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A crisp Low Carb Caesar Salad with Chicken is my ultimate standby for busy weeks when I want something fresh filling and fast while keeping carbs to a minimum. With juicy seared chicken hearty romaine and a creamy homemade Caesar dressing you will never miss the croutons.
I made this salad on a scorching summer day when turning on the oven was out of the question now it is a year-round favorite in my kitchen especially for last-minute guests who rave about the dressing.
Ingredients
- Chicken breasts: look for plump even pieces for juiciness and easy cooking
- Salt and black pepper: essential for seasoning both the chicken and the salad base
- Romaine lettuce: use hearts for crunch and vibrancy or full heads for a softer salad
- Parmesan cheese: always use freshly grated for a nutty sharp bite
- Parmesan crisps: bring irresistible crunch plus a savory punch make sure they are crisp not chewy
- Mayonnaise: forms the creamy base for the dressing full-fat brings the richest flavor
- Anchovy filets: packed in olive oil for depth of flavor you will not taste fishiness just umami
- Fresh garlic: makes the dressing sing look for firm cloves with no green shoots
- Lemon juice: adds tang and balance always use fresh squeezed if you can
- Dijon mustard: helps emulsify dressing and brightens the flavor
- A pinch of salt: moves things along taste as you go
Instructions
- Make the Caesar Salad Dressing:
- Add mayonnaise grated parmesan anchovy filets fresh garlic lemon juice Dijon mustard black pepper and a pinch of salt to a blender. Blend on high until the dressing becomes smooth and creamy scraping down the sides once or twice. Taste for seasoning and adjust lemon or salt if needed. Pour into a container seal and chill in the fridge while you prepare the salad.
- Cook and Slice the Chicken:
- Preheat a medium skillet over medium heat until hot. Slice the chicken breasts horizontally so you end up with two thinner pieces from each breast which cook faster and stay juicy. Pat every piece dry with paper towel. Season both sides with salt and black pepper.
- Sear the Chicken:
- Lay the chicken slices in the hot pan. Let them cook untouched for about four minutes per side or until golden brown and the internal temperature reads one sixty five degrees on an instant thermometer. This builds the savory exterior that makes the chicken so delicious on salad. Remove and let rest a few minutes on a plate.
- Prepare the Salad Base:
- Roughly chop the romaine lettuce and add it to a large mixing bowl. Sprinkle with grated parmesan cheese and scatter in your parmesan crisps.
- Dress and Toss the Salad:
- Pour your desired amount of chilled Caesar dressing over the lettuce. Toss thoroughly with tongs so every piece is coated but not soggy.
- Slice and Add the Chicken:
- Cut your rested chicken into thin strips. Divide the dressed salad between four bowls then lay a generous helping of sliced chicken over each one. Top with additional parmesan if desired.
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I love how a touch of anchovy boosts that classic Caesar depth without overpowering the salad. My family almost could not believe these bold flavors came together with so little fuss and without a single crouton in sight.
Storage Tips
Keep the chicken separate from the salad if making ahead to prevent sogginess. Store the homemade Caesar dressing in a sealed container in the fridge and shake before using. The salad base will wilt if dressed too far in advance so toss right before serving.
Ingredient Substitutions
If you are wary of anchovies try a teaspoon of Worcestershire sauce for complexity with similar umami. Swap romaine for kale if you want a sturdier base. Turkey breast is a great alternative to chicken for leaner protein or use rotisserie chicken to save time.
Serving Suggestions
Garnish your salad with extra shaved parmesan or a sprinkle of black pepper for a pretty finish. This salad pairs beautifully with a cold sparkling beverage or alongside a fresh tomato salad when you want a complete meal.
Cultural and Historical Context
Caesar salad traces back to Tijuana Mexico in the nineteen twenties but its transformation into a low carb meal is all about modern tastes and health needs. The classic elements remain but swapping bread for crisps means you do not miss out on texture or flavor.
Seasonal Adaptations
Add a few cherry tomatoes in late summer for color and sweetness. Sprinkle with chopped fresh herbs like parsley or basil in spring. Try grilling the chicken outdoors when the weather is warm.
Success Stories
I served this for a summer lunch and even the carb lovers declared it better than takeout. It is the first salad that never leads to leftovers in my house. My friend texted me her thanks with a photo of an empty bowl.
Freezer Meal Conversion
Chicken for this salad can be cooked ahead and frozen in slices. Defrost overnight in the fridge and rewarm gently before assembling the salad. Do not freeze the dressed greens as they will wilt but the dressing itself is fine in the freezer for two months.
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This salad is filling and delightfully crisp the perfect solution to low carb lunch cravings. You will never miss the croutons.
Frequently Asked Questions
- → What makes this Caesar salad low carb?
This salad uses a homemade dressing with mayonnaise and parmesan, omits croutons, and includes parmesan crisps for texture, all while focusing on low-carb ingredients like chicken and romaine.
- → Can I replace chicken with another protein?
Yes, grilled shrimp, steak slices, or roasted turkey are delicious substitutes that pair well with Caesar flavors and keep carb counts low.
- → How do I keep the chicken juicy?
Slice the chicken breasts in half, season well, and cook just until the internal temperature reaches 165°F to avoid dryness.
- → Is the Caesar dressing safe for keto diets?
The dressing uses mayonnaise, parmesan, anchovies, and flavorings without added sugars, making it suitable for keto-friendly meals.
- → Can this salad be prepared ahead?
You can prepare the dressing and cooked chicken in advance. Store separately and assemble the salad just before serving for best texture.