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–+ servings
A bowl of homemade healthy chicken caesar salad with a fork.
Course Main Course

Healthy Chicken Caesar Salad Recipe

By: Elysia Cartlidge
Servings 4 - 6 servings
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!
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 1 hour 30 minutes

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

Calories: 471kcalCarbohydrates: 19gProtein: 43gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.02gCholesterol: 116mgSodium: 868mgPotassium: 808mgFiber: 1gSugar: 3gVitamin A: 711IUVitamin C: 10mgCalcium: 133mgIron: 3mg
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