# Healthy Chicken Caesar Salad

> For a healthy chicken Caesar salad, blend Greek yogurt with parmesan, lemon juice, Dijon, garlic, Worcestershire and a little olive oil for the dressing. Cook seasoned chicken breast in a grill pan for 5-6 minutes per side to 74°C (165°F), slice, and toss with romaine, croutons and shaved parmesan.

Source: https://www.savourrecipes.com/recipe/healthy-chicken-caesar-salad
Author: Cookwithmrdots | Published: Oct 14, 2026 | Updated: Oct 14, 2026
Categories: Healthy Recipes, Chicken Recipes
Collections: Quick Weeknight Dinners, Spring Recipes, Summer Recipes
Tags: High Protein, Low Calorie, 30-Minute Meals

All the garlicky, salty, crunchy things you love about Caesar salad, with a lighter Greek yogurt dressing that still tastes like the real thing. Add juicy pan-grilled chicken and it is a full meal in 20 minutes.

## Key facts

- Prep time: 10 mins
- Cook time: 12 mins
- Total time: 22 mins
- Yield: 4 servings
- Difficulty: Easy
- Cuisine: American
- Method: Grilling
- Calories: 330 per serving

## Ingredients

### Yogurt Caesar dressing

- 1/2 cup plain Greek yogurt
- 1/3 cup parmesan, finely grated
- 2 tbsp lemon juice
- 1 tbsp extra-virgin olive oil
- 1 tsp Dijon mustard
- 1 tsp Worcestershire sauce
- 1 clove garlic, grated
- 1–2 anchovy fillets, minced (optional)
- 2 tbsp water, to thin
### Salad

- 500 g boneless, skinless chicken breasts
- 1 tsp olive oil
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 2 heads romaine lettuce, chopped
- 1 cup whole-grain croutons
- shaved parmesan and lemon wedges, for serving

## Equipment

- Grill pan or skillet
- Large salad bowl
- Whisk or small blender

## Instructions

1. **Make the dressing.** Whisk or blend the yogurt, grated parmesan, lemon juice, olive oil, Dijon, Worcestershire, garlic and anchovies until smooth. Add water a tablespoon at a time until it is pourable, then season with pepper.
2. **Cook the chicken.** If the breasts are thick, pound them to an even 2 cm. Rub with olive oil, garlic powder, salt and pepper. Cook in a hot grill pan over medium-high heat for 5-6 minutes per side, until the centre reaches 74°C (165°F). Rest for 5 minutes, then slice.
3. **Toss the salad.** Toss the romaine with about two-thirds of the dressing until every leaf is lightly coated.
4. **Serve.** Top with the sliced chicken, croutons and shaved parmesan. Drizzle with the remaining dressing and serve with lemon wedges.

## Tips

- Pound the chicken to an even thickness so it cooks evenly and stays juicy.
- Dry the romaine well; wet leaves water down the dressing.
- Anchovies add the classic savoury depth. Even if you think you dislike them, try one minced fillet.

## Variations

- Swap the chicken for grilled shrimp or air fryer salmon.
- Use crispy roasted chickpeas instead of croutons for a gluten-free crunch.
- Wrap everything in a large tortilla for a Caesar wrap.

## Storage

- Fridge: Store the dressing, chicken and lettuce separately for up to 3 days, and toss just before eating.
- Reheat: Serve the chicken cold or warm it briefly in a skillet.

## Nutrition per serving (estimate)

| Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|
| 330 | 36 g | 14 g | 14 g |

## Frequently asked questions

### Is Caesar salad healthy?

Classic Caesar dressing is made with oil and egg yolks, which makes it high in calories. This version uses Greek yogurt for creaminess, so a full serving with chicken is about 330 calories and 36 g of protein.

### Can I make the Caesar dressing without anchovies?

Yes. The Worcestershire sauce and parmesan still add savoury depth. Add an extra 1/2 tsp of Dijon if you leave the anchovies out.

### How long does the yogurt Caesar dressing keep?

Store it in a sealed jar in the fridge for up to 4 days. Stir or shake before using.

### Can I meal prep chicken Caesar salad?

Yes. Keep the chicken, chopped romaine, dressing and croutons in separate containers for up to 3 days, and combine just before eating so the lettuce stays crisp.