Food Facts and Tips

Choosing Healthy Caesar Salads, Homemade Recipes, Nutrition Facts

Caesar salad is very popular salad when eating out buying ready prepared salads in the supermarket. However, many so-called 'healthy alternative' salads listed on the fast-food menus are far from healthy. They are a real trap for the unwary, because a 'healthy' chicken Caesar salad may contain more calories, more carbohydrates, more sugar and more fat than a double 'Quarter Pounder' with cheese, or two slices of pizza. The problem lies not with the salad, but with the dressings and other additives. The vinaigrette, drizzles of olive oil, cheese, bacon, mayonnaise and other items can really wrack up the calories and fat.

This article examines the calorie content of common salad choices in the supermarkets and fast food outlets to identify the healthiest ones.

It also provides a breaks down the calories in common ingredients used to make Caesar salad. This helps you identify the culprits causing the problem.

Finally, we provide the best ever low-calorie and low-fat Caesar salad recipes for you to make at home. Enjoy!

Best and Worst 'Healthy' Salad Choices

The chart at the end of the article summaries the the calorie content of common salad choices to identify the healthiest ones and the worst ones.

Many healthy choices on the menu are far from healthy.

The types listed contain beans, chicken, ham and other ingredients apart from the salad greens. These type of salads are the ones that many people choose as healthy alternatives.

It also shows the ingredients used to make the various salads to identify what is the cause of the problem. The salads are listed from lowest calorie count to the highest for a standard serving. The total calories per serve ranged from 240 to a whopping 783 calories, which exceeds the calories in many of the other menu items not regarded as healthy.

Three key ingredients can make or ruin your fast food salad choice of a healthy meal:

• Chicken and bacon with the cooking method being very important. Grilled is better. Crispy deep dried and coated styles, are far worse

• Salad dressing and or mayonnaise that contains a lot of oil and sugar.

• Cheese can quickly pile up the calories and fat.

In many cases the amount of these ingredients is in your control.

Ask for the dressing and cheese to be served separately. Choose grilled or baked chicken, skin-off

The best fast food entrée, and healthy alternative salads have these characteristics:

• No more than 5 grams of saturated fat

• Preferably less than 15 grams of total fat, or the extra fat is derived from nuts, which contain healthier types of fats.

• Good level of fiber

• Good level of protein. Adding meat ingredients is always going to be a trade-off between boosting the protein level.

Caesar Salad Nutrition Data for Types of Caesar Salad

The second table below shows the major nutrients and calories for a range of Caesar salads. This includes side salads, entrée and 'meal-size' salads. The salads are list from lowest calories to highest.

Once again there is a huge range from 40 to 1050 calories per serve. 

The message is clear - choose your Caesar salad options wisely!

Calories and Nutrients in Caesar Salad Ingredients

It is informative to examine how much the various ingredients in a typical homemade Caesar salad contribute to the totals. the table below makes this comparison.

The items are ranked in terms of their percentage contribution to total calories.

The key points are:

• Highest contribution, nearly 30% is from the cheese sprinkled on top.

• About 25% is from the mayonnaise, even though it is a low fat variety.

• The cheese and mayonnaise, both optional additions to the salad contribute more than half the calories and 90% of the fat.

A break down of the major nutrients in a homemade Caesar Salad is shown below.

Contribution of Ingredients to Calories in Low-Fat Caesar Salad

Nutrient Chart for Homemade Caesar Salad

Collection of the Best Ever Healthy Caesar Salad Recipes

Low-Fat, Low-Cal, Caesar Salad Recipe

• 1 Romaine lettuce, hearts only the inner, more tender leaves
• 4 tablespoons (1/4 cup) freshly-grated, or sliced Parmesan Cheese (Parmigiano-Reggiano), better to use a small amount of a good quality cheese than a low-fat one that resembles cardboard
• 2 to 3 tablespoons water (to get the thickness you want)
• 1/2 cup low-fat or light mayonnaise
• 1/2 teaspoon Worcestershire sauce
• Juice of one lemon
• Pinch of coarse salt
• 2 anchovy fillets, chopped with a fork
• 2 finely chopped or minced garlic cloves, finely chopped
• 1/2 cup salad croûtons (your choice, they do add calories)
• Coarsely-ground black pepper

Separate the lettuce leave, discarding the coarse outer leaves. Wash, drain, and shake or pat dry the leaves to remove excess water leaves. If you can wrap the leaves in a towel and refrigerate as chilled leaves are best. Plunge into iced water for the same effect. Add the lettuce leaves to a large bowl. Add the, croûtons and other ingredients. Add the dressing, a little at a time; toss to coat the leaves, and sprinkle on the Parmesan cheese and pepper.

Low-Fat Chicken Caesar Salad Recipe

• 2 baby cos lettuce, washed, patted dry
• 2 tablespoons grated or shaved Parmesan cheese(half for garnish)
• 2 tablespoons low-fat mayonnaise
• 1/2 cup (125g) low-fat natural yogurt
• 1 tablespoon white wine vinegar
• 2 anchovies
• 4 slices prosciutto, trimmed of fat
• 2 skinless chicken breasts, with any fat removed
• 2 teaspoon Dijon mustard
• 2 garlic cloves, chopped or crushed
• 1/4 cup (60 ml) lemon juice
• 2 thick slices good-quality wholemeal bread, crusts removed, cut into small cubes
• Freshly ground pepper

Preheat the oven to 350 degrees F (180 degrees C). Put the bread cubes onto a baking tray and bake for about 10 minutes or until golden (better than the bought croûtons that have no nutrients). In a medium size bowl, mix half the garlic, 2 tablespoons lemon juice and half the mustard. Position each chicken breast in the center of a 12 inch, square (30cm square) piece of foil, spoon over some of the lemon and mustard mixture. Season the chicken with pepper and salt. Gather the edges of the foil and fold to make a semi-sealed parcel. This process ensures the chicken breasts will be as moist as possible and tender when cooked. Place the parcels on a baking tray. Bake in the oven for about 15 minutes, until the chicken is just cooked, but thoroughly cooked right through. Allow to cool. Next, place the prosciutto on a baking tray and bake until crisp (about 5 minutes). Remove, drain, cool and break into small pieces. Make a dressing by adding the garlic, remaining lemon juice and mustard in a food processor with the anchovies, yogurt, vinegar, mayonnaise and grated Parmesan and pulsing until smooth and creamy. Season with pepper and salt.
Step 6

Assemble the Caesar salad by placing the town lettuce leaves in a bowl. Drizzle with some of the dressing, made as described. Break the chicken into pieces, and add to bowl with the prosciutto and croûtons, then toss to mix well. Serve into small bowls and garnish with extra Parmesan.

Approximate Nutrients: 278 calories; 6 g fat ( 2 g sat , 2 g mono ); 34 g protein; 14 g carbohydrates; 1 g fiber; 74 mg cholesterol.

Low Carb Chicken and Avocado Caesar Salad Recipe

For the Salad

• 1 Avocado , sliced
• 1/2 teaspoon of salt
• 1/2 ciabatta loaf, sliced
• 2 eggs, boiled and sliced
• 1 tablespoon garlic powder
• 1/2 cup shaved Parmesan cheese
• 2 tablespoons dried parsley flakes
• 200 g (7 oz) shortcut bacon, sliced into strips
• 2 baby cos lettuce, washed and dried (or similar)
• 2 whole Chicken Breast fillets (about 500g | 1lb), sliced in half horizontally for more even cooking

For the Dressing

• 2/3 cup Greek yogurt
• Juice of 1/2 a lemon
• 1 tablespoon olive oil
• 2 garlic cloves, crushed
• Salt and pepper for seasoning
• 2-4 anchovy fillets, finely chopped
• 3 tablespoons freshly grated Parmesan cheese

Method

Preheat your grill or oven broiler using a medium - high heat setting. Put the bread slices, in a single layer, onto a baking sheet. Wipe over with a garlic clove. Then, add a small drizzle with oil and bake until crispy, turning once. Boil the eggs and set aside. Next, prepare the chicken by rubbing with a mixture of garlic powder, parsley flakes, salt and pepper. Heat a non stick grilling pan, heavy skillet or a Dutch oven. Add a drizzle of olive oil and fry until the chicken is cooked and golden brown on both sides, and then set aside. Using the same pan fry the bacon strips until crispy and golden brown. Crumble into small pieces.

Make the dressing by combining the garlic, anchovies, yogurt, oil, Parmesan cheese, and lemon juice. Whisk thoroughly and season to taste with salt and pepper.

Finally, assemble the Caesar salad by tossing the lettuce with the bacon pieces, chicken (pulled apart into strips). Add the eggs, bread pieces (halved), avocado slices; shaved Parmesan cheese. Pour over the dressing and gently stir through.

Nutrition for entire dish: Cals 600 | Carbohydrates: 19 g | Protein: 46 g | Fat: 32 g | Fiber: 5g.

Low Carb, Low Cal, Chicken Caesar Salad with Spices and Mustard

Ingredients

For the Chicken

• 2 tablespoons Olive Oil
• 1/2 teaspoon Kosher Salt
• 1 tablespoon Dried Oregano
• 4 Chicken Breasts, skinless and boneless, sliced in half horizontally

For the Dressing

• Juice of 1/2 lemon
• 1 cup Plain Greek Yogurt
• 1/2 teaspoon Onion Powder
• 1/2 teaspoon Garlic Powder
• 1/2 tablespoon Dijon Mustard
• 1/2 teaspoon Kosher Salt or to taste
• 1 oz Anchovy fillets minced, optional
• 1/4 teaspoon Ground Pepper or to taste

For the Salad

• 2 medium Avocado pitted and chopped
• 4 Hard-boiled eggs peeled and quartered
• 2 tablespoons Chopped chives to garnish
• 1/4 cup Parmesan cheese shaved or grated
• 1 large Romaine or Cos lettuce chopped into large pieces

Method

Combine the oregano, olive oil and salt in a small bowl to make the rub. Transfer the chicken breast into a large zip-lock bag. Pour in the rub, massage the bag to coat all the chicken pieces and seal the bag. Let marinate in the refrigerator for 1-3 hours or overnight. Next, mix all the dressing ingredients in a separate bowl, cover with plastic wrap and set aside in the refrigerator until ready to use. Bring the chicken to room temperature before cooking.

Heat a large, deep skillet, a Dutch oven or a grill over moderate to high heat. Cook the marinated chicken for 6-8 minutes without turning of moving. Then, flip the chicken pieces and cook on the other side until golden brown on both sides (about 4-6 extra minutes). Next boil the eggs, slice the avocado into chunks and chop the lettuce into large pieces. Once the chicken is cooked, place it on a cutting board and then slice and set aside. Peel and slice the eggs into quarters and set aside.
To assemble the Caesar salad, add the chopped lettuce and sliced avocado into a large salad bowl. Add the sliced chicken pieces and eggs. Drizzle the dressing all over the chicken and salad. Taste and adjust the seasoning the salt and pepper. Serve sprinkled with grated Parmesan cheese, fresh herbs and chives.

Healthy Caesar Salad with Prosciutto and Roast Chicken

Ingredients

• 2 eggs
• 1 tablespoon water
• 6 slices prosciutto
• 1/2 teaspoon Sea salt
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• 1/2 teaspoon of olive oil
• 1/3 cup light sour cream
• 1 small garlic clove, minced
• 1/4 cup whole egg mayonnaise
• shaved Parmesan cheese to serve
• 1/2 teaspoon cracked black pepper
• 2 cups roast chicken, pulled apart
• 2 baby cos lettuce, trimmed and quartered
• 4 slices sourdough, ciabatta or gluten free bread

Method

Boil the eggs and then peel. Spray the bread with oil, on both sides. Wipe with a garlic clove and sprinkle with salt. Toast the bread under the grill or broiler for 1-2 minutes per side until crisp. Chop into croutons. Prepare the dressing by combining the lemon juice, water, Dijon mustard, mayonnaise, garlic and sour cream in a bowl. Season to taste with salt and pepper and set aside. Place quarters of lettuce in each bowl, top with chicken, prosciutto, one egg, croutons and Parmesan cheese shavings. Serve with the Caesar dressing in a serving bowl.

Simple Healthy Greek Yogurt Style Caesar Salad Recipe

Ingredients

• 5 anchovies
• Kosher salt to taste
• 1 tablespoon olive oil
• 1 tablespoon Dijon mustard
• 1/2 teaspoon dried oregano
• 1 small garlic clove, chopped
• 3/4 cup 2-percent Greek yogurt
• 1/4 cup grated Parmesan cheese
• Freshly ground black pepper to taste
• 2 tablespoons fresh lemon juice (about 1 lemon)

Method

Combine one teaspoon pepper, 3/4 teaspoon salt, oregano, garlic, mustard, olive oil, anchovies, Parmesan, lemon juice and yogurt in a blender or food processor and pulse until smooth. Cover and set aside in the refrigerator for 30-40 minutes to allow the flavor to meld.

Healthy Keto Style Caesar Salad Recipe

Ingredients

For the Dressing

• 1/2 cup Keto mayonnaise
• salt and pepper to taste
• 1/2 lemon, zest and juice
• 1 tablespoon Dijon mustard
• 1/3 cup grated Parmesan cheese
• 1 garlic clove, finely chopped
• 2 tablespoon finely chopped fillets of anchovies

For the Salad

• 3 oz (85 g) bacon
• 1 tablespoon olive oil
• salt and pepper to taste
• 1/2 cup shredded Parmesan cheese
• 7 oz (200 g) Romaine lettuce, chopped
• 12 oz (350 g) chicken breasts, bone-in with skin

Method

Pre-heat your oven to 350 degrees F (175 degrees C). Combine and mix all the dressing ingredients using, fork, whisk or an immersion blender. Transfer to a bowl and set aside in the refrigerator.
Place the chicken breasts on a well-greased baking dish, or a non-stick one. Drizzle olive oil or melted butter over the chicken and season liberally with salt and freshly ground black pepper. Bake the chicken for 20-30 minutes or until fully cooked through, and set aside. Stir-fry the bacon until brown and crisp. To serve, place lettuce as a base on serving plates. Top with bacon and sliced chicken. Top with spoon fulls of dressing and a grated Parmesan cheese.

Vegan Caesar Salad Recipe With Cashews and Chickpeas

Ingredients

For the Salad

• Kosher salt to taste
• 1/4 cup extra-virgin olive oil
• Freshly ground black pepper to taste
• 1 large bunch lacinato kale, chopped (about 4 cups)
• 1 large head romaine lettuce, roughly chopped (about 6 cups)
• 1/2 small loaf crusty bread, torn into small pieces (about 2 cups)
• 1 (14 oz ; 400 g) can chickpeas, drained, rinsed and dried with paper towels

For the Dressing

• 3 garlic cloves
• 1 teaspoon kosher salt
• 1 cup whole raw cashews
• 1 teaspoon Dijon mustard
• 1/4 cup fresh lemon juice
• 1 teaspoon white miso paste
• 2 teaspoons brine from a jar of capers
• 1/2 teaspoon freshly ground black pepper
• 1 snack-size sheet roasted nori, crumbled
• 1/4 cup nutritional yeast, plus more for serving

Method

Pre-heat your oven to 400 degrees F (200 degrees C). Place the bread on a greased baking sheet, drizzle with about 2 tablespoons of extra- virgin olive oil, and season liberally with pepper and salt. Place the rinsed and dried chickpeas on a second greased baking sheet. Drizzle with 2 tablespoons of olive oil and season well with pepper and salt. Bake the bread and chickpeas until both are brown, cooked and crisp, stirring several times.

Next, prepare your dressing by blending all the dressing ingredients with 3/4 cup water, one teaspoon of salt, and 1/2 teaspoon pepper until completely smooth (about 3-4 minutes). Set the dressing aside in a small bowl. Prepare the salad in a large bowl, by adding the kale and tossing with the dressing. Then, add the roasted chickpeas, the lettuce and croutons and toss well to coat. Taste and adjust the seasoning to taste. Sprinkle with additional nutritional yeast. Top with nutritional yeast, fresh herbs, salt, black pepper, and serve immediately.

Nutrients and Ingredients in Common Salad Types

Nutrients in a Range of Commonly Available Caesar Salads