How To Make My Guiltless High Protein Caesar Salad Recipe
- Emma Lisa
- Mar 4, 2022
- 6 min read
Updated: Aug 31
You need to try this deliciously good-for-you high-protein Caesar Salad recipe that uses avocado to create a rich, creamy tasting version of this classic. It's super loaded with plenty of leafy greens, healthy fats and plenty of clean protein to leave you satiated and fully satisfied. Come join in the fun by following along and tune into the blog all week for more clean eating recipes! Ready? Let's start cooking..
Caesar Salad is a staple salad bowl on my summer BBQ menu, and makes a delicious clean eating treat whether it is served with toasted tofu, Cajun chicken, prawns or plated plain with just cracked pepper.
Many people choose to avoid Caesar salads because of the traditionally high fat content that create the delicious rich, creamy dressing used in most recipes. You may opt for lighter dressings, but let's be honest, it just doesn't taste the same. That is exactly why I created this recipe. So now, you don't have to avoid Caesar salads anymore, not with my clean eating version!
Guiltless Caesar Salad Recipe
Easy Recipe Variations
The way to make your favourite pub food at home and a whole lot healthier, is to use only clean eating ingredients. Here I have made this salad bowl recipe's salad dressing from scratch eliminating unnecessary sugars, artificial flavours and preservatives often found in store-bought salad dressings. When you make your own recipes, you can control the quality of fats, protein and fibre far better by being super choosy with the ingredients and experiment with wholefood sources. When you find a healthy swap that works, you can just make it on repeat.
Wholefood Recipe Options
This wholefood-based salad recipe can be easily adjusted for a range of dietary needs from dairy-free to plant-based and vegan simply by omitting the chicken and egg, and substituting these for a high protein vegetarian ingredient such as tofu or tempeh. Try a plain, unsweetened cashew or soy yoghurt instead of Greek, or use whipped tofu seasoned well for a creamy texture. Seasoned to taste and these ingredient swaps can be just as nice as the original. In fact, I have loved making this clean eating recipe using kale and spinach instead of Romain lettuce many times. I've even shredded cabbage once or twice! So, don't be shy to experiment with the foods that work well with your body and your family's preferences.
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How To Make My Guiltless Caesar Salad
Using Healthy, Wholefood Ingredients
This clean eating recipe version of the popular pub-style Caesar Salad is super filling and loaded with protein from the chicken and egg, healthy fats from the avocado and light on the dressing without sacrificing flavour. I'd love to know if you try the recipe, and what combinations you come up with. Tell me in the comments or hit the chat button and share your recipe photos.
High Protein Caesar Salad Recipe
Ingredients
1 head of Romaine or butter lettuce, organic
3 hard boiled eggs (omit if vegan), chopped
1 Hass avocado, cut into chunks
1 fillet of chicken breast*, organic (*use a block of tofu if vegan)
2 green onions, chopped finely
3 tbsp grated parmesan cheese (use nutritional yeast if vegan)
2 tbsp of your favourite seasoning, I love Cajun for this
2 tbsp olive oil, for sauté
1 pinch of cracked pepper and pink rock salt to season
Cooking Instructions
For the Caesar salad, dice the chicken (or tofu) into bite-size pieces and sauté in the seasoning. Once cooked and outside golden, set aside to cool slightly. In a large bowl, tear or chop the Romaine lettuce into pieces. Add the avocado chunks, parmesan cheese, cooked chicken and then the dressing (below). Toss and then scatter the hard boiled eggs and green onions over the top.
The Secret Sauce
It's fair to say that the clean ingredients of this salad itself are tasty, but it is the creamy dressing that really makes this recipe so memorable, and why this clean eating recipe went viral. Instead of the traditional way of make the dressing, I have used a healthier option, Greek yogurt instead of sour cream or mayonnaise. I also purposely added avocado to the salad itself to create that extra creaminess found in regular Caesar dressings, but without the unhealthy fats. Try it for yourself, and let me know in the comments what you think of it.
Guiltless Caesar Salad Dressing
Ingredients
1 cup plain yogurt, Greek (or your favourite non-dairy version)
1/2 cup freshly grated Parmesan cheese or 3 tbsp nutritional yeast
3/4 tsp anchovy paste (to taste)
3 tbsp fresh lemon juice
1 1/2 tsp Dijon mustard
3 tbsp extra virgin olive oil
(optional) 1 tsp of your favourite Italian spice blend
Cooking Instructions
For this Caesar salad dressing, add all the ingredients above into a blender and process on high until well combined and a creamy texture. The dressing can be stored in a sealed mason jar for a few days, but may need to be stirred before use as the ingredients can settle. You only need a 1-2 tablespoons to enjoy its creamy flavour, so use sparingly. That avocado is working to help make a creamy salad texture, without the sugar, unhealthy fats and calories of store-bought dressing. A little dressing goes a really long way when you toss the salad well.
FAQs For Making Caesar Salad
What makes this Caesar Salad healthier than traditional?
Well, this Caesar Salad was created by a Nutritionist and uses only wholefood ingredients. The recipe relies on Hass avocado for creaminess, and reduces the need for heavy creams and processed dressings while still giving that rich Caesar flavour and texture.
Can I make this salad dairy-free?
Yes! You can swap the parmesan for nutritional yeast or use a dairy-free cheese alternative for a fully plant-based option. Omit the eggs and swap in textured tofu or soy seasoned well as a protein substitute.
Is avocado a good replacement for mayonnaise in Caesar dressing?
Absolutely, avocado provides healthy fats, dietary fibre, and a delectable creaminess without the additives or refined oils typically found in cream or mayo-based dressings. Healthy fats are also rather filling, meaning you may find you enjoy this more (feel satiated faster) and end up eating less overall.
Can I meal prep this salad in advance?
Yes, but for best freshness keep the dressing separate and add the avocado just before serving to prevent browning. This is one of those recipes that I would recommend making on the day of your dinner party, BBQ or when you intend to serve it, rather than make ahead of time. You can still meal prep the ingredients like lettuce and store it in a sealed bag or contain with a paper towel, and hard-boil the eggs in advance. The assembly of the salad is best done on the day.
How do I stop my avocado from browning?
As mentioned above, make this salad fresh on the day, or add the avocado just before serving. A little kitchen hacks for avocado is to drizzle it in a little lemon juice, or store the cut avocado with the pit in tightly bound plastic wrap until ready to use.
Is this recipe suitable for weight loss?
Yes! The Caesar Salad recipe is high in dietary fibre, contains healthy fats, and skips processed dressings. You'll also feel fuller and more satiated on a smaller serving that regular Caesar salad due to the more balanced nutrition. A 1/2 cup serving paired with lean chicken or fish makes an excellent, well-balanced meal for safe, natural weight loss.
Can I use another green besides romaine lettuce?
Of course! Kale, baby spinach, watercress or other mixed salad greens all work beautifully too and add extra nutrients. If you use a tough green like kale, you can blanche it before assembling the salad or chop it very finely for easier consumption and digestion. Combine a few greens together, is another creative way to enjoy this recipe and a variety of greens at once.
Nutritionist's Note
📖 Want to more healthy, clean eating meal ideas? I’ve made a collection of 10 clean eating recipes using more wholefood ingredients like those shared in this post. You’ll get enough recipes to try over the next week to experience how easy clean eating is with very little effort. Or you can skip to my full Clean Eating Cookbook & Meal Plan so you’ll never run out of healthy meals to enjoy. Want to try the free recipes first? Grab them right here.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health. When she's not in clinic, Emma is mum to her five kids, and found in her test kitchen sharing her creative talents as a wellness content creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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