How do you make a high protein chicken Caesar salad?

Start by marinating lean chicken breast in lemon and garlic, then air-fry until juicy. Swap traditional oil-based dressing for a blended sauce made of non-fat Greek yogurt, Dijon mustard, lemon, and Parmesan. Use roasted chickpeas instead of bread croutons.

Is chicken Caesar salad healthy for weight loss?

Yes, but only if you swap the dressing. A traditional Caesar has too much fat for a low-calorie diet. By using a yogurt-based dressing, you save over 400 calories per bowl while increasing protein.

Can you meal prep chicken Caesar salad for the week?

Yes. Kale holds up better than romaine. If using romaine, store it separately from the dressing. The roasted chickpeas should be stored in a dry container to maintain crunch.

Can you make Caesar dressing without mayo?

Absolutely. Greek yogurt or blended cottage cheese provides the same creamy emulsion and mouthfeel without the inflammatory oils found in commercial mayonnaise.

How long does chicken Caesar salad last in the fridge?

The dressed kale can last 2 days. Undressed components last 4 days.

What’s the healthiest chicken to use for Caesar salad?

Air-fried or grilled chicken breast is superior to breaded/fried chicken strips, offering the most protein for the fewest calories.

High Protein Chicken Caesar Salad (Healthy & Easy)

Description

This High Protein Chicken Caesar Salad features 45g of protein and a healthy caesar salad dressing. A delicious, low-calorie lunch for healthy meal prep!

Ingredients

Scale

The Salad Base

4 cups Romaine Lettuce or Kale, chopped
6 oz Chicken Breast, cooked and sliced (Air-fried or Grilled)
1/2 cup Roasted Chickpeas (Chickpea Croutons)
2 tbsp Shaved Parmesan Cheese
1 tbsp Hemp Seeds (optional for extra protein)

The Healthy Caesar Dressing

1/2 cup Non-Fat Greek Yogurt
1/4 cup Low-Fat Cottage Cheese (blended)
1 tbsp Lemon Juice
1 tsp Dijon Mustard
1 tsp Worcestershire Sauce (or Capers)
1 clove Garlic, minced
1 tbsp Nutritional Yeast (for cheesy flavor)
Salt and Black Pepper to taste

Cook Mode Prevent your screen from going dark

Instructions

Prep Chickpeas (Croutons): Rinse and dry chickpeas thoroughly. Toss with olive oil spray and garlic powder. Air fry at 390°F for 12-15 minutes until crunchy.
Cook Chicken: Season chicken breast with lemon zest, garlic, and oregano. Air fry at 375°F for 12 minutes or grill until cooked through. Let rest and slice.
Make Dressing: In a blender, combine Greek yogurt, cottage cheese, lemon juice, Dijon, Worcestershire, garlic, and nutritional yeast. Blend on high until completely smooth and creamy.
Massage Greens: Place chopped kale or romaine in a large bowl. Add half the dressing and massage it into the leaves for 30 seconds to soften them.
Assemble: Top the dressed greens with the sliced chicken, roasted chickpeas, and shaved Parmesan.
Finish: Drizzle with remaining dressing and crack fresh black pepper on top.
Serve: Enjoy immediately or store components separately for meal prep.

Notes

Anchovies: If you love traditional flavor, add 1-2 anchovy fillets to the blender for authentic umami.
Storage: Store dressing separately. Roasted chickpeas should be kept in a dry container to maintain crunch.
Dairy-Free: Use dairy-free yogurt and nutritional yeast instead of cheese.

Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Lunch/Dinner
Method: Air Fryer/Blending
Cuisine: American/Italian

Nutrition

Serving Size: 1 Large Bowl
Calories: 410
Sugar: 4g
Sodium: 680mg
Fat: 14g
Saturated Fat: 3g
Carbohydrates: 22g
Fiber: 8g
Protein: 45g
Cholesterol: 95mg