If you love traditional chicken caesar salad and want to enjoy it more often without all the calories, this healthy chicken caesar salad is the perfect option for you! The grilled chicken has so much flavor from the savory marinade, and the lightened caesar dressing has all the tangy kick you know and love but is a lighter version made with Greek yogurt. It’s definitely a must-try!
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Ultimate Chicken Caesar Salad
Isn’t there something so satisfying about Caesar salad? The dressing is so tangy and zesty that it really wakes 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. It’s fine to have it every once in a while, but it’s not the healthiest salad to eat every day.
The good news is, this grilled chicken Caesar salad has been adapted to give you all the flavors and textures you love with a lower-calorie and lower-fat dressing, so you can enjoy it on a more regular basis!
Why We Love This Healthy Chicken Caesar Salad Recipe
- Easy to make: 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’s really simple! Your efforts will be rewarded with one of the most delicious Caesar salads with tons of flavor in every bite. So worth it!
- Great for meal prep: Since this chicken Caesar salad has lots of protein from the chicken breast, it’s great to pack for lunches all week! Just be sure to pack the dressing on the side to keep the greens from wilting. It’s so nice to pull out a container and have lunch all ready to go!
- Healthier alternative: Caesar is a classic for a reason, but it’s not always the lightest option. It’s usually made with a mixture of mayo and raw eggs or lots of oil, which gives it that creamy texture but also makes the overall amount of calories and fat add up pretty quickly. Your 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. Fortunately, this homemade creamy Caesar dressing made with Greek yogurt lightens up the entire salad so you can enjoy it more often.
Ingredient Notes
For the Salad and Dressing
- Greek yogurt: Use low-fat, plain Greek yogurt for a really creamy texture without mayo.
- Anchovy paste: This makes it easy to add that briny, savory flavor without fiddling with anchovy fillets.
- Garlic: Add a little minced garlic for a punch of flavor.
- Fresh lemon juice: For a little tanginess.
- Worcestershire sauce: This is the best way to add a rich, umami flavor quickly.
- Extra virgin olive oil
- Parmigiano Reggiano cheese: It’s best to grate it fresh. Some will go in the healthy Caesar dressing, and some will go on the salad.
- Salt & freshly grated black pepper
- Romaine lettuce: Wash and slice the lettuce for serving.
For the Chicken Marinade
- Chicken breasts: Pound each one until they are an even thickness.
- Fresh lemon juice
- Minced garlic
- Worcestershire sauce
- Olive oil: This is important for getting the right texture! The chicken can be dry without it.
- Salt & black pepper
For Croutons
- Rustic sourdough bread: Day-old bread that’s beginning to become stale makes excellent croutons!
- Olive oil: This will give the homemade croutons that crunchy, buttery texture.
- Parsley: Use either dried or fresh parsley for an herby flavor.
- Garlic powder
- Salt & freshly cracked black pepper
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.
Keep scrolling to the recipe card below for the full printable recipe!
Recipe 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.
- For a less tangy dressing, sub 2 tablespoons of the Greek yogurt with a good quality mayonnaise.
- Avocado oil will also work in place of olive oil.
- 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.
- 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℉.
- Other types of bread that would make good croutons include whole wheat, Italian, ciabatta, or French bread. Use good quality crusty bakery bread, not sandwich bread from the bread aisle.
- Anchovy paste comes in a little squeeze tube, often found with canned fish. It does not taste fishy in this dressing and is an essential ingredient in caesar salad. If you can’t find anchovy paste, you can mash 2 anchovy filets with a fork on a cutting board.
Recipe FAQs
That depends on your overall lifestyle. In general, caesar salad is one of the most calorically dense salads out there. The dressing is generally very high in fat, and the croutons add quite a few carbs as well. If you’re a Caesar salad fan and love to eat it all the time, try making your own healthy Caesar salad dressing with Greek yogurt. This will reduce the calories and fat content, so you can enjoy your favorite salad way more often.
Yes! Traditional Caesar salad dressing is made with mayo and raw eggs, making it incredibly creamy. Fortunately, you can make a lighter homemade Caesar dressing by mixing Greek yogurt, olive oil, and the rest of the Caesar dressing ingredients. It tastes just as rich and creamy but without nearly as much oil!
The great thing about croutons is that they can be made with really simple ingredients! Start with day-old bread; fresh bread is a little too soft. Prepare a mixture or either softened butter or oil, garlic powder, and parsley. Toss the cubed bread pieces and bake. You’ll have crunchy croutons to add to any salad for days!
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 Toppings
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
What Goes with Chicken Caesar Salad
With the bed of dressed greens, creamy dressing, perfectly grilled chicken, and homemade croutons, this chicken Caesar salad can easily be a complete meal on its own! It doesn’t need a single thing; just serve and go!
But it can also be a fantastic side dish, especially for Italian recipes! That sharp, tangy dressing can really cleanse the palate after some pasta and melted cheese. Trying pairing this healthier spin on traditional chicken Caesar salad with these Italian flavors:
- Lasagna Recipe without Ricotta Cheese
- Slow Cooker Chicken Cacciatore
- Lemon Garlic Parmesan Shrimp Pasta
- One Pan Feta Pasta with Cherry Tomatoes
- Pasta topped with this Low Sodium Spaghetti Sauce
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!
- Change the protein: Prefer grilled shrimp or salmon? Those would be great alternatives to chicken! It’s also delicious with grilled steak. So good!
More Delicious Salad Recipes
- Vegan Caesar Salad
- 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
- 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.
- For a less tangy dressing, sub 2 tablespoons of the Greek yogurt with a good quality mayonnaise.
- 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.
- Anchovy paste comes in a little squeeze tube, often found with canned fish. It does not taste fishy in this dressing and is an essential ingredient in caesar salad. If you can’t find anchovy paste, you can mash 2 anchovy fillets with a fork on a cutting board.
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 :)