High Protein Caesar Salad with Grilled Chicken Recipe
If you’re looking for a clean, high-protein meal that’s both delicious and satisfying, this Grilled Chicken Caesar Salad is your new go-to. Packed with lean protein, crunchy Romaine, and a Greek yogurt-based Caesar dressing, it’s perfect for muscle recovery, fat loss, or healthy meal prep. Whether you’re following a fitness plan, eating clean, or just want to enjoy a hearty salad that fuels your day, this recipe has your macros — and your taste buds — covered.
Ingredients
For the Salad:
- 1 large head of Romaine lettuce, chopped
- 6 oz grilled chicken breast, sliced (about 1½ cups)
- ¼ cup freshly grated Parmesan cheese
- 1 cup whole grain croutons (or Gluten-free) or roasted chickpeas
- Fresh ground black pepper, to taste
- Optional: 1 soft-boiled egg (for extra protein and healthy fat)
For the High-Protein Caesar Dressing:
- ½ cup plain Greek yogurt (2% or nonfat)
- 1 small garlic clove, finely minced
- 1 tbsp lemon juice, freshly squeezed
- 1 tsp Dijon mustard
- 1 tsp Worcestershire sauce
- 2 tbsp grated Parmesan cheese
- 1 tbsp extra virgin olive oil
- Salt and pepper, to taste
- Optional: a dash of anchovy paste (for authentic Caesar flavor)
Instructions
1. Grill the Chicken
Start by seasoning your chicken breast with salt, pepper, garlic powder, and a pinch of paprika. Heat a grill or grill pan over medium-high heat and cook the chicken for 6–7 minutes per side or until the internal temperature reaches 165°F. Let it rest for 5 minutes, then slice it into strips or cut it into cubes.
2. Make the High-Protein Dressing
In a medium mixing bowl, whisk together Greek yogurt, garlic, lemon juice, Dijon mustard, Worcestershire sauce, Parmesan cheese, and olive oil. Taste and adjust seasoning with salt and pepper. If you’re a fan of traditional Caesar flavor, add a small dash of anchovy paste.
3. Assemble the Salad
Chop your Romaine lettuce and place it in a large bowl. Toss in your croutons or roasted chickpeas, followed by the grated Parmesan.
4. Add the Dressing
Drizzle the high-protein dressing over the salad and toss gently until everything is evenly coated.
5. Top It Off
Lay the grilled chicken slices (or cubes) over the dressed salad. Optionally, add a sliced soft-boiled egg for a nutrient-dense boost. Sprinkle a bit of extra Parmesan and cracked black pepper on top before serving.
Why This Salad is Fitness-Approved
Unlike many Caesar salads that are heavy on fat and light on nutrients, this version is clean, protein-packed, and macro-balanced. Greek yogurt adds a creamy texture while increasing the protein content of the dressing. Pairing it with grilled chicken and optional egg boosts your daily intake without extra carbs or processed fats. It’s ideal for anyone on a weight-loss journey, muscle gain plan, or simply eating clean.
Nutrition Facts (Per Serving, including dressing, no egg)
| Nutrient | Amount |
|---|---|
| Calories | ~390 |
| Protein | 38g |
| Carbohydrates | 13g |
| Fat | 20g |
| Fiber | 3g |
| Sugar | 3g |
Add ~70 calories and 6g of protein if including an egg.
Meal Prep Tips
- Storage: Keep the dressing separate and store it in an airtight container in the fridge for up to 5 days.
- Reheat chicken gently in the microwave or eat cold for a quick grab-and-go lunch.
- Make it low-carb: Use roasted chickpeas or skip croutons altogether.
Clean Swaps
- Mayo-free dressing: Uses Greek yogurt for creaminess and protein.
- Whole grain or chickpea croutons: Keep crunch without the processed carbs.
- Anchovy paste optional: Adds depth but totally optional for those avoiding fish.
