LunchHigh ProteinLow CarbGluten Free
Lean Chicken Caesar Salad
All the flavor, half the fat - 45g protein, 9g carbs.
Prep
10m
Cook
12m
Total
22m
Servings
2
kcal
410
Protein
45g
Carbs
9g
Fat
22g
Macros per serving
Overview
Why it works
The classic Caesar, rebuilt for athletes. Greek-yogurt-based dressing keeps macros lean without losing the creamy edge.
- Greek yogurt cuts ~200 kcal vs. classic Caesar dressing.
- Romaine is high volume, low calorie - perfect on a cut.
- Chicken breast keeps the protein-to-calorie ratio elite.
Ingredients
Ingredients · 2 servings
Salad
- 2 chicken breasts (~300 g)
- 2 heads romaine, chopped
- 30 g shaved parmesan
- 2 tbsp olive oil
- Salt, pepper
Dressing
- 1/2 cup Greek yogurt
- 1 tbsp Dijon
- 1 tbsp lemon juice
- 1 garlic clove, grated
- 2 anchovies, mashed
- 1 tbsp grated parmesan
- Cracked pepper
Instructions
Step by step
- 1
Season chicken with salt, pepper, olive oil.
- 2
Grill 5–6 minutes per side until 74 °C / 165 °F. Rest 5 min.
- 3
Whisk all dressing ingredients.
- 4
Toss romaine with dressing.
- 5
Slice chicken, top salad, finish with shaved parmesan.
Pro Tips
Coach-level details
- Brine chicken in salt water 30 minutes for juiciness.
- Toast a handful of sourdough cubes for low-carb-friendly croutons.
- Anchovies are non-negotiable for real Caesar flavor.
Storage & Swaps
Keep it, swap it, save it
Storage
- Dressing keeps 5 days.
- Build salads to order.
- Label containers with the prep date.
Smart swaps
- Air-fryer chickpeas for vegan version.
- Grilled salmon for omega-3 boost.
- Kale instead of romaine for extra nutrients.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.