Low Calorie Chicken Caesar Salad Recipe
Low Calorie Chicken Caesar Salad Recipe has only 413 calories! With 45g Protein, it’s such an easy and quick salad recipe.
If you are looking for a delicious enjoy a classic Caesar salad without the guilt…this recipe for you.
My recipe includes fresh iceberg lettuce, a light and tangy dressing made with low-fat plain Greek yogurt and a touch of Viva Caesar salad dressing, tender chicken breast, and a crunchy topping of brown bread and shredded Emmental cheese. Not only is this salad delicious, but it’s also packed with protein and low in carbs and fat, making it an ideal option for a healthy lunch or dinner.
Is a traditional Caesar salad calorie dense?
Typically, a traditional Caesar salad can be unexpectedly high in calories, largely due to its rich dressing and often oil-cooked chicken. The creamy Caesar dressing, a hallmark of the salad, is usually made with ingredients like mayonnaise, Parmesan cheese, olive oil, and anchovies, which contribute significantly to its calorie count.
Additionally, the chicken in a classic Caesar salad is often cooked with oil to achieve a crispy and flavorful texture, adding further to the calorie content. These elements, while delicious, can quickly turn what seems like a light and refreshing salad into a calorie-dense meal. As a result, individuals watching their calorie intake or aiming for a healthier option may find it challenging to enjoy a traditional Caesar salad without exceeding their daily caloric goals.
Calories In A traditional Caesar Salad
The calorie content of a typical Caesar salad can vary depending on its ingredients and portion size. However, a standard restaurant-sized Caesar salad with dressing, croutons, Parmesan cheese, and chicken can range from approximately 600 to 1000 calories or more. This estimate is due to the high-fat content of the dressing, the additional calories from croutons and cheese, and the cooking method and portion size of the chicken.
Low Calorie Versus Traditional Caesar Salad
Here’s a comparison of my recipe and a typical Caesar salad:
| Aspect | Your Recipe | Typical Caesar Salad |
|---|---|---|
| Dressing | Uses low-fat Greek yogurt, reducing overall fat and calories | Typically made with mayonnaise, Parmesan cheese, olive oil, and anchovies, contributing to high-fat and calorie content |
| Chicken Cooking Method | Air fries chicken without oil, reducing added fats and calories | Often pan-fried or grilled with oil, adding additional calories from cooking fat |
| Croutons | Uses whole wheat bread, air-fried instead of fried in oil, reducing fat and calories | Typically fried in oil, contributing to overall calorie count |
| Cheese | Uses shredded Emmental cheese, lower in calories compared to Parmesan | Often includes Parmesan cheese, high in fat and calories |
| Portion Sizes | Mindful of portion sizes and ingredient choices for a lighter and healthier option | Portion sizes in restaurants may be larger than necessary, contributing to higher calorie intake |
This low calorie caesar salad recipe focuses on lighter and healthier ingredient choices and cooking methods, aiming to reduce the overall calorie content compared to a typical Caesar salad. It offers a nutritious and satisfying option for those looking to enjoy a classic salad with fewer calories.
Why try this low calorie chicken caesar salad recipe?
This low calorie Caesar salad recipe is perfect for those who want to indulge in a flavorful and satisfying meal while keeping their calorie intake in check. With just a few simple ingredients, you can whip up this healthy version that packs a punch of flavor without compromising on nutrition.
Nutrition Information
- Calories: 413 kcal
- Carbohydrates: 27g
- Protein: 45g
- Fat: 13g
- Fiber: 2g
What You Need
Iceberg Lettuce:
- 150g iceberg lettuce (washed and dried well)
Dressing:
- 50g low-fat plain Greek yogurt
- 10g Viva Caesar salad dressing
- Salt and pepper to taste
For Chicken:
- 145g chicken breast, boneless and skinless
- Salt and pepper to taste
- 1 tablespoon lemon juice
For Topping:
- 1 slice brown bread
- 5g shredded Emmental cheese
This low calorie chicken Caesar salad is a great way to enjoy a balanced and nutritious meal that will keep you feeling full and satisfied. Enjoy this easy-to-make, low-calorie Caesar salad that’s perfect for any day of the week!
How to Make Low Calorie Chicken Caesar Salad
Prepare the Chicken:
- Slice the chicken breast in half to make it thin.
- Marinate the chicken with lemon juice, salt, and pepper for 10 minutes.
- Air fry the chicken at 180°C (350°F) for 12 minutes without oil.
- Let the chicken cool and then slice it into pieces for the salad.
Make the Dressing:
- In a small bowl, mix together the Caesar salad dressing and low-fat Greek yogurt.
- Season with salt and pepper to taste.
Prepare the Croutons:
- Cut the slice of brown bread into small squares.
- Air fry the bread squares until crispy, checking frequently to avoid burning.
Prepare the Lettuce:
- Wash and dry the iceberg lettuce thoroughly.
- Roughly chop the lettuce.
Assemble the Salad:
- Place the chopped iceberg lettuce at the bottom of a salad bowl.
- Add the sliced chicken on top of the lettuce.
- Drizzle the prepared dressing over the chicken and lettuce.
- Sprinkle the crispy croutons over the salad.
- Top with shredded Emmental cheese.
Serve Immediately:
- Serve the salad immediately for the best taste and texture.
Detailed Nutrition Information
Here is the table with the totals included:
| Ingredient | Weight (g) | Calories (kcal) | Carbohydrates (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Iceberg lettuce (washed and dried well) | 150 | 25.5 | 5.055 | 1.11 | 0.105 | 0 |
| Dressing: | ||||||
| Low fat plain Greek yogurt | 50 | 36.5 | 1.97 | 4.975 | 0.96 | 0 |
| Caesar salad dressing | 10 | 54.2 | 0.33 | 0.217 | 5.78 | 0.05 |
| For chicken: | ||||||
| Chicken breast (boneless, skinless) | 145 | 174 | 0 | 32.625 | 3.799 | |
| Salt, pepper to taste | – | – | – | – | – | – |
| Lemon juice | 15 | 3.3 | 1.035 | 0.0525 | 0.036 | 0.045 |
| For topping: | ||||||
| Brown bread (1 slice) | 34 | 100 | 18 | 4.01 | 1 | 2.01 |
| Shredded Emmental | 5 | 19.3 | 0.027 | 1.436 | 1.499 | 0 |
| Total | 412 | 26 | 44 | 13 | 2 |
This information is derived from USDA Food Central Database.
Low Calorie Chicken Caesar Salad Recipe
Ingredients
- 150 g iceberg lettuce washed and dried well 150
For Dressing:
- 50 g low fat plain greek yogurt 50
- caesar salad dressing 10
For chicken:
- 145 g chicken breast boneless skinless 145
- salt pepper to taste
- 1 tablespoon lemon juice 15
For topping
- 1 slice brown bread 34
- 5 g shredded emmental 5
Instructions
- Slice chicken breast in half, marinate with lemon juice, salt, and pepper for 10 minutes, air fry at 180°C (350°F) for 12 minutes, cool, and slice.
- Mix Caesar salad dressing and Greek yogurt, season with salt and pepper.
- Cut brown bread into squares, air fry until crispy.
- Wash, dry, and roughly chop lettuce.
- Assemble salad by placing lettuce in a bowl, adding chicken, drizzling dressing, sprinkling croutons, and topping with shredded Emmental cheese.
- Serve immediately.
Frequently Asked Questions
Is Caesar Salad Healthy?
Caesar salad can be healthy when made with fresh, nutrient-rich ingredients and mindful of dressing and topping choices. Opt for lighter dressings, lean protein sources, and whole-grain croutons to keep it nutritious. Watch portion sizes, especially when dining out, to avoid excessive calorie intake.
How Many Calories in Caesar Dressing?
Caesar dressing typically contains around 80-120 calories per serving, depending on the brand and ingredients used. It’s important to check nutrition labels for precise calorie information and portion sizes.
Why Is It Called a Caesar Salad?
The Caesar salad is named after its creator, Caesar Cardini, an Italian-American restaurateur. Legend has it that Cardini invented the salad in 1924 in Tijuana, Mexico, during a busy Fourth of July weekend when supplies were low. He used what he had on hand, including romaine lettuce, garlic, croutons, Parmesan cheese, olive oil, lemon juice, Worcestershire sauce, and egg, creating the now-iconic dish. The salad became popular and was named after its inventor, Caesar Cardini.
How Many Calories in a Caesar Salad?
The calorie content of a Caesar salad can vary widely depending on its ingredients and portion size. A typical restaurant-sized Caesar salad with dressing, croutons, Parmesan cheese, and chicken can range from approximately 600 to 1000 calories or more. It’s essential to be mindful of portion sizes and ingredients when enjoying a Caesar salad to avoid consuming excess calories unknowingly.
Is Caesar Dressing Healthy?
Caesar dressing can be high in calories, saturated fats, and sodium due to ingredients like mayonnaise, Parmesan cheese, and olive oil. While it adds flavor to salads, it’s typically not considered the healthiest option. However, choosing lighter versions made with reduced-fat ingredients or using alternatives like Greek yogurt can make Caesar dressing a healthier choice. Moderation and mindful portion control are key to enjoying Caesar dressing as part of a balanced diet.
Is Caesar Salad Healthy for Weight Loss?
Caesar salad can be a part of a weight loss diet if prepared with fresh, nutritious ingredients and mindful of portion sizes. Opting for lighter dressing options, lean protein sources like grilled chicken or tofu, and whole-grain croutons can make it a lower-calorie option. However, it’s essential to be cautious with toppings like cheese and croutons, which can add extra calories. Monitoring portion sizes and including Caesar salad as part of a balanced, calorie-controlled diet can support weight loss goals.
Can I Make a Caesar Salad Vegetarian or Vegan?
Are There Healthier Alternatives to Caesar Salad Dressing?
Yes, several healthier alternatives to traditional Caesar salad dressing can help reduce calories and fat content. Consider making your own dressing using ingredients like low-fat Greek yogurt, Dijon mustard, lemon juice, garlic, and a touch of olive oil. You can also experiment with different herbs and spices to enhance flavor without adding extra calories.
Can I Include Caesar Salad in a Low-Carb Diet?
Yes, you can enjoy Caesar salad as part of a low-carb diet by making a few modifications. Opt for a dressing with minimal added sugars and omit croutons or use low-carb alternatives like toasted nuts or seeds. Load up on leafy greens and lean protein sources like grilled chicken or shrimp to create a satisfying, low-carb meal.
What Can I Serve with Caesar Salad for a Complete Meal?
To make a complete meal, consider pairing Caesar salad with protein-rich sides like grilled salmon, tofu, or chickpeas. You can also add healthy fats with avocado slices or nuts and seeds. For added fiber and complex carbohydrates, serve the salad alongside whole grains like quinoa or brown rice. This balanced combination ensures you’re getting a variety of nutrients in your meal.
Can I Use Caesar Salad as a Meal Replacement for Weight Loss?
While Caesar salad can be a nutritious and satisfying meal option, it’s essential to ensure it provides a balanced mix of nutrients for weight loss. Include lean protein, healthy fats, and plenty of vegetables in your salad to keep you feeling full and satisfied. However, relying solely on Caesar salad for weight loss may not provide all the necessary nutrients your body needs. It’s best to enjoy it as part of a well-rounded diet.
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