Caesar-Style Low Carb Chicken Salad – Crisp, Creamy, and Satisfying

Love the flavor of a classic Caesar salad but want something lighter and more filling? This Caesar-style low carb chicken salad keeps all the creamy, garlicky goodness while cutting back on carbs and sugar. It’s packed with protein, loaded with crunchy greens, and finished with a bright, tangy dressing.

Make it for lunch, meal prep it for the week, or serve it as a simple dinner. It’s familiar, fast, and genuinely delicious—without feeling like a compromise.

Caesar-Style Low Carb Chicken Salad - Crisp, Creamy, and Satisfying

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Servings 4 servings

Ingredients

  

• For the chicken: 1.5 pounds boneless, skinless chicken breasts or thighs
• 1 tablespoon olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• For the dressing: 1 large egg yolk (or 2 tablespoons mayonnaise for a yolk-free shortcut)
• 2 teaspoons Dijon mustard
• 2 anchovy fillets (or 1 teaspoon anchovy paste)
• 1 medium garlic clove, finely grated
• 2 tablespoons freshly squeezed lemon juice
• 1/2 cup extra-virgin olive oil
• 2 tablespoons finely grated Parmesan
• Salt and black pepper to taste
• For the salad: 2 large heads romaine lettuce, chopped into bite-size pieces
• 1/3 cup shaved or grated Parmesan
• 1/4 cup capers, rinsed and drained (optional, for a briny bite)
• Lemon wedges, for serving
• Optional low-carb crunch: Parmesan crisps, toasted sliced almonds, or roasted pumpkin seeds

Instructions

 

• Season and cook the chicken: Pat the chicken dry. Rub with olive oil, salt, pepper, and garlic powder. Grill over medium-high heat 5–7 minutes per side, or roast at 425°F (220°C) for 18–22 minutes, until the internal temperature reaches 165°F (74°C). Rest 5–10 minutes, then slice.
• Make the dressing: In a bowl, whisk egg yolk (or mayo), Dijon, anchovies, garlic, and lemon juice until smooth. Slowly whisk in olive oil until emulsified. Stir in Parmesan. Season with salt and plenty of black pepper. If too thick, whisk in a teaspoon of water or more lemon juice.
• Prep the greens: Wash and thoroughly dry the romaine. Moisture waters down the dressing, so use a spinner or pat dry with towels.
• Toss the salad: In a large bowl, toss romaine with enough dressing to lightly coat. Add sliced chicken, shaved Parmesan, and capers if using. Toss again gently.
• Finish and serve: Top with extra Parmesan, a few cracks of pepper, and your crunchy add-in. Serve with lemon wedges for a bright finish.

What Makes This Special

This version leans into everything people love about Caesar salad: bold flavors, creamy dressing, and satisfying bite. But instead of croutons and a heavy store-bought dressing, it uses smart swaps to keep it low carb and fresh.

• Homemade dressing with clean ingredients: No sugar, no fillers—just olive oil, egg yolk or mayo, lemon, garlic, and anchovy.
• Big on texture: Crisp romaine, juicy chicken, and optional crunchy add-ins like shaved Parmesan crisps or toasted seeds.
• Flexible protein: Use rotisserie chicken, grilled breasts, or leftover thighs.

  It all works.

• Meal-prep friendly: Make the components ahead and assemble when you’re ready to eat.
• Balanced and satisfying: High in protein and healthy fats, low in carbs, and still tastes like the Caesar you crave.

Ingredients

• For the chicken:
  • 1.5 pounds boneless, skinless chicken breasts or thighs
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
• For the dressing:
  • 1 large egg yolk (or 2 tablespoons mayonnaise for a yolk-free shortcut)
  • 2 teaspoons Dijon mustard
  • 2 anchovy fillets (or 1 teaspoon anchovy paste)
  • 1 medium garlic clove, finely grated
  • 2 tablespoons freshly squeezed lemon juice
  • 1/2 cup extra-virgin olive oil
  • 2 tablespoons finely grated Parmesan
  • Salt and black pepper to taste
• For the salad:
  • 2 large heads romaine lettuce, chopped into bite-size pieces
  • 1/3 cup shaved or grated Parmesan
  • 1/4 cup capers, rinsed and drained (optional, for a briny bite)
  • Lemon wedges, for serving
  • Optional low-carb crunch: Parmesan crisps, toasted sliced almonds, or roasted pumpkin seeds

Instructions

1. Season and cook the chicken: Pat the chicken dry. Rub with olive oil, salt, pepper, and garlic powder. Grill over medium-high heat 5–7 minutes per side, or roast at 425°F (220°C) for 18–22 minutes, until the internal temperature reaches 165°F (74°C).

   Rest 5–10 minutes, then slice.

2. Make the dressing: In a bowl, whisk egg yolk (or mayo), Dijon, anchovies, garlic, and lemon juice until smooth. Slowly whisk in olive oil until emulsified. Stir in Parmesan.

   Season with salt and plenty of black pepper. If too thick, whisk in a teaspoon of water or more lemon juice.

3. Prep the greens: Wash and thoroughly dry the romaine. Moisture waters down the dressing, so use a spinner or pat dry with towels.
4. Toss the salad: In a large bowl, toss romaine with enough dressing to lightly coat.

   Add sliced chicken, shaved Parmesan, and capers if using. Toss again gently.

5. Finish and serve: Top with extra Parmesan, a few cracks of pepper, and your crunchy add-in. Serve with lemon wedges for a bright finish.

Keeping It Fresh

• Store components separately: Keep chicken, dressing, and greens in separate containers.

  Toss right before eating.

• Refrigeration tips: Cooked chicken lasts 3–4 days in the fridge. Dressing keeps for up to 5 days. Romaine stays crisp for 3–4 days if washed and dried well.
• Make-ahead strategy: Portion the chicken and dressing into small containers.

  Pack greens in a larger container with a paper towel to absorb moisture.

• Revive wilted greens: If your romaine softens, soak in ice water for 10 minutes, then dry. It perks right up.

Health Benefits

• Low carb and high protein: Chicken and Parmesan deliver filling protein with minimal carbs, helping with steady energy and satiety.
• Heart-healthy fats: Olive oil provides monounsaturated fats, which support heart health and help absorb fat-soluble vitamins.
• Rich in micronutrients: Romaine offers vitamins A and K, plus folate. Lemon juice adds vitamin C for a small immune boost.
• Balanced meal: Protein, fiber from greens, and healthy fats keep blood sugar more stable than carb-heavy salads with croutons.

Common Mistakes to Avoid

• Overdressing the salad: Start with less dressing, toss, then add more if needed.

  You can always add; you can’t take it away.

• Wet lettuce: Water dilutes flavor and makes the salad limp. Dry your greens thoroughly.
• Skipping the anchovy: It doesn’t make the salad “fishy.” It adds depth and classic Caesar flavor. If you must skip, increase Parmesan and Dijon slightly.
• Using flavorless oil: Good olive oil makes a big difference.

  Choose one you enjoy tasting.

• Overcooking chicken: Dry chicken ruins texture. Use a thermometer and let it rest before slicing.

Variations You Can Try

• Roasted garlic Caesar: Swap raw garlic for 2–3 cloves roasted garlic for a sweeter, mellow dressing.
• Spicy Caesar: Add a pinch of red pepper flakes or a dash of hot sauce to the dressing.
• Kale Caesar: Use chopped Tuscan kale. Massage with a spoonful of dressing for 1–2 minutes to soften before tossing.
• Greek yogurt boost: Replace half the olive oil with 1/4 cup full-fat Greek yogurt for extra protein and creaminess.
• Seafood twist: Swap chicken for grilled shrimp or salmon.

  Keep the same dressing.

• Egg-free dressing: Use mayonnaise as the base or blend 1 small avocado with lemon, Dijon, anchovy, and olive oil.
• Extra crunch: Make quick Parmesan crisps by baking small piles of grated Parmesan at 400°F (205°C) for 4–6 minutes until golden.

FAQ

Do I have to use raw egg yolk in the dressing?

No. You can use 2 tablespoons of mayonnaise instead for a similar texture and flavor. If you prefer the classic version but want extra safety, look for pasteurized eggs.

Can I make this dairy-free?

Yes.

Skip the Parmesan and add more anchovy, lemon, and a pinch of nutritional yeast for a savory note. Use olive oil and mayo or avocado as your creamy base.

How can I make the chicken extra flavorful?

Marinate it for 30 minutes with olive oil, lemon zest, garlic, and a touch of Dijon. Even a short rest boosts flavor and tenderness.

What can I use instead of anchovies?

Anchovy paste is the easiest swap.

If you can’t use fish, add extra Dijon, lemon, and Parmesan for umami, and a dash of Worcestershire sauce if your diet allows.

Is store-bought Caesar dressing okay?

It works in a pinch, but many brands add sugar and thickeners. Check the label for carbs and ingredients, or choose a clean, refrigerated brand.

Can I meal prep this for the week?

Yes. Prep the chicken, wash and dry the greens, and make the dressing.

Store separately and assemble just before eating to keep the lettuce crisp.

What greens work besides romaine?

Kale, little gem, or crunchy iceberg all work. For a low-carb mix with more texture, try half romaine and half kale.

How do I keep the dressing from separating?

Whisk slowly as you add the oil, or use an immersion blender. If it breaks, whisk in a teaspoon of water or a little more Dijon to bring it back together.

Final Thoughts

This Caesar-style low carb chicken salad proves you don’t need croutons or sugar-laden dressing to get big flavor.

With crisp greens, juicy chicken, and a bold, homemade dressing, it hits all the right notes. Keep the components on hand and you’ve got an easy, satisfying meal any day of the week. It’s simple cooking that tastes like a restaurant classic—lighter, fresher, and absolutely worth making again.