You need to try this deliciously good-for-you Caesar Salad recipe that uses avocado to create a rich, creamy tasting version of this classic. All week on my Instagram, I am sharing ways to eat more healthy salad bowls super loaded with plenty of leafy greens. Come join in the fun by following along and tuning into the blog all week for the free recipes! Ready? Let's start cooking..
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Caesar Salad is a staple salad and a delicious summer treat whether it is served with toasted tofu, Cajun chicken, prawns or plated plain. However, many people choose to avoid Caesar salads because of the traditionally high fat content in the rich, creamy dressing. But you don't have to anymore, not with my wholefood version!
Guiltless Caesar Salad Recipe Variations
This salad recipe can be easily adjusted for a range of dietary needs by omitting the chicken and egg, and substituting these for a high protein, vegetarian ingredient such as tofu or tempeh. Season to taste and these can be just as nice. I have loved making this recipe using kale and spinach instead of Romain lettuce, even shredded cabbage once or twice! Don't be shy to experiment with fruit in your salads!
The way to make your favourite pub food healthier is to make it at home using only wholefood ingredients. Here we have made the salad dressing from scratch eliminating unnecessary sugars, artificial flavours and preservatives often found in store-bought salad dressings. You can also control the quality of fat better by being super choosy with your Greek yoghurt choice and making the dressing in your own kitchen.
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High Protein Caesar Salad Recipe
Ingredients
1 head of Romaine or butter lettuce, organic
3 hard boiled eggs (omit if vegan), chopped
1 Hass avocado, cut into chunks
1 fillet of chicken breast*, organic (*use a block of tofu if vegan)
2 green onions, chopped finely
3 tbsp grated parmesan cheese (use nutritional yeast if vegan)
2 tbsp of your favourite seasoning, I love Cajun for this
2 tbsp olive oil, for sauté
cracked pepper and pink rock salt to season
For the Caesar salad, dice the chicken (or tofu) into bite-size pieces and sauté in the seasoning. Once cooked and outside golden, set aside to cool slightly. In a large bowl, tear or chop the Romaine lettuce into pieces. Add the avocado chunks, parmesan cheese, cooked chicken and then the dressing. Toss and then scatter the hard boiled eggs and green onions over the top.
Guiltless Caesar Salad Dressing
Ingredients
1 cup plain yogurt, Greek (or your favourite non-dairy version)
1/2 cup freshly grated Parmesan cheese or 3 tbsp nutritional yeast
3/4 tsp anchovy paste (to taste)
3 tbsp fresh lemon juice
1 1/2 tsp Dijon mustard
3 tbsp extra virgin olive oil
(optional) 1 tsp of your favourite Italian spice blend
For the salad dressing, add all the ingredients to a blender and blend on high until well combined and a creamy texture. Can be stored in a sealed mason jar for a few days but may need to be stirred as it can settle. You only need a 1-2 tablespoons to enjoy its creamy flavour.
This wholefood-based salad is super filling and loaded with protein from the chicken and egg, healthy fats from the avocado and light on the dressing without sacrificing flavour. I'd love to know if you make these and what combinations you come up with. Tell me in the comments or hit the chat button and share your photos.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and freelancing as a digital creator for other practitioners. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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Made it, love it!!
How much anchovy paste? 3/4 or 1 1/2 tsp? The recipe shows both.
Oh now this looks incredible! I usually avoid this type of salad because of the fats and calories. Saved this one!
Oh my this salad tastes so damn good! Made is several times in last two weeks, obsessed!
THE BEST! This turned out so well, thank you much!!! I'll be making it all summer, gone in seconds.