Keto Caesar Salad is a low carb alternative to the classic version. It’s made with Romaine lettuce, Parmesan cheese, and grilled chicken, then topped with garlicky almond crumbs. The dressing is a raw egg-free version of classic Caesar dressing. You won’t miss the carbs at all with this flavorful, filling main dish salad!
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I love a good Caesar salad, especially come summer when I can use up some of our garden grown lettuce, which tends to grow in abundance, much like zucchini (which I’m using constantly in this Keto Pasta Salad recipe).
Caesar salad is traditionally a very simple salad of lettuce and croutons topped with a rich and creamy Caesar dressing. Parmesan cheese is often added, as well.
Being on a low carb diet, this salad would simply be lettuce or lettuce and Parmesan cheese, since croutons are off the table. Instead, I added grilled chicken to make it a more filling main meal, and garlicky almond flour crumbs to replace the croutons.
Why This Recipe Works
This recipe is quick, easy, and filling. It can be served as a main dish, or you can omit the chicken and serve it as a side dish. For a short cut, rotisserie or leftover chicken can be used, if you have it.
It’s a delicious alternative to a classic Caesar salad with all of the same flavors. Almond flour is used to make garlic flavored toasted crumbs to replace the croutons. You could also use low carb bread and make your own croutons, but it’s expensive and I don’t often have it on hand. I always have almond flour, though.
The homemade dressing is made with all of the same ingredients as traditional Caesar salad dressing. This includes lemon, garlic, Parmesan cheese, anchovies, Dijon mustard, and a small amount of Worcestershire sauce. Mayonnaise is used in place of raw egg so there is no need to worry about salmonella.
This recipe is low in carbs, keto friendly, and gluten free as written.
How To Make Keto Caesar Salad
What You Need To Make This Recipe
To make Caesar salad, you will need:
- 1 pound boneless, skinless chicken breasts
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon extra virgin olive oil
- 1 tablespoon butter
- 1 clove garlic, grated
- 1/4 cup blanched almond flour
- 8 cups Romaine lettuce, roughly chopped
- 1/4 cup Parmesan Cheese, grated or shaved
- 1 cup cherry tomatoes, optional
To make Caesar salad dressing, you will need:
- 1/2 cup mayonnaise (keto-approved)
- 1/4 cup Parmesan cheese, finely grated
- 1 clove garlic
- 1 tablespoon lemon juice, freshly squeezed
- 1 teaspoon Dijon mustard
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon anchovy paste
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Chef’s Tip: grate the Parmesan cheese from a block to avoid starchy additives often found in pre-grated cheeses.
The entire recipe and instructions can also be found in the recipe card at the bottom of this post. You can also print the recipe from the card, if needed.
Prep!
Roughly chop the Romaine lettuce and grate the Parmesan cheese. The Parmesan will need to be finely grated for the dressing, but you can use shaved Parmesan cheese in the salad, if preferred.
Grate the garlic using a microplane, garlic press, or the small side of a box grater. Be careful not to get your fingers to close!
Preheat your oven to 350°F.
Create!
Season the chicken with salt and pepper.
Heat the olive oil in a, oven-proof grill pan, or large skillet, over medium-high heat.
Sear the chicken for about 2-3 minutes per side, or until grill marks are present and it’s golden brown.
Transfer the pan to the oven and cook until the chicken reaches an internal temperature of 165°F when a meat thermometer is inserted into the center of the thickest portion, about 10-15 minutes.
Remove and allow to cool. Cut into 1/2-inch slices.
Meanwhile, melt the butter in a small skillet over medium heat. Add the garlic and cook for 15-30 seconds, then stir in the almond flour. Cook, stirring often and watching closely until the almond is lightly toasted, about 3-4 minutes.
Set aside and allow to cool.
Prepare the salad by combining the lettuce and Parmesan cheese in a large bowl.
Make the salad dressing by adding the mayonnaise, Parmesan cheese, garlic, lemon juice, Dijon mustard, Worcestershire sauce, anchovy paste, salt, and pepper in a blender cup or food processor.
Process until well blended and mostly smooth. There will be a slight texture from the Parmesan cheese and garlic – this is normal.
Chef’s Tip: you can also make the dressing by whisking all of the ingredients together in a bowl. Be sure to grate the garlic first.
Toss the salad with half of the dressing.
Present!
Divide the salad between 4 bowls and top with equal parts of sliced chicken and almond crumbs.
Serve with the extra dressing on the side.
Tips and Techniques
- Rotisserie or leftover chicken can be used, if available.
- Grate Parmesan cheese from a block to avoid starch often added to pre-shredded cheeses.
- Low carb bread can be used to make croutons, however, it is more expensive, especially if it’s not something that you typically keep on hand.
- You can make the salad dressing in a bowl with a whisk, just be sure to finely grate the garlic first.
- Store leftover salad and dressing in separate airtight containers in the refrigerator. If the salad is dressed, it will last a day or two. The salad dressing will be good for up to a week.
FAQ’s
Can You Eat Caesar Dressing On A Keto Diet?
Caesar dressing is very keto-friendly. If you are buying store-bought dressing, be sure to check the label as many contain additives that may not fit into your keto diet.
When making homemade Caesar dressing, ensure that your ingredients are all keto-friendly based on your own preferences. For example, you may prefer to use a “keto-approved” mayonnaise rather than traditional mayonnaise made with soy.
How Many Carbs Are In A Chicken Caesar Salad Without Croutons?
This number is going to vary greatly, depending on where you are getting the salad from, the dressing used, and any additional ingredients that may be added.
In this recipe, there are 6 grams of total carbohydrates with 3 grams being fiber for a total of 3 grams of net carbs. This is including the almond flour crumbs.
Without the almond flour crumbs, the total net carbs is 4 which may be a good estimate for how many carbs you can estimate any moderately sized Caesar salad having without the croutons.
More Keto Salad Recipes
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Keto Caesar Salad with Grilled Chicken and Caesar Dressing
Ingredients
Caesar Salad
- 1 pound boneless, skinless chicken breasts
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon extra virgin olive oil
- 1 tablespoon butter
- 1 clove garlic * finely grated
- 1/4 cup blanched almond flour
- 8 cups Romaine lettuce * roughly chopped
- 1/4 cup Parmesan cheese * grated or shaved
- 1 cup grape tomatoes * optional
Caesar Salad Dressing
- 1/2 cup keto-approved mayonnaise
- 1/4 cup Parmesan cheese * finely grated
- 1 clove garlic
- 1 tablespoon lemon juice * fresh squeezed
- 1 teaspoon Dijon mustard
- 1 teaspoon Worcestershire sauce
- 1/2 teaspoon anchovy paste
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Instructions
Caesar Salad
- Preheat your oven to 350°F.
- Season the chicken with salt and pepper. Heat the olive oil in a, oven-proof grill pan, or large skillet, over medium-high heat. Sear the chicken for about 2-3 minutes per side, or until grill marks are present and it’s golden brown.
- Transfer the pan to the oven and cook until the chicken reaches an internal temperature of 165°F when a meat thermometer is inserted into the center of the thickest portion, about 10-15 minutes. Remove and allow to cool, then cut into 1/2-inch slices.
- Meanwhile, melt the butter in a small skillet over medium heat. Add the garlic and cook for 15-30 seconds, then stir in the almond flour. Cook, stirring often and watching closely until the almond is lightly toasted, about 3-4 minutes. Set aside and allow to cool.
- Prepare the salad by combining the lettuce and Parmesan cheese in a large bowl.
Caesar Salad Dressing
- Make the salad dressing by adding the mayonnaise, Parmesan cheese, garlic, lemon juice, Dijon mustard, Worcestershire sauce, anchovy paste, salt, and pepper in a blender cup or food processor. Process until well blended and mostly smooth.
- Toss the salad with half of the dressing.
- Divide the salad between 4 bowls and top with equal parts of sliced chicken and almond crumbs.
- Serve with the extra dressing on the side.
Notes
Tips and Techniques
- Rotisserie or leftover chicken can be used, if available.
- Grate Parmesan cheese from a block to avoid starch often added to pre-shredded cheeses.
- Low carb bread can be used to make croutons, however, it is more expensive, especially if it’s not something that you typically keep on hand.
- You can make the salad dressing in a bowl with a whisk, just be sure to finely grate the garlic first.
- Store leftover salad and dressing in separate airtight containers in the refrigerator. If the salad is dressed, it will last a day or two. The salad dressing will be good for up to a week.
