Grilled chicken salad is a fantastic option for a quick, healthy, and satisfying meal. This recipe combines the smoky flavor of grilled chicken with fresh greens and a tangy dressing, making it perfect for lunch or dinner. Whether you're following a keto diet or simply looking for a nutritious meal, this salad is a winner.
Why Grilled Chicken Caesar Salad is a Great Choice
Grilled chicken Caesar salad is naturally keto approved because it is low in carbs, and Caesar dressing is higher in fat content than other dressings. I love grilled chicken Caesar salad because it’s a meal that comes together quickly. I can meal prep the ingredients for the week and enjoy a delicious Caesar salad for lunch. Traditionally, a Caesar salad has crisp romaine lettuce, creamy Caesar dressing, a sprinkling of parmesan cheese, and a squeeze of fresh lemon.
Ingredients for Keto Grilled Chicken Salad
Here's what you'll need to create this flavorful and satisfying salad:
For the Salad:
- Chicken: 1-2 boneless, skinless chicken breasts or thighs, pounded to an even thickness. Chicken thighs have a higher fat content compared to chicken breast. This lends the protein to be more flavorful, especially when grilled.
- Lettuce: 4 cups of mixed green lettuce, chopped. Use your favorites, such as baby spinach, romaine, arugula, or massaged kale. You can cut up the romaine lettuce ahead of time and store it in a ziplock bag or container.
- Avocado: 2 small avocados, peeled, pitted, and sliced or chopped.
- Bacon: 6 slices of bacon, cooked and crumbled.
- Berries: 1 cup of fresh sliced strawberries, blackberries, or blueberries.
- Tomatoes: 1 cup of grape or cherry tomatoes, halved.
- Cucumber: 1/2 cucumber, sliced in rounds or chopped.
- Cheese (optional): 1/2 cup of crumbled dairy-free feta (such as Violife). Omit for Whole30 & paleo.
- Optional Toppings: Chopped nuts, toasted sesame seeds
For the Chicken Marinade:
- Salt and black pepper to taste
- 1/2 teaspoon garlic powder
- 1 tbsp olive oil
- Coriander, basil, crushed red pepper, 1 garlic glove, black pepper and some salt
For the Vinaigrette:
- 3-4 tbsp fresh lemon juice
- 1/2 teaspoon apple cider vinegar
- 2 tbsp Dijon mustard
- 1/2 tsp garlic powder
- 3 tbsp extra virgin olive oil or avocado oil
- Salt and pepper to taste
- Yogurt, vinegar, tamari, 1 garlic clove and mustard
Preparing the Grilled Chicken
Marinating the chicken is essential for adding flavor and keeping it moist during grilling.
- Marinate the Chicken: In a resealable zip-top bag, add the chicken, salt, pepper, garlic powder, coriander, basil, crushed red pepper, black pepper and some salt. Marinate for at least 30 minutes. Marinate the chicken the night before and store in the fridge in an airtight container or zip-top bag.
- Preheat the Grill: Preheat the grill to medium-high heat. Preheat the grill to high heat.
- Grill the Chicken: Grill the chicken for 4-5 minutes on each side or until the internal temperature reaches 165°F (74°C). Grilling the chicken offers a smoky taste to the salad. Grill chicken thighs over direct high heat for 3-5 minutes.
- Rest and Slice: Remove the chicken from the grill and tent with foil. Let it rest and cool a bit for about 10 minutes, then slice or chop into bite-sized pieces. Cut the chicken into bite-sized pieces. You can use any type of cooked chicken - grilled, cooked, baked - whatever you personally like.
Crafting the Vinaigrette
A vibrant vinaigrette ties all the elements of the salad together.
Read also: Easy Low-Carb Cheese Crackers
- Combine Ingredients: In a small bowl or jar, whisk together the fresh lemon juice, apple cider vinegar, Dijon mustard, garlic powder, extra virgin olive oil or avocado oil, salt, and pepper. Whisk together all the ingredients for the vinaigrette.
- Mix Well: Whisk or shake until the dressing is well combined. Whisk together the dressing the night before and store in a sealed jar in the fridge.
Assembling the Salad
Layering the ingredients ensures a balanced and flavorful bite every time.
- Prepare the Greens: Wash and dry the lettuce and mixed greens. Chop the vegetables - lettuce, cabbage, avocado, parsley, basil - get it all nicely chopped! Wash and dry the lettuce and mixed greens and store in a large zip-top bag.
- Combine Ingredients: In a large bowl, add the lettuce, then top with the cooked chicken, avocado, bacon, tomatoes, cucumber, and cheese (if using). Put everything you’ve got so far in a salad bowl.
- Dress the Salad: Drizzle the vinaigrette over the salad right before serving. Drizzle 1 teaspoon over the sliced avocado to prevent browning. Add the dressing, Parmesan cheese, mix well and add salt and pepper to taste.
- Garnish: Add any other toppings you like. Top with some roughly chopped walnuts and toasted sesame seeds. You can leave out the walnuts or olives if you don't want them, but I highly recommend the Parmesan cheese and toasted sesame seeds!
To assemble the Caesar salad, layer down 2 cups of romaine lettuce, ½ of the sliced chicken thighs, 2 tablespoons of parmesan cheese, 2 tablespoons of Caesar dressing and ½ the lemon slices.
Tips for Meal Prepping
This salad is ideal for meal prepping, allowing you to enjoy a healthy lunch or dinner throughout the week.
- Store Ingredients Separately: Store the chicken and salad components separately in airtight containers in the fridge. To meal prep a Caesar salad, store all your ingredients separately. Then combine them when you want to make your Caesar salad.
- Keep Greens Fresh: Wash and dry the lettuce and mixed greens thoroughly before storing them in a zip-top bag with a paper towel to absorb excess moisture.
- Assemble Before Serving: Combine the ingredients with the dressing and cheese right before serving to keep everything fresh.
Salad Variations
This recipe is highly customizable to suit your preferences and dietary needs.
- Meatless Option: Leave out the chicken and bacon for a vegetarian or vegan version.
- Different Proteins: Use grilled shrimp, turkey, or even tofu instead of chicken. Chicken or turkey will work well here, and leftovers are fine.
- Cheese Substitutes: If you don’t have avocado, but you have a tub of guacamole, use a dollop of it.
- Add Vegetables: Feel free to add your favorite toppings like chopped nuts and crumbled cheeses.
- Lighter Dressing: If you're looking for a lighter dressing, you can use a yogurt-based dressing or a simple olive oil and lemon vinaigrette. Just make sure to season it well! You can even make this with a healthy blueberry vinaigrette if you prefer.
Serving Suggestions
This Grilled Chicken Salad is perfect as a main course for lunch or dinner. Serve it with a side of keto-friendly bread or crackers for a complete meal.
Read also: Keto Calorie Counting: A Detailed Guide
Addressing Common Questions
- Can I use a different type of chicken in this salad? Absolutely! While the recipe calls for skinless, boneless chicken thighs for their juiciness, you can also use chicken breasts or even grilled shrimp for a different twist.
- How should I store leftovers of the Grilled Chicken Caesar Salad? Store the chicken and salad components separately in airtight containers in the fridge. The salad is best enjoyed fresh, but it can last up to 2 days if stored properly.
- Is this recipe suitable for meal prep? Yes, this salad is great for meal prep! Just grill the chicken and chop the romaine ahead of time, then combine them with the dressing and cheese right before serving to keep everything fresh.
- Can I add more veggies to this salad? Definitely!
Keto BBQ Chicken Salad Variation
Satisfy your craving for barbeque with this keto BBQ chicken salad recipe while using up leftovers in the fridge! In this section I explain the ingredients and give substitution ideas where applicable. There are quite a few components going on in this salad! But don’t let that deter you.
- Prepare the BBQ Chicken: Stir together the chicken or turkey and BBQ sauce in a small bowl.
- Keto Croutons: The biggest surprise item of this salad is probably the croutons! These croutons do a pretty darn good job of simulating real croutons. Yes, you can eat croutons while following a ketogenic diet! Just use keto bread to make them. I used the recipe for keto Croutons from my Keto Bread cookbook.
- Arrange the Salads: To arrange the salads, add the lettuce to the bottom of a large salad bowl.
Nutritional Information
Here's an approximate nutritional breakdown per serving:
- Calories: 492
- Fat: 38g
- Carbohydrates: 14g
- Fiber: 9g
- Sugar: 4g
- Protein: 14g
Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy.
Read also: Magnesium Supplements for Keto