This healthy Caesar salad will have you rethinking your lunch game. It's loaded with plant protein and is super tasty. The caesar dressing is made with yogurt (egg-free!) and the crispy chickpeas replace traditional croutons for a high protein swap.
Let me just start out this post by telling you that I did not like Caesar salads before pregnancy. I always thought the caesar dressing was weird because it was made out of anchovies (ew), but now I've seen the light.
Let's start by talking about the dressing. I adapted an eggless recipe from this link and made it more interstitial cystitis friendly. I bought a tube of anchovy paste at the market (to my surprise it was under $2.00) and it was a game changer. I still don't think I like actual anchovies on my Caesar salad, but the anchovy paste has such a good flavor that pairs well with the garlic and lemon of the yogurt caesar dressing. You guys have to try it!
Ingredients in a Healthy Caesar Salad
- Romaine lettuce: Because you need a nice crunch from the lettuce and romaine is a superstar with that.
- Chickpeas: SEASONED HEAVILY. That's right, roast up those chickpeas in the oven (it's not complicated, don't worry) and use some caraway seeds (if you have them), lots of garlic powder, onion powder and salt and pepper. They replace the croutons in a traditional caesar and add that plant protein (and fiber).
- Quinoa: I always like to add quinoa to my salads to bulk them up a bit. Quinoa has magnesium, folate and iron. It contains more fiber and protein than most other grains and is flavorless, so it really goes with anything.
- Shaved parmesan: This is optional, but who doesn't love a little parmesan cheese?
- Avocado: I diced up ~¼ of an avocado for one salad to boost the salad's omega 3 and potassium value.
- Cherry tomatoes and black pepper: The little cherry tomatoes give the salad a pop of freshness and the black pepper lend a nice kick to the salad.
Is Caesar Salad Good for you? How do I make a Caesar salad healthy?
I would say this depends on the toppings! Also, if you choose a store bought salad dressing that's loaded with preservatives, fillers, stabilizers, sugar and fat... you might want to re-think that choice. I always tell people anything you make from home is going to be so much better for you than store bought.
This healthy Caesar salad is vegetarian, contains 29g amount of good fat, 16 protein and 11 grams fiber. If you wanted more protein, additional add in's could include: cashews, tofu, tempeh, shrimp, lentils, or chicken.
Creamy Yogurt Caesar Dressing
The easiest way to make this yogurt caesar dressing is to use an immersion blender. I've spoken about them before in this post and linked my favorite one I use here.
- EVOO
- Plain greek yogurt
- Lemon
- Dijon
- Garlic
- Anchovy paste - game changer, I'm telling you!
- Grated parm
- Ground Pepper
- Salt
If you like a thinner salad dressing you can just add water to thin it out as desired.
Crispy Chickpeas as Croutons
Chickpeas are pretty versatile. You can put whatever kind of seasoning you want on them, but I like them heavily seasoned where you have to towel off your hands after eating some. These spices paired well with the caesar dressing, but like I said, you can choose your own flavors if you want.
- Garlic powder
- Onion powder
- Caraway seeds
- Salt and pepper
- EVOO
Let me know if you guys have any questions regarding this recipe! It's been one of my favorites lately!
Don't forget to PIN IT for later!
PrintHealthy Caesar Salad
- Total Time: 40 minutes
- Yield: 4 1x
- Diet: Vegetarian
Description
This healthy Caesar salad will have you rethinking your lunch game. It's loaded with plant protein and is super tasty. The caesar dressing is made with yogurt (egg-free!) and the crispy chickpeas replace traditional croutons for a high protein swap.
Ingredients
Yogurt Caesar Dressing:
- 2 tbsp EVOO
- ⅓ cup plain greek yogurt
- half of a lemon, juiced (about 2 tbsp)
- 1 tbsp dijon mustard
- 2 cloves garlic
- ¾ tbsp anchovy paste
- ⅓ cup parmesan cheese, grated
- ¼ tsp salt
- ¼ tsp black pepper
- 2-3 tbsp of water to thin, as desired
Crispy Chickpea Croutons:
- 1 can chickpeas, drained, rinsed and patted dry
- 2 tbsp EVOO
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp caraway seeds (if you have them)
- ⅛ salt
- ¼ cracked pepper
Salad
- 2-3 bunches of romaine lettuce, chopped
- 1 cup of quinoa, cooked
- 1 avocado, diced
- ¼ cup parmesan, shaved from wedge (optional)
- ½ pint cherry tomatoes, halved
- Garnish with freshly cracked black pepper and additional caraway seeds
Instructions
- Yogurt Caesar dressing: Blend all ingredients in a small blender or use an immersion blender until smooth. Add additional water to thin it out as desired.
- Crispy Chickpea Croutons: Heat oven to 400F. Place chickpeas on a sheet pan and season with all ingredients. Bake for 15 minutes at 400F, stir then bake for an additional 15 minutes until crispy. Let them cool for at least 5 minutes before placing onto the salad
- Assemble the healthy Caesar salad: Divide all ingredients into 4 separate containers for individual salads or place everything in a large bowl for family style. Top with crispy chickpea croutons and drizzle with yogurt caesar dressing prior to serving.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Salads, Dinner, Lunch
- Method: Assemble
- Cuisine: Italian
Danielle Rau
My new go to salad! So flavorful! The dressing is SO tasty! I had all of these ingredients in my fridge/pantry already!