Keto Chicken Caesar Salad (no croutons) Recipe
Crisp romaine lettuce tossed with tender grilled chicken, creamy homemade Caesar dressing, shaved parmesan, and bacon crumbles for a satisfying, protein-rich keto meal that delivers all the classic Caesar flavors without the carbs.
Ingredients
<ul class="ingredients-main-list"><li class="ingredients-single-item">500g chicken breast fillets</li><li class="ingredients-single-item">2 tbsp olive oil, divided</li><li class="ingredients-single-item">1 tsp garlic powder</li><li class="ingredients-single-item">1 tsp dried oregano</li><li class="ingredients-single-item">Salt and pepper, to taste</li><li class="ingredients-single-item">2 large romaine lettuce hearts, chopped</li><li class="ingredients-single-item">100g bacon, cooked and crumbled</li><li class="ingredients-single-item">80g parmesan cheese, shaved or grated</li><li class="ingredients-single-item">For the keto Caesar dressing:</li><li class="ingredients-single-item">120ml mayonnaise (preferably homemade)</li><li class="ingredients-single-item">2 tbsp lemon juice</li><li class="ingredients-single-item">2 cloves garlic, minced</li><li class="ingredients-single-item">1 tbsp Dijon mustard</li><li class="ingredients-single-item">2 anchovy fillets, minced (or 1 tsp anchovy paste)</li><li class="ingredients-single-item">30g parmesan cheese, finely grated</li><li class="ingredients-single-item">1/2 tsp Worcestershire sauce</li><li class="ingredients-single-item">3 tbsp olive oil</li><li class="ingredients-single-item">Salt and black pepper, to taste</li></ul>
Equipment
<ul class="equipment-main-list"><li class="equipment-single-item">Grill pan or skillet</li><li class="equipment-single-item">Meat thermometer</li><li class="equipment-single-item">Blender or food processor (optional for dressing)</li></ul>
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Directions
<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Place chicken breasts between sheets of plastic wrap and gently pound to an even thickness of about 2cm. This ensures even cooking and tender results. In a shallow dish, combine 1 tablespoon olive oil, garlic powder, dried oregano, salt, and pepper. Add the chicken breasts and coat thoroughly with the marinade. Let sit for at least 10 minutes (or up to 2 hours in the refrigerator for deeper flavor).</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Heat a grill pan or skillet over medium-high heat. Add the remaining tablespoon of olive oil. Once hot, add the chicken breasts and cook for 5-7 minutes per side until golden brown and the internal temperature reaches 75°C. The caramelization on the outside will provide wonderful depth of flavor. Remove from heat and let rest for 5 minutes before slicing. This resting period allows the juices to redistribute throughout the meat.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>While the chicken cooks, prepare the dressing. In a bowl or blender, combine mayonnaise, lemon juice, minced garlic, Dijon mustard, minced anchovies, grated parmesan, and Worcestershire sauce. Whisk or blend until smooth. Slowly drizzle in the olive oil while continuously whisking or blending until the dressing is emulsified and creamy. Season with salt and pepper to taste. The dressing should be thick enough to coat the back of a spoon.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Wash and thoroughly dry the romaine lettuce - excess water will dilute your dressing and prevent it from adhering properly. Tear or chop the lettuce into bite-sized pieces and place in a large serving bowl. A proper Caesar salad needs crisp lettuce, so make sure your romaine is fresh and cold.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Slice the rested chicken into thin strips against the grain. This cutting technique ensures tender, easy-to-eat pieces by shortening the muscle fibers. Add the chicken to the bowl with the romaine lettuce.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Add about two-thirds of the dressing to the bowl and toss gently until all ingredients are well coated. The leaves should glisten with dressing but not be drowning in it. Reserve the remaining dressing for serving on the side.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Sprinkle the crumbled bacon and shaved parmesan cheese over the salad. The warm bacon will slightly wilt some of the lettuce, creating textural contrast. For the most attractive presentation, reserve some of the bacon and parmesan to sprinkle on top just before serving. Finish with fresh cracked black pepper and serve immediately.</li></ol>
Chef’s Notes
A few helpful details for making this recipe.
Can I make Caesar dressing without anchovies for a keto diet?
Yes, while traditional Caesar dressing uses anchovies for umami flavour, you can substitute with additional Worcestershire sauce (about 1 tablespoon) or a splash of fish sauce. For vegetarians, capers blended with a bit of nutritional yeast can provide a similar depth of flavour while staying keto-friendly.
What's the best way to ensure chicken stays juicy when grilling for a Caesar salad?
The key to juicy grilled chicken is even thickness (pound to 2cm), proper marination (at least 10 minutes), cooking to the right temperature (75°C internal), and most importantly, allowing it to rest for 5 minutes before slicing. Cutting against the grain also ensures tenderness in your finished salad.
How can I increase the fat content of this Caesar salad for strict keto macros?
To boost fat content, add diced avocado, increase the amount of bacon, use extra dressing, incorporate olives, or add a soft-boiled egg. You could also drizzle additional olive oil over the finished salad or mix some MCT oil into your dressing for an easy fat increase without changing the flavour profile.
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