Keto Caesar salad with simple dressing
Amazing keto Caesar salad with juicy chicken slices, crunchy nuts, savory Parmesan on a bed of crisp cabbage leaves, and a flavorsome, easy-to-make creamy dressing. Moreover, keto Caesar salad is high in protein, low in carbs, and absolutely delicious—a fantastic choice for dinner with loved ones or an elevated weekday meal.
Table of Contents
Health benefits of keto Caesar salad
Keto Caesar salad is not only a delicious option, but also a great nutritious option for those following a low-carb lifestyle.
This salad has a good amount of salad/cabbage leaves that provide fiber and important vitamins and minerals like vitamins C and K, potassium, and folate. Chicken breast is a great source of protein that helps feel satiety with lower calorie intake, also chicken breast is rich in B vitamins that are essential for energy metabolism and nerve function. Parmesan cheese is also a great source of protein and calcium and it is low in lactose. Walnuts are packed with healthy fats and provide vitamin E, magnesium, and potassium.
The dressing offers a balance of healthy fats, vitamins, and flavor-enhancing elements. The combination of olive oil’s monounsaturated fats, probiotics from yogurt/sour cream, and vitamin C from lemon juice contributes to overall heart health, immune support, and digestion.
Additionally, the dressing’s creaminess from yogurt and mayonnaise and tangy flavor from Dijon mustard elevate the taste of the salad, making it more appetizing.
Why you will love this recipe
- Healthy & keto-friendly
- Delicious & nutritious
- Gluten-free & sugar-free
- Great salad option for gatherings
- Basic, simple ingredients
- Quick and easy to make
How to make keto Caesar salad?
Ingredients
Baked chicken:
350-400 g (11-12 oz) chicken breast
1 tsp. extra virgin olive oil
1 tsp. salt
1 tsp. paprika
1 tsp. garlic powder
⅛ tsp. grounded black pepper
Salad:
200 g (7 oz) Chinese cabbage/romaine lettuce
40 g (1.4 oz) parmesan cheese
30 g (1 oz) walnuts/peanuts
Dressing:
50 ml (3-4 tbsp.) extra virgin olive oil
2 garlic cloves
2 tbsp. full-fat Greek yogurt or sour cream (10%-14%)
1 tbsp. freshly squeezed lemon juice
1 tbsp. mayonnaise optional. You can use more of the yogurt or sour cream instead of mayonnaise.
1 tsp. Dijon mustard optional
Salt, and pepper to taste
Equipment
Baking form to bake chicken
Knife and cutting board to cut chicken and garlic
Potato peeler or a knife to slice the parmesan
Bowls for mixing + fork or whisk to make a dressing
Step-by-step instructions
Preparing the chicken breast
First, you need to prepare chicken breast. You can do it any way you like, but I recommend trying baking it. You can read all the tips in this recipe or follow the steps below.
1. Remove the chicken from the fridge and let it sit on the countertop for 15 minutes.
2. Preheat the oven to 230°C (446°F).
3. Meanwhile, in a small bowl, mix the spices.
4. Pat the chicken breast with a paper towel to remove excess moisture.
5. Then, place the chicken breast between two sheets of plastic wrap and use a meat mallet or a rolling pin to pound the thick part to even thickness.
6. After that, lightly oil the chicken breasts, then season them with salt, and rub them with the spices on both sides.
7. Finally, bake the chicken for 15-20 minutes, depending on the size of the breasts.
8. Once the time is over, use a digital thermometer to check the temperature in the thickest part of the chicken breast. If it reads 69-71°C (157-159°F), remove the chicken from the oven. If not, bake for a few more minutes and check again. Alternatively, if you don’t have a digital thermometer, use a knife to check for clear juices without any pinkness. If needed, continue baking for a few more minutes.
9. Once done, remove the chicken from the oven, and allow it to rest for 5-10 minutes.
10. Lastly, slice the chicken thinly or tear it apart into thin stripes.
The dressing for a keto Caesar salad
Meanwhile, the chicken is baking, prepare garlic-infused olive oil by adding crushed and sliced garlic to 50-100 ml of olive oil. Let it sit for thirty minutes. You can use more olive oil and use the rest of it for different sauces or as a simple dressing for other salads.
In a bowl, combine 2 tbsp. of yogurt or sour cream, 2 tbsp. of strained garlic-infused olive oil, 1 tbsp. of freshly squeezed lemon juice, 1 tbsp. of mayonnaise, 1 tsp. of Dijon mustard, and salt and pepper to taste. Whisk until well combined.
Preparing other ingredients for a salad
Begin by preparing the remaining ingredients: cabbage, nuts, and Parmesan.
- Rinse and dry Chinese cabbage or romaine lettuce, then tear it into bite-sized pieces.
- Crush the nuts.
- Slice the parmesan with a potato peeler or a knife into thin slices.
Assembling the Keto Caesar Salad:
Finally, when all of the ingredients are ready, it’s time to put the Caesar salad together.
On a serving plate, place the chopped cabbage, then the chicken, followed by parmesan cheese slices. Top with crushed nuts. You can drizzle the salad with the dressing now or serve it separately, allowing everyone to use as much as they prefer.
Enjoy a delicious keto Caesar salad and stay healthy!
How to store keto Caesar salad?
To store: store salad leftovers in a sealed container in the fridge for 2-3 days without dressing. Store the salad dressing in a sealed jar or cover it with plastic wrap. It should remain good for up to 3-4 days.
To freeze: while you can’t freeze the entire Caesar salad, you can freeze baked chicken breast so it’s prepared and ready when needed.
Nutritional value of a keto Caesar salad without dressing
Total carbohydrate 1.6 g
Dietary fiber 1.3 g
Total sugars 0 g
Net carbs 0.3 g
Total fat 13.1 g
Saturated fat 2.4 g
Cholesterol 71 mg
Protein 26.2 g
Nutritional value of a dressing
Servings: 4
Total carbohydrate 1.5 g
Dietary fiber 0.1 g
Total sugars 0.6 g
Net carbs 1.2 g
Total fat 14.2 g
Saturated fat 2.8 g
Cholesterol 6 mg
Protein 0.4 g
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
Try these keto recipes next:
Keto Caesar salad with simple dressing
Amazing keto Caesar salad with juicy chicken slices, crunchy nuts, savory Parmesan on a bed of crisp cabbage leaves, and a flavorsome, easy-to-make creamy dressing.
Ingredients
Baked chicken:
- 350-400 g (11-12 oz) chicken breast
- 1 tsp. extra virgin olive oil
- 1 tsp. salt
- 1 tsp. paprika + 1 tsp. garlic powder + ⅛ tsp. grounded black pepper
Salad
- 200 g (7 oz) Chinese cabbage/romaine lettuce
- 40 g (1.4 oz) parmesan cheese
- 30 g (1 oz) walnuts/peanuts
Dressing
- 50 ml (4-6 tbsp.) extra virgin olive oil
- 2 garlic cloves
- 2 tbsp. full-fat Greek yogurt or sour cream (10%-14%)
- 1 tbsp. freshly squeezed lemon juice
- 1 tbsp. mayonnaise optional (you can use more of a yogurt/sour cream instead)
- 1 tsp. Dijon mustard optional
- Salt and pepper to taste
Instructions
First, you need to prepare chicken breast. You can do it any way you like, but I recommend trying baking it. You can read all the tips in this recipe or follow the steps below.
1. Remove the chicken from the fridge and let it sit on the countertop for 15 minutes.
2. Preheat the oven to 230°C (446°F).
3. In a small bowl, mix the spices together.
4. Pat the chicken breast with a paper towel to remove excess moisture.
5. Place the chicken breast between two sheets of plastic wrap and use a meat mallet or a rolling pin to pound the thick part to even thickness.
6. Lightly oil the chicken breasts, then season them with salt and rub them with the spices on both sides.
7. Bake the chicken for 15-20 minutes, depending on the size of the breasts.
8. Use a digital thermometer to check the temperature in the thickest part of the chicken breast. If it reads 69-71°C (157-159°F), remove the chicken from the oven. If not, bake for a few more minutes and check again. Alternatively, if you don't have a digital thermometer, use a knife to check for clear juices without any pinkness. If needed, continue baking for a few more minutes.
9. Once done, remove the chicken from the oven, and allow it to rest for 5-10 minutes.
10. Slice the chicken thinly or tear it apart into thin stripes.
The dressing for a keto Caesar salad
While the chicken is baking, prepare garlic-infused olive oil by adding crushed and sliced garlic to 50 ml of olive oil. Let it sit for thirty minutes.
In a bowl, add 2 tbsp. of yogurt or sour cream, olive oil, 1 tbsp. of freshly squeezed lemon juice, 1 tbsp. of mayonnaise, 1 tsp. of Dijon mustard, and salt and pepper to taste. Whisk until combined.
Preparing other ingredients for a salad
- Rinse and dry Chinese cabbage or romaine lettuce, then tear it into bite-sized pieces.
- Crush the nuts.
- Slice the parmesan with a potato peeler or a knife into thin slices.
Assembling the Keto Caesar Salad:
When all of the ingredients are ready, it's time to put the Caesar salad together.
On a serving plate, place the chopped cabbage, then the chicken, followed by parmesan cheese slices. Top with crushed nuts. You can drizzle the salad with the dressing now or serve it separately, allowing everyone to use as much as they prefer.
Enjoy a delicious keto Caesar salad and stay healthy!