This lemon kale Caesar salad recipe calls for savory chicken chunks, crispy croutons, and fresh greens tossed together in a delicious homemade Caesar dressing. We’d love for you to try it and see how this lovely side dish can brighten up your meal!
Is Our Lemon Kale Caesar Salad Healthy?
The simple answer is yes, it is very good for your health.
First of all, this dish is low in carbs and calories, which makes it a wonderful option for those seeking to lose weight or are on low-carb diets. To be specific, this dish contains only 249 kcal, and the amount of carbohydrate in the dish is 5.4 g which accounts for just 2% of your daily recommended intake.
With chicken as one of the main ingredients, the amount of protein in this dish is fairly high, specifically 22g per serving. Sufficient consumption of protein is important because it helps with building and repairing muscles and tissues.
Kale must be mentioned, too. It is known as a superfood, packed with vitamins, minerals, and fiber such as vitamins A, C, potassium and calcium. Kale can do a world of good for your body, such as helping to improve eye health, heart health, and skin health.
Now, let’s take a closer look at the ingredient list!
1. For the Salad:
Chicken breast: For this recipe, we chose skinless boneless chicken breast for a lean source of protein.
Seasoning: To season the chicken, we simply used salt, pepper, paprika and olive oil.
Lettuce: We chose romaine lettuce for its mild taste and crunchy texture.
Kale: This salad works best with fresh, raw kale.
French baguette: We use a French baguette to make crispy croutons for added crunchy texture.
2. For the Lemon Caesar Dressing:
Olive oil: For the best quality, use cold pressed extra virgin olive oil (EVOO).
Spices: Spices for seasoning and making the dressing include salt, pepper, and garlic powder.
Mustard: Traditional Dijon mustard is slightly salty and has a complex tang. Adding this to the dressing creates a sharper and stronger taste.
Lemon zest: Lemon zest is added for extra flavor and aroma.
Lemon juice: Tangy lemon juice will do wonders for your salad in both lifting and preserving it.
How to Prepare Ingredients for This Salad
For the Meat
Make sure to marinate the chicken before you cook it. Simply rub the chicken with paprika, pepper, salt, and olive oil. Feel free to adjust the amount to fit your taste.
For the Vegetables
Pick and wash your greens before chopping them into bite-sized pieces. A tip for making your raw kale less harsh in texture and less bitter in taste is to give them a quick massage. Place your kale in a large bowl, add in 2 tablespoons olive oil or lemon juice, then gently massage your kale for about 3-5 minutes.
For the Topping
Simply cut the French baguette into small cubes for making croutons later.
What to Eat With This Dish
If you are on a low-calorie diet, then having this dish as a main for lunch or dinner would be awesome, thanks to the protein from the chicken breast and the fiber present in the veggies.
However, if you’re looking for something more fulfilling, then this lemon kale Caesar salad can be served as a delightful appetizer or as a lovely side dish to complement your meal.
How to Store the Leftovers
It is best to separate the salad and the dressing before storing them in the fridge. This will help the veggies remain crunchy and not go limp.
By doing this, you can keep your salad fresh for up to 2 days, whereas dressed salad can only last for 1 day in the fridge.
Salads Featuring Golden Chicken Pieces
This buffalo chicken salad recipe introduces a splendid way to enjoy your favorite smoky flavor of buffalo wings in the form of a healthy salad. It comes with much fewer calories and cholesterol, and also requires less time and effort to put together.
This Southwestern Salad recipe will add some color and a lot of flavor to your meal. Fresh vegetables, black beans, tortilla chips, air-fried chicken, and hearty seasonings abound are what it offers.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
This lemon kale caesar salad is a perfect balance between creamy and tangy flavors. It's packed with nutrients and the kale adds a nice crunch.