A lighter chicken Caesar salad with lean chicken, crisp lettuce, crunchy wholegrain croutons and a creamy yogurt-based dressing for a fresh and satisfying meal.
Written by KnowvaLife•August 4, 2026•8 min read
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Medical Disclaimer: This recipe and its nutrition information are provided for general educational purposes only. Individual nutritional needs can differ. If you have a medical condition, food allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
👥Servings2 servings
⏱Prep Time10 mins
🍳Cook Time5 mins
🕒Total Time15 mins
▥DifficultyEasy
📖
About This Recipe
This lighter Caesar salad keeps the familiar creamy, savoury flavour while using lean chicken, plenty of crisp lettuce and a yogurt-based dressing. It works well as a quick lunch or light main meal.
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Ingredients
For the Salad
250 g cooked or grilled skinless chicken breast, sliced
1 large romaine lettuce, chopped
1 cup cherry tomatoes, halved
½ cup wholegrain bread, cubed and lightly toasted
2 tablespoons finely grated Parmesan cheese
For the Lighter Caesar Dressing
⅓ cup plain Greek yogurt
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon olive oil
1 small garlic clove, finely grated
1 teaspoon Worcestershire sauce, optional
Black pepper to taste
🌿 Healthy Tip
Keep the chicken skinless, use the dressing lightly and choose wholegrain bread for the croutons. This helps keep the salad satisfying without relying on a large amount of dressing or cheese.
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Method
1
Prepare the Dressing
Mix the Greek yogurt, lemon juice, Dijon mustard, olive oil, garlic, Worcestershire sauce if using, and black pepper until smooth.
2
Prepare the Salad
Place the chopped romaine lettuce and cherry tomatoes in a large bowl.
3
Add the Chicken
Add the sliced cooked chicken and toss gently through the vegetables.
4
Dress the Salad
Add enough dressing to lightly coat the ingredients and toss until evenly combined.
5
Finish and Serve
Top with the toasted wholegrain croutons and Parmesan. Serve immediately while the lettuce is crisp.
Nutrition at a Glance
Calories320 kcal
Protein36 g
Carbohydrates19 g
Fat11 g
Fibre5 g
Sodium520 mg
Values are estimates and can vary depending on ingredients, brands and portion sizes used.
🌿 Why This Version Is Lighter
Uses Greek yogurt as the main base for the dressing.
Includes lean, skinless chicken for satisfying protein.
Uses a moderate amount of Parmesan.
Adds wholegrain croutons instead of heavily buttered croutons.
🔄 Swaps & Variations
Swap chicken for grilled tofu for a meat-free version.
Add cucumber, capsicum or extra tomatoes for more vegetables.
Leave out the croutons if you prefer a lower-carbohydrate salad.
Use a vegetarian Worcestershire alternative if needed.
♨ Storage & Serving
Store the salad and dressing separately where possible.
Keep cooked chicken refrigerated and use promptly.
Add croutons only when serving so they stay crisp.
Best enjoyed fresh once the dressing has been added.
!
Important Note
Dairy, gluten, mustard and Worcestershire sauce may contain common allergens. Check ingredient labels and adapt the recipe to suit individual dietary requirements.
A comforting chicken and vegetable rice porridge made with lean chicken, carrots, leafy greens, ginger and gentle seasonings for a simple, balanced everyday meal.
