This post may contain affiliate links. Please read my disclosure policy.
Happy March, everyone! In case you missed it, we launched our latest monthly dare this week which is a simple one:eat more leafy greens! You can read all about the dare here. (And if you want to participate, be sure to snap some pics of your greens and hashtag them #eatmoreleafygreens on Instagram so that we can cheer you on as you “go green”!)
I have to admit, though. As much as I adore loading up leafy green salads with all sorts of fruit and veggies and nuts and protein and cheeses galore, I think I will forever and always be a Caesar salad girl at heart. Which, on one hand makes me extremely happy (because let’s be real, caesar dressing is king), and on one hand makes me highlyannoyed (because why do I always crave the least-healthy salad on the menu?!?).
It’s true — Caesar salads are consistently some ofthe worst salads you can order out at a restaurant in terms of fat and calorie content. Plus, their dressings are often stuffed with unnecessary processed ingredients. And of course, many people still get iffy about the idea of eating raw eggs in their dressing.
But here’s the secret that restaurantsdon’t tell you — Caesar salad is totally easy to lighten up at home!
And it’stotally delish.
Well, I take that back. Caesar salad is apparentlyhard to show you. Because white dressings always tend to disappear on camera — argh. I promise that this salad is loaded up with creamy dressing that my camera apparently missed. You’ll see it when it’s on your plate at home. ;)
Still, the most important part of lightening up Caesar salad is the dressing.
Traditional Caesar dressing is often packed withtons of olive oil, sometimes cream, a raw egg, and copious amounts of Parmesan cheese, amongst other things. Delicious, but definitely not nutritious.
My favorite Greek YogurtCaesar Dressing is lightened up with lots of creamy nonfat Greek yogurt (replacing most of the olive oil and cream), it’s raw-egg free (I never miss it), and we paira moderate amount of Parmesan with the other flavor boosters in the recipe. You can find the recipe for the dressing here.
The other key, if you’re lightening things up, is to go with homemade croutons. Because first off, homemade croutons are always 10x better than store-bought. But the other benefit is that you can choose your favorite kind of bread (whole wheat, gluten-free, whatever sounds good), and you can control the amount of oil (or butter) and seasonings you use to help crisp them up in the oven.
I’m a big fan of just misting leftover bread chunks with olive oil (using a Misto), sprinkling them with some generous pinches of salt and pepper (and occasionally Italian seasonings and garlic powder), and then baking them up until crispy. You can find a tutorial for making homemade croutons here.
Then once you have those main ingredients all prepped, you’re ready to go with the salad.
Just chop up a head of Romaine lettuce and toss it with the croutons and dressing and some freshly-gratedParmesan cheese…
…andthis healthier and crazy-delicious Caesar salad will be ready to go in no time.
(And I’m pretty positive that no one who tastes it will ever guess that it has been lightened up!)
Iwent ahead and made this batch with the classic ingredients, which I tend to consider a side salad. But feel free to add in your favorite proteins and veggies to make it a main course. Because you can’t go wrong with Caesar.
This lighter Caesar salad recipe is made with a Greek yogurt Caesar dressing, and comes together in just minutes!
Ingredients
Scale
1 head of Romaine lettuce
2 cupscroutons, homemade or store-bought
1 batchGreek yogurtCaesar dressing
1/4 cup freshly-grated Parmesan cheese*,plus more for topping
Instructions
Tossthe Romaine, croutons, Greek yogurtCaesar dressing and 1/4 cup Parmesan cheese together until combined. Serve immediately, topped with extra Parmesan cheese.
Notes
*Parmesan cheese is much more flavorful when it is freshly grated. So in order to use less cheese, be sure to grate it just before serving!
But there are some benefits, too: “The base of romaine lettuce is a good source of fiber, along with vitamins A, C and K,” Barrett explains, “and it provides a source of hydration along with being low in calories.” As for the dressing, she points out that there's heart-healthy, antioxidant-containing olive oil, vitamin ...
The key to a thicker dressing is to slowly drizzle in the oil while whisking vigorously. This keeps the dressing emulsified and also helps incorporate more air into the dressing to help it thicken up. It will get even thicker in the refrigerator as the oil cools.
A traditional Caesar salad has 470 calories, 40 grams of fat (9 grams of which are saturated) and 1070 milligrams of sodium. Even the “side salad” boasts 362 calories, 26 grams of fat, 7 grams of saturated fat and 913 milligrams of sodium.
Caesar salad is made with romaine lettuce, croutons, Parmesan cheese, and Caesar dressing. The dressing is a mixture of olive oil, lemon juice, Worcestershire sauce, Dijon mustard, and garlic.
Mince 3 cloves of garlic and place in a small bowl. Add mayonnaise, 2 tablespoons grated Parmesan cheese, anchovies, lemon juice, Worcestershire sauce, and mustard; mix well to combine. Season to taste with salt and black pepper. Refrigerate until ready to use.
“This is a great option, because it won't have any added sugar or salt,” says Allers. “But the type of oil is important. Opt for olive or avocado oil over an alternative like canola or soybean oil.” These healthy oils are packed with antioxidants, and can even help lower cholesterol.
Broken down, a burger is a much better choice. Check out these salad options that are really not so healthy: Crispy chicken Caesar salad: Even before you add the salad dressing (about 200 calories), this salad can easily reach 700-plus calories, just from the crispy chicken pieces.
The vinegar or citrus juice you used in your dressing breaks down the cell structure of the leaves, releasing water trapped in the greens. Which is why your 18-hour-old leftover salad is all wet and deflated. Salad hates that.
Caesar salad dressing comes in a few basic forms. First, some are creamy, like ranch dressing, while others are more like vinaigrette, with a visible separation of oil and water-based ingredients.
The bottom line. A classic Caesar salad can fit into any healthy eating plan, but modifications to make it more nutritious may be a good idea if you eat them often. Choose a salad dressing that's low in saturated fat and sodium and consider using a 1-tablespoon (14-gram) serving.
A chicken Caesar salad is the perfect salad for the gestational diabetes diet. Lots of green salad leaves, a small serving of carbs in the form of croutons and then lots of protein and fats from the chicken, tinned anchovies, Caesar dressing and parmesan shavings for pairing.
In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional.
The ingredient typically not found in a classic Caesar salad is Iceberg lettuce. A traditional Caesar salad, made primarily of romaine lettuce, doesn't include iceberg lettuce. It may vary in different recipes.
The main differences lie in the type of lettuce used, key components, and dressing. House salads offer a broader range of ingredients and dressings, while Caesar salads have specific components like romaine lettuce, parmesan cheese, and a distinct Caesar dressing.
Directions. Combine anchovy fillets with garlic in a food processor and pulse several times to form a paste. Process mayonnaise, Parmesan cheese, half-and-half, lemon juice, Dijon mustard, and Worcestershire sauce with anchovy mixture until dressing is creamy. Refrigerate for 1 hour or more before serving.
Introduction: My name is Tish Haag, I am a excited, delightful, curious, beautiful, agreeable, enchanting, fancy person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
Then once you have those main ingredients all prepped, you’re ready to go with the salad. 
