Light Caesar salad

The Caesar reworked to be lighter: grilled chicken, crisp lettuce and, above all, a homemade yoghurt dressing that replaces the ultra-fatty shop-bought version. High in protein and lower in calories, it is a satisfying lunch that stays sensible. Perfect for a treat without the excess.

Prep time: 15 min  |  Cooking time: 10 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 375 kcal · 41 g protein · 17 g carbohydrate · 13 g fat

Ingredients

• 2 chicken breasts
• 1 heart of cos lettuce
• 3 tbsp plain yoghurt
• 1 tsp mustard
• 30 g Parmesan
• 1 lemon
• 2 slices of wholemeal bread

Method

1. Cook the chicken in a frying pan and cut it into strips.
2. Make croutons by browning the diced wholemeal bread in the oven.
3. For the dressing, mix the yoghurt, mustard, lemon juice, a little Parmesan, salt and pepper.
4. Assemble the salad and add the chicken, croutons, the rest of the Parmesan and the dressing.

Nutritional benefits

Classic Caesar dressing is very high in calories (mayonnaise, oil, plenty of Parmesan). By replacing it with a base of plain yoghurt livened up with mustard, lemon and a little Parmesan, you cut the calories from fat while keeping the creaminess and flavour. The chicken provides filling lean protein (41 g per serving), and the lettuce provides fibre and volume for few calories. A satisfying salad that fits in with a weight-loss plan.

Variations and substitutions

• With prawns or salmon instead of chicken.
• Gluten-free: roasted chickpea croutons, or no croutons.
• Vegetarian: roasted chickpeas and a hard-boiled egg.
• More vegetables: cherry tomatoes, avocado.

Storage and making ahead

Keep the dressing and croutons separate to preserve the crunch, and assemble when serving. Cooked chicken keeps for 3 days in the fridge, which makes it ideal to prepare ahead for a quick lunch.

💡 Good to know

Make your own croutons in the oven with wholemeal bread and a drizzle of olive oil: they are much healthier and tastier than shop-bought ones, and a good way to use up stale bread.

Read also

Discover more protein recipes · slimming recipes · healthy & balanced recipes.

The foods in this recipe: chicken breasts · cos lettuce · plain yoghurt · mustard · Parmesan.

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