Chicken Caesar Salad
Step 0
A classic chicken Caesar-style salad built around romaine, pan-cooked chicken, and a creamy parmesan-anchovy dressing. This version is simple and high-satiety: protein-forward, crunchy greens, and a dressing that actually tastes like Caesar.
Step 1
Ingredients for chicken Caesar salad
- Extra virgin olive oil 3 tbsp (40.5 g)
- Chicken breast, skinless, cooked 2 medium (240.0 g)
- Romaine (cos) lettuce 1 head (626.0 g)
- Garlic, fresh 1 clove (3.0 g)
- Anchovy, canned in oil, drained 2 each (8.0 g)
- Parmesan, grated 1 cup (100.0 g)
- Hellmann’s Real Mayonnaise 5 tbsp (65.0 g)
- White wine vinegar 1 tbsp (15 mL)
Note:
This recipe uses the ingredients and amounts from your nutrition sheet. If you add bread croutons or extra cheese, the nutrition will change.
Step 2
How to make the salad
- Cook the chicken with control. Warm a pan over medium heat. Use a little of the olive oil to lightly coat the pan, then cook the chicken until browned and fully cooked through. Rest it for 5 min, then slice.
- Make the dressing base. Finely crush the garlic. Mash the anchovies into a paste. In a bowl, combine mayonnaise, vinegar, garlic, anchovy paste, and a portion of the grated parmesan. Mix until smooth. Add a small splash of water if it feels too thick to toss.
- Build the bowl. Tear or chop romaine into large pieces. Add most of the dressing and toss well so the leaves are evenly coated.
- Finish like a pro. Top with sliced chicken and the remaining parmesan. Taste and adjust with a touch more vinegar if you want more “snap.”
Storage:
Keep dressing separate if you want crunch. Dressed salad is best same day. Undressed components keep 2 days in the fridge.
Step 3
Health-oriented chef cues
- Protein anchor: This salad is protein-forward. Per 100 g, it provides 10.42 g protein, which helps satiety and makes it easier to stop grazing later.
- Calorie density is in the dressing: The biggest energy lever is mayo + cheese + oil. If you want a lighter bowl, reduce dressing volume on the plate rather than removing chicken.
- Micronutrient win: Romaine drives Vitamin K high. Per 100 g, Vitamin K is 63.33 µg, which is a meaningful contribution for normal blood clotting and bone health.
- Sodium awareness: Parmesan, anchovy, and mayo push sodium. Per 100 g, sodium is 257.14 mg. If you are salt-sensitive, keep cheese measured and let vinegar + garlic do more work.
- Fat quality: The fat profile includes monounsaturated and polyunsaturated fats (olive oil helps), but total fat is still high. Balance this meal by keeping the rest of the day lower in added fats if needed.
Note:
If you change oil, mayo, cheese, or chicken amounts, the nutrition values shown in the post will no longer be exact.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
164.0 kcal
- Saturates: 2.95 g
- Sugars: 0.72 g
- Fiber: 1.22 g
- Salt: 0.64 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 686.64 kJ / 164.00 kcal | |
| Fat | 12.18 g | |
| Saturated | 2.95 g | |
| Monounsaturated | 4.92 g | |
| Polyunsaturated | 3.62 g | |
| Carbohydrate | 3.28 g | |
| Sugars | 0.72 g | |
| Starch | 0.06 g | |
| Fiber | 1.22 g | |
| Protein | 10.42 g | |
| Salt | 0.64 g | |
| Sodium | 257.14 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 3.28 g | |
| Fiber | 1.22 g | |
| Starch | 0.06 g | |
| Sugars | 0.72 g | |
| Fructose | 0.46 g | |
| Galactose | 0.01 g | |
| Glucose | 0.23 g | |
| Lactose | 0.00 g | |
| Maltose | 0.00 g | |
| Sucrose | <0.01 g | |
| Added Sugars | 0.00 g | |
| Sugar Alcohol | 0.02 g | |
| Net Carbs | 2.04 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 12.18 g | |
| Monounsaturated | 4.92 g | |
| Polyunsaturated | 3.62 g | |
| Omega-3 | 0.44 g | |
| Omega-6 | 3.07 g | |
| Saturated | 2.95 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 32.04 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 10.42 g | |
| Alanine | 0.50 g | |
| Arginine | 0.57 g | |
| Aspartic acid | 0.90 g | |
| Cystine | 0.10 g | |
| Glutamic acid | 1.76 g | |
| Glycine | 0.43 g | |
| Histidine | 0.31 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.83 g | |
| Lysine | 0.84 g | |
| Methionine | 0.27 g | |
| Phenylalanine | 0.46 g | |
| Proline | 0.63 g | |
| Serine | 0.43 g | |
| Threonine | 0.42 g | |
| Tryptophan | 0.12 g | |
| Tyrosine | 0.41 g | |
| Valine | 0.56 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| B1 (Thiamine) | 0.06 mg | |
| B2 (Riboflavin) | 0.10 mg | |
| B3 (Niacin) | 3.09 mg | |
| B5 (Pantothenic Acid) | 0.35 mg | |
| B6 (Pyridoxine) | 0.19 mg | |
| Vitamin B12 | 0.21 µg | |
| Choline | 26.40 mg | |
| Folate | 80.19 µg | |
| Vitamin A | 278.05 µg | |
| Alpha-carotene | 0.00 µg | |
| Beta-carotene | 3028.92 µg | |
| Beta-cryptoxanthin | 0.00 µg | |
| Lutein+Zeaxanthin | 1337.06 µg | |
| Lycopene | 0.00 µg | |
| Retinol | 25.64 µg | |
| Vitamin C | 2.34 mg | |
| Vitamin D | 4.73 IU (≈0.12 µg) | |
| Vitamin E | 1.45 mg | |
| Beta Tocopherol | <0.01 mg | |
| Delta Tocopherol | <0.01 mg | |
| Gamma Tocopherol | 0.27 mg | |
| Vitamin K | 63.33 µg | |
| Calcium | 103.88 mg | |
| Copper | 0.05 mg | |
| Iodine | 7.23 µg | |
| Iron | 0.91 mg | |
| Magnesium | 17.86 mg | |
| Manganese | 0.11 mg | |
| Phosphorus | 126.94 mg | |
| Potassium | 220.24 mg | |
| Selenium | 9.45 µg | |
| Sodium | 257.14 mg | |
| Zinc | 0.82 mg |
Step-by-step instructions
Step 1: Cook the chicken
Cook 240 g chicken with some of the 40.5 g olive oil until browned and fully cooked. Rest 5 min, then slice.
Step 2: Mix the dressing
Crush 3 g garlic and mash 8 g anchovy. Mix with 65 g mayonnaise, 1 tbsp white wine vinegar, and some of the 100 g parmesan. Thin with a small splash of water if needed.
Step 3: Toss and finish
Toss 626 g romaine with most of the dressing. Top with chicken and remaining parmesan. Serve immediately for best crunch.
Chicken Caesar salad FAQs
- Can I make it ahead?
- Yes, but keep the dressing separate. Once dressed, romaine softens quickly.
- What makes it taste like Caesar?
- Anchovy plus parmesan creates that signature savory depth. Vinegar adds brightness so it does not taste flat.
- Is it high protein?
- Per 100 g, protein is 10.42 g, so it tends to be more filling than many salads.
- How do I reduce sodium?
- Use a measured amount of parmesan, keep anchovy consistent, and lean more on vinegar and garlic for flavor.
