Healthier Creamy Chicken Caesar Salad
This lighter take on the classic Caesar salad uses a creamy Greek yogurt base for its dressing, creating a tangy and satisfying meal that’s both familiar and refreshing. A touch of mayonnaise adds richness while the chicken provides a hearty protein punch.
- Total Time: 45
- Yield: 4 servings 1x
Ingredients
Scale
For the Chicken:
- 1 lb chicken tenders (about 450g)
- 2 teaspoons Dijon mustard
- 1 teaspoon grated fresh garlic
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons extra-virgin olive oil (30 ml)
For the Creamy Yogurt Dressing:
- 1 cup whole-milk plain strained (Greek-style) yogurt (about 230g)
- 6 tablespoons extra-virgin olive oil (90 ml)
- 1/2 cup + 2 tablespoons grated Parmesan cheese (about 60g), divided
- 2 tablespoons mayonnaise (30g)
- 2 teaspoons lower-sodium Worcestershire sauce
- 2 teaspoons fresh lemon juice
- 1 teaspoon anchovy paste
- 1 teaspoon Dijon mustard
- 1 teaspoon grated fresh garlic
- 1/4 teaspoon freshly ground black pepper
For the Salad:
- 8 cups chopped romaine lettuce hearts (about 2 large heads)
- 1 cup Caesar-seasoned croutons
Instructions
- Prepare the Chicken: In a medium bowl, stir together 2 teaspoons Dijon mustard, 1 teaspoon garlic, and 1/4 teaspoon pepper. Add the chicken tenders and toss until they are evenly coated. Let marinate for at least 15 minutes (or covered in the refrigerator for up to 8 hours).
- Cook the Chicken: Heat 2 tablespoons of olive oil in a large nonstick skillet over medium-high heat. Add the marinated chicken tenders. Cook, turning once, until golden brown and a thermometer inserted into the thickest part registers 165°F (74°C). This should take 6 to 9 minutes, depending on thickness.
- Rest and Slice: Transfer the cooked chicken to a cutting board and let it rest for 5 minutes. This helps the juices redistribute. After resting, slice the chicken into bite-sized pieces.
- Make the Dressing: While the chicken is resting, prepare the dressing. In a large salad bowl (big enough to hold the lettuce), whisk together the yogurt, mayonnaise, 1/2 cup of the Parmesan cheese, Worcestershire sauce, anchovy paste, fresh lemon juice, and the remaining 6 tablespoons oil, 1 teaspoon mustard, 1 teaspoon garlic, and 1/4 teaspoon pepper. Whisk until the dressing is smooth and creamy.
- Toss and Assemble: Add the 8 cups of chopped romaine lettuce to the bowl with the dressing. Toss gently until all the leaves are well-coated.
- Serve: Divide the dressed salad among 4 plates. Top each salad with the sliced chicken and croutons. Sprinkle evenly with the remaining 2 tablespoons of Parmesan cheese.
Notes
- Variation: For extra crunch, try making your own croutons by tossing cubed day-old bread with olive oil and herbs, then baking at 375°F (190°C) until golden.
- Make-Ahead: The dressing can be prepared and refrigerated in an airtight container for up to 4 days. The chicken can be marinated (Step 1) and refrigerated for up to 8 hours before cooking.
- Allergy alert: This recipe contains dairy (yogurt, Parmesan), gluten (croutons), and fish (anchovy paste, Worcestershire sauce). Substitute if needed.
Nutrition Facts (1/4 recipe): Calories: 588 | Total Fat: 41.0 g (Saturated Fat: 9.0 g) | Total Carbs: 17.6 g (Fiber: 4.1 g, Net Carbs: 13.5 g) | Protein: 38.0 g | Sodium: 676 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Serving Size: 1/4 recipe (about 350 g, ~3–3.5 cups)
- Calories: 588