Classic caesar salad meets fully loaded kale caesar salad.
My husband has been on a caesar salad kick. But it has to be a classic – just romaine, parmesan, croutons, and dressing. And while I think a traditional ceasar salad is good, I often want more to it. More substance and volume.
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And that’s where this loaded kale caesar was born. It’s fully loaded – seasoned chicken, chickpeas, lots of crunchy veggies, parmesan cheese, croutons, and an easy homemade caesar dressing. I love using kale instead of romaine as it holds up well to the dressing.
I made this kale chicken caesar salad in mind for lunches during the week. It’s perfect for a fresh weeknight meal, and the leftovers hold up well during the week if you make it for meal prep. Plus, it makes a ton and should last a few days.
Why you’ll love this kale caesar salad recipe
- a fun spin on a classic salad recipe!
- loaded with protein and fiber – one cup has 17 grams of protein and 3 grams of fiber!
- customizable – swap out an ingredient or two for what you have on hand or what you enjoy.
- it works well for meal prep – prep your ingredients in advance and toss them together when you are ready to enjoy.
Is kale caesar salad healthy?
Classic caesar salads are usually not considered healthy despite being a salad. They are high in fat and calories due to croutons, dressing, and cheese, and the only vegetable is romaine lettuce. A kale caesar packs more nutrition, with kale being high in vitamin A, C, & K, calcium, and manganese, but it can still be high in calories and fat depending on how it is prepared.
This kale caesar is different though! It is full of lots of different veggies, has protein from chicken, and is lightly dressed with healthy caesar salad made from greek yogurt. One cup has 221 calories with 17 grams of protein, 13 grams of carbs, 11 grams of fat, and 3 grams of fiber.
Ingredients
- chicken thighs
- olive oil
- lemon juice
- spices – garlic powder, onion powder, and dried parsley
- kale
- chickpeas
- cucumber
- red bell pepper
- cherry tomatoes
- sourdough croutons
- grated parmesan cheese
- caesar dressing
How to make a kale caesar salad
For the complete directions, ingredient amounts, serving size, and accurate nutrition breakdown, scroll down to the recipe card below.
Season chicken.
Add chicken to a large baking dish or plastic bag and toss with 1 tablespoon lemon juice, garlic powder, onion powder, dried parsley, and salt and pepper. Let sit while you prepare the remaining ingredients.
Prep remaining ingredients.
Make your dressing according to the instructions.
Massage kale.
Add kale to a large bowl or salad bowl. Add remaining 1 tablespoon olive oil, 1 tablespoon lemon juice, and a pinch of salt, and massage the kale with your hands until the leaves become dark green and tender.
Make salad.
Add chickpeas, cucumbers, bell peppers, tomatoes, chicken, croutons (only if eating immediately), parmesan cheese, and a pinch of salt and pepper. Pour over the dressing, toss well to combine, and enjoy!
Healthy caesar dressing
The star of the show is the homemade creamy caesar dressing. It’s lightened up by using greek yogurt and tahini, but does not skimp on flavor thanks to parmesan cheese, lemon, and anchovies. Whip up a batch and use as much as you like, depending on how coated you like your pasta salad.
Caesar salad dressing ingredients:
- plain greek yogurt
- tahini
- lemon juice
- grated parmesan cheese
- fresh garlic
- dijon mustard
- anchovy paste – optional, but adds that classic caesar dressing taste and some saltiness.
- water
- salt and pepper
Add all ingredients except the water to a glass jar. Whisk or use an immersion blender (my personal preference) until smooth. If desired, add some water to thin it out and mix again. Adjust according to taste.
Meal prep
This chopped kale caesar salad is a great meal prep option. The components can be prepped and stored separately in the fridge until you are ready to eat. I would suggest waiting to assemble and dress until you are ready to eat so the veggies stay nice and crisp and the croutons crunchy. If taking it on the go, store your dressing separately and toss everything together when you are ready to eat.
Storage and reheating
Substitutions and additions
- chicken thighs – chicken breasts will also work. To save some time, you can use a rotisserie chicken.
- olive oil – avocado oil will work instead.
- spices – garlic powder, onion powder, and dried parsley
- kale – I like using lacinato kale, but dinosaur kale will also work. You could also substitute romaine lettuce, but I tested the recipe with this, and I find it gets too soggy as the salad sits.
- chickpeas – white beans will work instead.
- veggies – feel free to swap out your favorite kinds or add more if desired.
- sourdough croutons – feel free to use your favorite croutons.
- grated parmesan cheese
- caesar dressing – you can use a store-bought dressing instead of making it at home.
And here are some additions you can add:
- avocado – for some creaminess.
- herbs – try fresh parsley or chives for a boost of freshness.
If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
Kale Caesar Salad with Chicken
ingredients
- 1 pound chicken thighs
- 2 tablespoons olive oil, divided (divided)
- 2 tablespoons lemon juice, divided
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried parsley
- 6 cups kale, stems removed and finely chopped (120 grams)
- 1 cup chickpeas, drained and rinsed
- 1 heaping cup diced cucumber (130 grams)
- 1 heaping cup diced red bell pepper (140 grams)
- 1/2 heaping cup cherry tomatoes, halved (90 grams)
- 1 cup sourdough croutons`
- 1/2 cup freshly grated parmesan cheese (1 ounce)
- 1/2 cup caesar dressing
- salt and pepper, to taste
- for topping – more croutons, freshly grated parmesan cheese…
instructions
- Season chicken. Add chicken to a large baking dish or plastic bag and toss with 1 tablespoon lemon juice, garlic powder, onion powder, dried parsley, and salt and pepper. Let sit while you prepare the remaining ingredients.
- Prep remaining ingredients. If needed, make your dressing and sourdough croutons. Chop vegetables.
- Cook chicken. In a large skillet over medium heat, add 1 tablespoon olive oil and let it get hot. Add chicken (make sure not to overcrowd) and cook for 10 minutes. Flip and cook another 5-10 minutes until cooked through and no pink remains. Remove from the pan and set aside to cool for a couple of minutes. Slice into bite-sized pieces.
- Make salad. Add kale to a large bowl or salad bowl. Add the remaining 1 tablespoon olive oil, 1 tablespoon lemon juice, and a pinch of salt, and massage the kale with your hands until the leaves become dark green and tender. Add chickpeas, cucumbers, bell peppers, tomatoes, chicken, croutons (only if eating immediately), parmesan cheese, and a pinch of salt and pepper. Pour over the dressing and toss well to combine.
- Enjoy! For the best texture, enjoy right away. If making it in advance, hold off on adding the croutons until ready to eat.
nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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