Healthy Fresh Caesar Salad

Caesar salad is a green salad whose balance of flavors and textures give it widespread appeal. Caesar salad can be a first course or side dish, or you can add protein to make it a meal. It takes only a few modifications to turn it into a nutritious dish for weight management and health. 

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This healthy recipe retains classic ingredients in Caesar salad like parmesan cheese, Dijon mustard, and lemon juice. Other healthy ingredients in traditional Caesar salad are olive oil and romaine lettuce. To reduce calories and fat, this recipe reduces oil in the dressing, and instead includes Greek yogurt. The recipe adds nutrients by using whole-grain croutons instead of refined white croutons.

Variations and Serving Suggestions 

• For a vegan (plant-based) version, omit the Greek yogurt, parmesan cheese, and anchovies in the dressing. Add ⅓ cup of cashews soaked in hot water for 15 minutes and drained (or substitute ⅓ cup of pureed avocado), 2 tablespoons of nutritional yeast, and 1 tablespoon of capers (optional). In the salad, omit the parmesan cheese. Add a vegan cheese substitute, toasted almonds with nutritional yeast, or toasted pepitas.
• For a vegan (plant-based) entree, follow the above modifications, and top your salad with ½ cup of drained garbanzo beans per serving, or 3 ounces of firm tofu tossed with seasonings like olive oil, soy sauce, garlic powder, and smoked paprika, and baked or air-fried. 
• For a low-carb or keto alternative, omit the croutons. For crunch, add toasted almonds or cashews if desired.
• For a different flavor, use balsamic vinegar or lime juice instead of lemon juice.
• For a creamier dressing, replace the Greek yogurt with ¼ cup of pureed ripe avocado.
• Instead of Worcestershire sauce, try balsamic vinegar or low-sodium soy sauce.
• For a high-protein main course, top each serving of salad with 3 ounces of cooked skinless chicken, salmon, or shrimp, or add ½ cup of canned drained garbanzo beans per serving.

Recipe for Healthy Caesar Salad

Makes 6 servings

Ingredients:

Dressing

• ¼ cup of plain Greek yogurt
• 2 tablespoons of olive oil
• 2 tablespoons of lemon juice
• 1-2 anchovy fillets, finely chopped
• 1 teaspoon of Worcestershire sauce
• 2 teaspoons of Dijon mustard
• 1 clove of garlic, peeled and minced
• Salt and pepper to taste

Salad

• 10-12 cups of chopped romaine lettuce
• ½ cup (3 ounces) of shaved Parmesan cheese
• 1 cup (about 4 ounces) of homemade whole-grain croutons or store-bought whole-grain croutons

Instructions: 

1. In a small bowl, whisk together the yogurt, Parmesan cheese, lemon juice, olive oil, anchovy, Dijon mustard, Worcestershire sauce, garlic, and salt and pepper. If desired, thin with 1-2 teaspoons of water at a time until you reach the desired consistency. Set aside.
2. In a large bowl, toss the romaine lettuce with the dressing until evenly coated.
3. Add the shaved Parmesan cheese and croutons on top. Serve.

Nutrition information per serving: 180 calories; 11 grams of fat; 4 grams of saturated fat; 350 mg of sodium; 15 grams of carbohydrates; 2 grams of sugar; 2 grams of fiber; 10 grams of protein

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