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Low Carb Grilled Chicken Caesar Salad

This Low Carb Grilled Chicken Caesar Salad is a keto-friendly twist on the classic, featuring juicy marinated grilled chicken, crisp romaine lettuce, rich parmesan, and a creamy homemade Caesar dressing with no added sugar. Crunchy parmesan crisps and optional toasted almonds replace traditional croutons for satisfying texture while keeping carbs in check, making this salad perfect for meal prep, quick weeknight dinners, or a hearty lunch that fits your keto lifestyle.
Course Dinner, Lunch, Main Course, Salad
Cuisine American, Italian
Keyword Caesar Salad, Chicken, gluten free, keto, low-carb, meal prep
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 servings
Calories 540kcal

Equipment

  • Mixing bowl
  • Whisk
  • grill or grill pan
  • baking sheet
  • Parchment Paper
  • Cutting board
  • Chef's knife
  • Tongs

Ingredients

For the grilled chicken

  • 1 1/2 pounds boneless skinless chicken thighs or breasts patted dry
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice freshly squeezed
  • 3 cloves garlic minced
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper freshly ground

For the keto Caesar dressing

  • 1/2 cup mayonnaise sugar free, preferably avocado oil based
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons lemon juice freshly squeezed
  • 2 teaspoons Dijon mustard no added sugar
  • 1 teaspoon Worcestershire sauce check for low or no sugar
  • 1 teaspoon anchovy paste optional but recommended
  • 2 cloves garlic finely minced or grated
  • 2 tablespoons olive oil
  • 2 tablespoons water more as needed to thin
  • 1/4 teaspoon sea salt or to taste
  • 1/4 teaspoon black pepper or to taste

For the salad

  • 2 heads romaine lettuce cored and chopped
  • 1 cup shaved or shredded Parmesan cheese
  • 1/4 cup sliced almonds toasted, optional for extra crunch

For the parmesan crisps

  • 1 cup finely grated Parmesan cheese for baking into crisps

Instructions

  • In a large bowl whisk together the olive oil, lemon juice, minced garlic, sea salt, and black pepper for the chicken marinade.
  • Add the chicken thighs or breasts to the bowl, toss to coat well in the marinade, cover, and refrigerate for at least thirty minutes or up to eight hours.
  • Preheat the oven to three hundred seventy five degrees Fahrenheit and line a baking sheet with parchment paper for the parmesan crisps.
  • Spoon small mounds of the finely grated Parmesan onto the prepared baking sheet and flatten each mound into a thin circle, leaving space between them to spread.
  • Bake the parmesan crisps until golden and bubbly around the edges, about six to eight minutes, then let them cool completely on the pan to crisp up before removing.
  • While the crisps bake, prepare the Caesar dressing by whisking together the mayonnaise, grated Parmesan, lemon juice, Dijon mustard, Worcestershire sauce, anchovy paste, minced garlic, olive oil, and water in a mixing bowl until smooth and creamy.
  • Season the dressing with sea salt and black pepper to taste, adding a little more water if needed to reach your desired pourable consistency, then refrigerate until ready to use.
  • Preheat a grill or grill pan over medium high heat and lightly oil the grates to prevent sticking.
  • Remove the chicken from the marinade, letting excess drip off, and grill until cooked through and charred in spots, about five to seven minutes per side depending on thickness, then transfer to a plate to rest for five minutes.
  • While the chicken rests, place the chopped romaine lettuce in a large salad bowl and add the shaved or shredded Parmesan and toasted sliced almonds if using.
  • Slice the grilled chicken into strips or bite sized pieces and add it to the salad bowl.
  • Drizzle the keto Caesar dressing over the salad and toss gently until the lettuce and chicken are evenly coated, adding more dressing to taste if desired.
  • Break the cooled parmesan crisps into bite sized pieces and scatter them over the top of the salad just before serving for a crunchy low carb crouton replacement.

Notes

For easy meal prep, store the grilled chicken, chopped romaine, dressing, and parmesan crisps in separate airtight containers in the refrigerator and assemble just before eating to keep everything crisp and fresh. To reduce carbs even further, omit the sliced almonds or use fewer parmesan crisps, and always check labels on mayonnaise and Worcestershire sauce to avoid added sugars that can increase net carbs.

Nutrition

Calories: 540kcal | Carbohydrates: 7g | Protein: 37g | Fat: 42g | Saturated Fat: 11g | Cholesterol: 150mg | Sodium: 980mg | Fiber: 2g