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Day 2 Lunch: Classic Caesar Salad + Grilled Chicken and Homemade Caesar Dressing

Prep Time:

10 minutes

Cook Time:

12-15 minutes

Serves:

1

Level:

Beginner

About the Recipe

A crisp, refreshing Caesar salad topped with tender grilled chicken and drizzled with a rich, creamy homemade Caesar dressing. This low-carb, high-protein meal skips the croutons but delivers all the classic flavors you love.

Ingredients

Grilled Chicken:

  • 6 oz boneless, skinless chicken breast or thigh

  • 1 tablespoon olive oil (for grilling or pan-searing)

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • ½ teaspoon garlic powder (optional for extra flavor)


Caesar Salad:

  • 2 cups romaine lettuce, washed and chopped

  • 2 tablespoons grated Parmesan cheese

  • 1 tablespoon capers (optional for extra tang)


Homemade Caesar Dressing:

  • 2 tablespoons mayonnaise (sugar-free, avocado oil-based preferred)

  • 1 teaspoon Dijon mustard

  • 1 teaspoon fresh lemon juice

  • ½ teaspoon Worcestershire sauce (check for sugar-free versions)

  • ½ teaspoon garlic, minced or grated

  • 2 anchovy fillets, finely chopped (optional but adds authentic flavor)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

  • 1 tablespoon grated Parmesan cheese (to thicken the dressing)

Preparation

Prepare the Grilled Chicken:

  1. Preheat the Grill or Skillet:

    • Preheat the grill to medium-high heat or heat a skillet over medium heat.

  2. Season the Chicken:

    • Pat the chicken dry with paper towels.

    • Rub the chicken with olive oil and season both sides with sea salt, black pepper, and garlic powder (if using).

  3. Grill or Pan-Sear the Chicken:

    • Grill Option: Place the chicken on the grill and cook for 6-7 minutes per side until the internal temperature reaches 165°F (74°C).

    • Pan-Sear Option: Heat olive oil in a skillet. Add the chicken and cook for 6-7 minutes per side until golden brown and cooked through.

  4. Rest and Slice:

    • Transfer the cooked chicken to a plate and let it rest for 3-5 minutes.

    • Slice the chicken into thin strips.


Prepare the Caesar Dressing:

  1. Mix the Dressing Ingredients:

    • In a small bowl, whisk together the mayonnaise, Dijon mustard, lemon juice, Worcestershire sauce, minced garlic, and chopped anchovies (if using).

  2. Add Parmesan and Seasonings:

    • Stir in grated Parmesan cheese and season with sea salt and black pepper to taste.

    • Mix until smooth and creamy.

  3. Set Aside:

    • Set the dressing aside while you assemble the salad.


Assemble the Caesar Salad:

  1. Chop the Romaine Lettuce:

    • Wash and chop the romaine lettuce into bite-sized pieces.

    • Pat dry to ensure the dressing coats the leaves evenly.

  2. Add the Dressing:

    • In a large bowl, toss the romaine lettuce with the homemade Caesar dressing.

    • Mix well to ensure the lettuce is evenly coated.

  3. Top with Parmesan and Capers (Optional):

    • Sprinkle with grated Parmesan and add capers for extra tang if desired.


Assemble and Serve:

  1. Plate the Salad:

    • Transfer the dressed romaine to a plate.

  2. Add the Grilled Chicken:

    • Place the sliced grilled chicken on top of the salad.

  3. Optional Garnish:

    • Garnish with extra Parmesan, a sprinkle of black pepper, or fresh parsley for added flavor.


Tips to Make It Even Easier:

  • Use Rotisserie Chicken: Save time by using pre-cooked rotisserie chicken instead of grilling. Just slice and add to the salad.

  • Prep Dressing Ahead of Time: Make the Caesar dressing in advance and store in the fridge for up to 5 days.

  • Bagged Romaine for Convenience: Use pre-washed, bagged romaine lettuce to cut down on prep time.

  • Skip Anchovies for Simplicity: If you’re short on time, skip the anchovies and stick with Dijon and Worcestershire for the classic Caesar flavor.

  • Use Air Fryer for Chicken: Air fry the chicken at 375°F for 12-14 minutes for a crispy exterior with minimal effort.


Quick and Simple Flavor Boost Options (Optional):

  • Lemon Zest on Top: Add a sprinkle of fresh lemon zest for a burst of citrus.

  • Crispy Bacon Crumbles: Top with crumbled, sugar-free bacon for added crunch and flavor.

  • Avocado Slices: Add fresh avocado slices for creaminess and healthy fats.

  • Parmesan Crisps for Crunch: Replace croutons by adding crushed Parmesan crisps for extra crunch.

  • Chili Flakes for Heat: Sprinkle crushed red pepper flakes on the salad for a spicy kick.

  • Fresh Basil or Thyme: Garnish with chopped fresh herbs to add a refreshing, aromatic finish.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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