use leftover grilled or rotisserie chicken in a pinch!
More Healthy Salad Recipes
- Protein Salads
- Grilled Chicken Strawberry Salad
- Chicken Mango Salad
- Greek Lentil Salad
- Mediterranean Chickpea Salad
Did you make this recipe? Scroll down to leave a star rating and review!
Healthy Chicken Caesar Salad Recipe
Ingredients
For the salad and dressing
- 1/3 cup low-fat plain Greek yogurt
- 1 teaspoon anchovy paste
- 1 large garlic clove, minced
- 2 tablespoons fresh lemon juice
- 2 teaspoons Worcestershire sauce
- 2 tablespoons extra-virgin olive oil
- 1/4 cup freshly grated Parmiggiano-Reggiano cheese, divided
- 1/4 teaspoon salt
- 1 teaspoon freshly cracked black pepper
- 1 large head of romaine lettuce, washed and chopped
- Extra parmesan for serving
For the chicken
- 3 small chicken breasts, pounded to even thickness (about 1 1/2 pounds)
- 2 tablespoons fresh lemon juice
- 2 large garlic cloves, minced
- 2 teaspoons Worcestershire sauce
- 2 tablespoons extra-virgin olive oil
- 3/4 teaspoon salt
- 1/2 teaspoon freshly cracked black pepper
For the croutons
- 1/2 loaf (1/2 lb.) Rustic sourdough bread, cut into bite size cubes
- 2 tablespoons olive oil
- 2 teaspoons dried parsley, or fresh
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon freshly cracked black pepper
Instructions
- Add all of the chicken marinade ingredients to a large bowl, or plastic zip top bag, mix well. Add the chicken and marinate for at least 1 hour, or up to overnight.
- Preheat the oven to 375℉, line a large baking sheet with parchment paper. In a large bowl, or directly on the prepared sheet pan, toss the bread cubes with the olive oil and seasoning. Spread evenly on the prepared baking sheet. Bake for 12-16 minutes, or until croutons are brown and crispy, flipping halfway through. Cool before serving.
- Add all of the dressing ingredients to a jar with a tight fitting lid, reserving 2 tablespoons of the parmesan cheese for sprinkling on the salad before serving. Shake vigorously. Place in the refrigerator to chill. Keep lettuce in the refrigerator until ready to assemble.
- Preheat an outdoor grill or indoor grill pan on medium high heat. Grill chicken until an instant read thermometer reads 165℉, about 3-5 minutes per side depending on thickness of chicken. Rest for 5 minutes before slicing.
- When ready to serve, place the lettuce in a large mixing bowl. Spoon about half of the dressing onto the lettuce and toss gently until even coated. Top with the croutons, grilled chicken, and remaining parmesan cheese. Serve immediately with the reserved dressing.
Notes
- Croutons: The recipe makes extra. Nutrition info is based on using half, with leftovers saved for other salads.
- Milder dressing: Swap 2 Tbsp Greek yogurt for mayonnaise to reduce tanginess.
- Even cooking: Use smaller, evenly thick chicken breasts, or pound thicker ones thinner for more even cooking.
- Anchovy tip: Anchovy paste isn’t fishy and is key for Caesar flavor. Substitute 2 mashed anchovy fillets if needed.
Nutrition
This recipe was originally posted in February 2024 and the text, formatting and some photos were updated in January 2026.
This caesar salad was fantastic! It has all of the rich, creamy flavor of a traditional caesar, but much lighter! This will definitely be in our family’s regular meal rotation, everyone loved it!
Isn’t it amazing?! Makes such a great meal! Glad your family loved it as much as mine did :)