Lemon Kale Caesar Salad is a healthier spin on the classic Caesar Salad! A zesty blend of citrus juices, healthy caesar dressing, juicy chicken, and some essential toppings make this salad far from boring!
Love easy salad recipes? This is one of my favorite recipes to meal prep for the week! Also try my pasta salad with salami, broccoli cranberry salad and green goddess salad next.
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Ingredients
- Lettuce - I used half of the kale and half of large Romaine lettuce. Did you know that there are many varieties of kale? I used curly kale (which is the most common and works just fine in salads if softened properly). It's often sold as a bunch of leaves bound together, although it grows as a loose cabbage head. To prep: Remove the large stems and chop or tear the leaves. You can also make a kale chiffonade or simply cut it into ribbons.
- Citrus - if you're not used to adding lemon or lime juice to your salad and poultry dishes, I recommend using my recipe as a base and taste-testing as you go. I usually add more citrus juice than stated in this recipe (because I'm used to and love the flavor!).
- Salt - 8 cups of mixed lettuce needs a generous amount of salt. That's why I like to salt the leaves separately and add some salt to the dressing. I cut the lettuce into large chunks first, sprinkle generously with salt, and massage the leaves well (I do this with regular cabbage too when making cabbage salad). Then I drizzle the leaves with a bit of olive oil and let it marinate for at least 30 minutes until it softens and the flavors blend together.
- Dressing - it is my interpretation of classical caesar salad dressing with a little twist (of citrus). If you want to have a really light dressing I highly recommend using a simple Lemon Vinaigrette instead.
- Yogurt - for a healthier option I've chosen Greek yogurt as it has a good thick and creamy texture. It has fewer calories and is good for weight watchers. If you want a richer flavor, use mayonnaise instead, or make it half mayo and half yogurt. Both of these can be substituted with at least 20% sour cream or creme fraiche.
- Parmesan - freshly grated or shaved parmesan cheese (I like to use a block of cheese and grate it myself, the texture and flavor are just so much better than buying a grated one).
- Meat - chicken breast is first rubbed with seasonings and then pan-fried (or use grilled chicken instead) until golden brown and slightly crisp outside and very tender inside. Very simple and budget-friendly! The original Chic-fil-A Lemon Kale Salad recipe calls for a specific marinade with pickled juice, milk, and seasonings.
- Sardines - add that incredible umami flavor! You only need a small sardine or anchovies, don't worry you'll not even taste the fish flavor here!
- Olive oil - a good quality olive oil goes along the way! It will give extra creaminess to the dressing.
Step by step photos can be found below the recipe card.
Tips
- Whisk - once the oil is added to the dressing make sure to whisk the dressing vigorously to avoid separation. Once the dressing will be refrigerated, give it another good stir before adding it to the salad.
- Kale - there are lots of varieties and flavors. Lascinato aka Tuscan kale tends to be the mildest variety of kale and is great to enjoy raw in salads as well as sauteed.
- How to tenderize tough kale - Whatever kale you can get, it is possible to soften the tough leaves and remove bitterness (not completely though). Add the chopped lettuce leaves into a large bowl, season with some salt, and a drizzle of lemon or lime juice. Massage the leaves well for 5 or more minutes. Drizzle with olive oil and let stand like this for at least 30 minutes. Refrigerating is not essential if you plan to consume within 1 hour. This step helps the lettuce to soak up the flavors that will soften it and reduce the bitterness quite a bit.
- It is common sense, but don't overcook the chicken. I highly recommend using a kitchen thermometer for poultry and meat (chicken doneness is 165 degrees Fahrenheit). If you don't have a thermometer, the easiest way for you is to cut the chicken into small strips or the chicken breast in half lengthwise. This way it will cook even faster and you can taste test a small part to see the doneness level. For even cooking pound each breast lightly before cooking.
Why is my Caesar dressing separating?
Caesar salad dressing may separate if you added too much olive oil, citrus juice, and not whisked well. Olive oil should be added while vigorously stirring the rest of the ingredients in a small jar. The dressing may separate once refrigerated too. It is normal.
Serving Suggestions
Serve this healthy dish for lunch as it is or with a few extra meals such as:
- Carrot Ginger Turmeric Soup - The perfect combination that we have loved for years.
- Asparagus With Cheese and Tomatoes - make this to increase the veggies intake to the max.
- Parmesan Truffle Fries- whether you go for truffles or not, these fries are delicious and healthy without any deep frying.
Freezing And Storing Instructions
- Make-ahead tips - want to enjoy the salad later? No worries, chop the lettuce, massage it with salt and lemon juice and refrigerate for a day or two.
- To store. Whisked Creamy Caesar dressing will keep in the fridge for 2-3 days tightly sealed in a container or a mason jar. It may separate and thicken a bit but adding a splash of water, and milk and giving it a good stir will restore its initial texture.
- Although I don't recommend cooking the chicken in advance, this is an option too. Once cooked consume it within 2-3 days. For easier meal prep, season the raw chicken breast with spices, cover in plastic wrap, and refrigerate for 2 days. On the day pan-fried as described in the recipe instructions.
Before You Head Out
If you gave this recipe a try, I'd be so thankful if you could leave a ★★★★★ rating and review below. It helps other readers, supports my work, and means the world to me. Thank you for being part of The Yummy Bowl family. Happy cooking! ❤️
Recipe Card
Healthy Kale Caesar Salad
Ingredients
Method
- Mash the sardine in a small bowl or mason jar. Add all dressing ingredients. Stir/shake like crazy.
- Refrigerate for at least 15 minutes to 1 hour for the flavors to blend.
- Meanwhile, add the chopped lettuce into a large bowl, season with some salt, black pepper, and a drizzle of lemon or lime juice. Massage the leaves well for 3-5 minutes.
- Drizzle with olive oil and let stand like his for at least 30 minutes.
- This step helps the lettuce to soak up the flavors that will soften it and reduce the bitterness quite a bit (I don't recommend using a very bitter Olive oil here).
- Chicken. Mix the chicken seasonings in a small bowl and rub the chicken breast on both sides.
- Heat up cooking oil in a nonstick skillet over medium-high heat. Once the oil is sizzling hot, add the chicken breast and cook for 5-6 minutes on both sides (small to medium chicken breast). For a small or thinner chicken breast you'd need about 3-4 minutes on both sides. To ensure that chicken is cooked through, use a kitchen thermometer inserted into the thickest part of the chicken to register 165 Degrees Fahrenheit. Set aside on a plate lined with kitchen paper towels.
- Assemble. Arrange the lettuce in a large serving bowl, follow with chicken, tomatoes, eggs, gluten-free croutons, Parmesan cheese, lime and lemon slices and fresh black pepper. When the dressing is refrigerated enough, give it a good stir and pour over the salad. Dig in!
Video
Notes
- Kale - there are lots of varieties and flavors. Lascinato aka Tuscan kale tends to be the mildest variety of kale and is great to enjoy raw in salads as well as sauteed.
- How to tenderize tough kale - Whatever kale you can get, it is possible to soften the tough leaves and remove bitterness (not completely though). Add the chopped lettuce leaves into a large bowl, season with some salt, and a drizzle of lemon or lime juice. Massage the leaves well for 5 or more minutes. Drizzle with olive oil and let stand like this for at least 30 minutes. Refrigerating is not essential if you plan to consume within 1 hour. This step helps the lettuce to soak up the flavors that will soften it and reduce the bitterness quite a bit.
- Lettuce - you'll need a little extra citrus juice, salt, pepper and olive oil for massaging the leaves that are not mentioned in the ingredients.
- Don't overcook chicken - chicken is ready once the kitchen thermometer inserted in the thickest part of the chicken breast registers 165 degrees Fahrenheit.
- Seasonings for chicken - just salt and pepper is enough for the chicken here. For little extra flavorings add paprika and onion powder.
Tried this recipe?
Let us know how it was!Note: Nutrition information is estimated and varies based on the products used.
Full Nutrition Disclaimer can be found here.
Instructions + Step By Step Photos
- Mash the sardine in a small bowl or mason jar. Add all dressing ingredients.
- Whisk or shake like crazy and refrigerate for at least 15 minutes to 1 hour for the flavors to blend.
- Meanwhile, add the chopped lettuce into a large bowl, and season with some salt, black pepper, and a drizzle of lemon or lime juice. Massage the leaves well for 3-5 minutes. Drizzle with olive oil and let stand like this for at least 30 minutes.
This step helps the lettuce to soak up the flavors that will soften it and reduce the bitterness quite a bit (I don't recommend using a bitter Olive oil here).
- Chicken. Mix the chicken seasonings in a small bowl and rub the chicken breast on both sides.
- Heat up cooking oil in a nonstick skillet over medium-high heat. Once the oil is sizzling hot, add the chicken breast and cook for 5-6 minutes on both sides (small to medium chicken breast, if too thick, cut the chicken breast in half lengthwise). For a small or thinner chicken breast, you'd need about 3-4 minutes on both sides.
- To ensure that the chicken is cooked through, use a kitchen thermometer inserted into the thickest part of the chicken to register 165 Degrees Fahrenheit. Set aside on a plate lined with kitchen paper towels.
- Assemble. Arrange the lettuce in a large serving bowl, follow with chicken, tomatoes, eggs, gluten free croutons, parmesan cheese, lime and lemon slices and fresh black pepper.
- When the dressing is refrigerated enough, give it a good stir and pour over the salad. Dig in!
FAQ
Some kale varieties are naturally more bitter than others. Tuscan kale is the most popular salad and is less bitter. To use it in salads season the kale first with salt, lemon juice, and massage well for 5 minutes or so.
Top with olive oil, massage again lightly, and let stand like this for at least 30 minutes or refrigerate for 1-2 days. Let it come to room temperature before mixing with the rest salad ingredients.
Kale is fully edible in its raw or cooked form. Although raw kale requires more prep work on your side to make it tender and less bitter.
Lascinato kale (also called Tuscan kale) tends to be the mildest variety of kale and is great to enjoy raw in salads as well as sauteed.
Easy Chicken Recipes
Some of my popular chicken recipes include Crispy Chicken Wrap Recipe, Creamy Chicken Tacos, and many more.
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Julia | The Yummy Bowl
Easy alternative to a traditional Caesar Salad.