Healthy Chicken Caesar Salad Recipe For Two

When it comes to eating healthy you may think that a Chicken Caesar salad is a good option. Although in all reality it is one of the most caloric salads that you can order at your favorite restaurant.

However, you can still enjoy this classic salad but make it healthy with a few easy substitutions. For instance instead of using fried chicken, replace it with grilled chicken breast.

And instead of using large, processed, store-bought croutons, you can make your own. Or add just a few to your salad so you get the crunch but not all the calories.

But we all know that the true star of a Caesar salad is the dressing. Unfortunately this is where most of the fat and calories come from.

However this recipe turns that classic dressing into a lighter, healthy option that is just as creamy, tangy, and addictive as the original, but without the guilt. With a few simple substitutions you will have a delicious dressing that just may become your favorite!

But before we dive into the dressing, we must first make sure that you cook the chicken so that it is tender and juicy. There is nothing worse than taking a bite of chicken on top of salad that is rubbery and difficult to chew.

Perfectly Cooked Chicken Breast

Fortunately making sure the chicken is cooked perfectly requires just a few easy steps. Follow these tips below and your chicken will be tender and juicy every time.

1. Pat the chicken dry:

Moisture is the enemy of crispy skin and juicy meat. Pat your chicken breasts dry with paper towels before cooking. This allows for better browning and prevents steaming, which can make the chicken tough.

2. Pound the chicken into even thickness:

In order for the chicken to be tender and juicy throughout, the entire breast needs to be the same thickness. Therefore, cut the chicken into two thinner breasts and then pound each one with a flat meat mallet or rolling pin until they are even in thickness.

3. Season generously:

Don’t be shy with the seasoning. Season both sides of the chicken breasts with salt and pepper. You can add other seasonings as well, but for this Healthy Chicken Caesar Salad all you need is salt and pepper.

4. Let the chicken sear undisturbed:

Once the pan is hot, add avocado oil and swirl the skillet to coat the bottom. Then carefully place the chicken breasts in the pan and let them sear undisturbed for 3-4 minutes per side. This creates a flavorful crust and seals in the juices.

5. Use a instant read meat thermometer:

The most important tip that I can give you to make sure the chicken is perfectly cooked is to use an instant read digital meat thermometer to check for doneness. Remove the chicken from the skillet when it reaches an internal temperature of 160°F. 

The instant read thermometer will become your new best friend in cooking. It is the one sure method of knowing when meatloaf, roasted chicken thighs, turkey breast and other meats are perfectly cooked.

6. Let it rest:

Once cooked, remove the chicken from the pan and let it rest, covered for 5-10 minutes. The chicken will continue to heat and will reach the safe to eat temperature of 165°F. This time resting also allows the juices to redistribute throughout the meat, resulting in a more tender and flavorful chicken breast.

Why Use Avocado Oil

While other oils certainly have their place, avocado oil is a fantastic choice for cooking chicken and to use in Caesar salad dressing. First of all it has a high smoke point which is important when searing or grilling chicken.

Avocado oil boasts a smoke point of around 520°F, significantly higher than olive oil (375°F) or canola oil (405°F). This means the oil won’t burn and give your chicken an unpleasant flavor when cooked at high temperatures.

Avocado oil is also a fantastic and healthy choice for the Chicken Caesar Salad dressings due to its health benefits, neutral flavor, and creamy texture. While it is slightly pricier than other options, its contribution to a delicious and nutritious salad will justify the cost.

Homemade Chicken Caesar Salad Dressing

Although you could purchase a bottle of store-bought salad dressing, it is much better to make your own. With a few simple ingredients you will have a healthier dressing prepeared in minutes.

Ingredients Required:

• Plain Greek yogurt
• Mayonnaise
• Parmesan cheese
• Garlic
• Lemon juice
• Worcestershire sauce
• Dijon mustard
• Anchovy paste*
• Avocado oil
• Salt & pepper

*Anchovy paste is a mixture of ground anchovies, vinegar, spices, a small amount of sugar and water, and is sold in tubes or tins at most supermarkets. If you can’t find it, or simply can’t fathom the thought of eating anything that includes anchovies, you can omit the paste.

Instructions:

Add the dressing ingredients to a small bowl and whisk to combine. Yes, that is all that you need to do! However, if you have the time let the dressing sit for at least 30 minutes before serving to allow the flavors to meld.

You can even make the dressing up to 3 days before spreading it on your Healthy Chicken Caesar Salad. Just be sure to store the dressing in an airtight container in the refrigerator.

What are Caesar Style Croutons

One of the key ingredients in a Caesar salad is what is known as Caesar-style croutons. These are small, crunchy cubes of bread that are typically seasoned with savory flavors like garlic, Parmesan cheese, and herbs, making them the perfect topping for a classic Caesar salad.

You can find Caesar-style croutons in most grocery stores, but you can also make homemade croutons to make the salad even healthier if you prefer.

How to Make Homemade Croutons

• 1/4 loaf French bread, cut into cubes
• 2 tbsp avocado oil
• 1 clove garlic, minced
• salt + pepper

Mix bread cubes in bowl with avocado oil, garlic, salt, and pepper. Pour onto parchment lined baking sheet and bake in a preheated oven set at 375°F for 12-15 minutes or until golden brown, tossing halfway through.

Healthy Chicken Caesar Salad Recipe

*A printable recipe card is located at the bottom of this article which contains the specific measurements, temperatures and cook times. However, continue reading below to learn about more helpful tips about this specific recipe.

INGREDIENTS

• 1 large chicken breast
• salt & pepper, to taste
• 1 tbsp avocado oil

CAESAR DRESSING INGREDIENTS

• 4 teaspoons plain Greek yogurt
• 4 teaspoons mayonnaise
• 1 Tbsp parmesan cheese
• 1 clove garlic, minced
• 1 teaspoon lemon juice
• 1 teaspoon Worcestershire sauce
• 1/2 tsp dijon mustard
• 1/2 tsp anchovy paste
• 1/2 teaspoon avocado oil
• 1/8 tsp salt
• 1/8 tsp pepper

SALAD INGREDIENTS

• 1 whole heart of romaine, chopped
• 1/4 cup Caesar style Croutons
• 4 teaspoons parmesan cheese

INSTRUCTIONS

Slice the chicken in half, making two thinner chicken breasts then pound into even thickness. Season with salt and pepper on both sides. Set aside.

Heat 1 tablespoon avocado oil in a medium size skillet. Once hot add the chicken breasts and cook on both sides until the internal temperature reaches 160°F when checked with an instant read digital thermometer.

Remove the chicken from the pan, then cover and let it rest. While it rests the internal temperature will continue to increase to the safe consumption temperature of 165°F.

Make the dressing by whisking all of the dressing ingredients together in a bowl. Taste and adjust the seasoning as desired.

Assemble The Chicken Caesar Salad

Clean and chop the lettuce and then divide among two shallow salad bowls or dinner plates. Drizzle 1/4 of the dressing over each bowl and toss with the lettuce.

Slice the chicken into thin strips, then add half of the chicken to each bowl.

Divide the croutons and parmesan cheese and place over the lettuce and chicken. Then drizzle the remaining dressing on top.

Enjoy! Mary

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