Mediterranean Diet 101

Chicken Caesar Salad Recipe

Chicken Caesar salad recipe is type of grilled chicken salad where grilled chicken meat is mixed with various vegetables creating main course salad. This grilled chicken salad recipe can be very fulfilling meal with low amount of calories.


What do we need for chicken Caesar recipe? Well, this is not quick meal to make, especially if you are making it for 4 or more persons, but, generally you need:

- chicken breast
- lettuce
- cabbage - white, red, any kind you use for 'ordinary' salads
- eggs
- corn
- beans
- tomatoes
- cucumbers
- paprika
- zucchini
- eggplant
- onions (various)
- garlic
- low calories salad dressing
- low calories meat sauce/dressing for meat marinade

All of this is not necessary, but it makes one great chicken Caesar salad.

OK, lets make salad :o)


Remove any visible fat from chicken breast meat, add some salt and meat sauce for (chicken) marinade.

Usually, I make my own chicken breast marinade, but simply for a change, I bough one - it is not mayonnaise based, although it looks like one. Always read labels and look for ingredients and macronutrient content.


Using thin, very sharp knife, slice one garlic clove into thin slices. Also, cut eggplant into slices - one 200g eggplant can be sliced into three slices.

Then, cut small grooves in eggplant slices and push garlic slices into eggplants. Garlic will improve already great eggplants' taste.

Add some salt and maybe some pepper.

chicken-ceasar-salad-recipe-3Peel off and slice zucchini and add some salt.
chicken-ceasar-salad-recipe-4Put some eggs to boil. How many eggs, depends on your preferences, but one half to two eggs per plate are OK.

Prepare other vegetables: wash the lettuce, paprika, tomatoes, put the corn and beans into the strainer and wash with plenty of water, chop up the cabbage, peel off the cucumbers ...

For seasoning use only salt, some pepper and vinegar - no oil of any kind. These salads can 'soak' easily 3-4 tablespoons of various oils and that can increase calories significantly.

chicken-ceasar-salad-recipe-6Preheat non-stick grill pan and grill chicken breast without oil.

chicken-ceasar-salad-recipe-7After the meat, grill your vegetables.

Zucchinis don't need any oil, but grilling eggplants with few drops of olive oil improves their aroma and taste even more - for one eggplant (three slices), half a tablespoon of olive is more than enough.

When grilling with olive oil, decrease the heat.


It is time to arrange the food.

First start with lettuce leaves, three to four per plate are enough.

Add some cabbage (white, red, etc).


Add tomatoes, cucumbers, some onions and some salad dressing. I prefer vinegar based dressings, they tend to be low on calories - read labels before buying.


Add rest of the food:

- paprika

- canned (or cooked if you have time) corn and beans

- grilled chicken breast

- grilled zucchini

- grilled eggplant

- hard boiled egg (one half is more than enough)


Serve warm and enjoy this great salad.


There is plenty of 'everything' on the plate - this is large volume meal. Eat slowly and enjoy every bite :o)

Chicken Caesar Salad Calories

Macronutrient content of one plate of this grilled chicken salad are given in the following table (approximate values):

Food Amount Protein Carbs Fats Fibers
Chicken Breast  150g  33g 0g 3g 0g
Lettuce  30g  0g 1g 0g 1g
Cabbage  100g  3g  4g 0g 2g
Tomatoes  100g  1g 5g 0g 1g
Cucumbers  50g  0g 1g 0g 1g
Onions  30g  0g 2g 0g 0g
Zucchini  150g  1g  5g  0g 2g
Eggplant  100g  1g 6g 0g 3g
Canned Corn  50g  1g 7g 0g 1g
Paprika 30g 0g 2g 0g 0g
Canned Beans  50g  2g  8g  0g  2g
Eggs  30g  3g  0g  3g  0g
Salad Dressing  15g  1g 3g  2g 0g
Meat Marinade 15g 0g 2g 3g 0g
Olive Oil 5g 0g 0g 5g  
Total:  ~ 45g ~ 45g ~ 15g  13g
Calories: 180 kcal 180 kcal 135g kcal -

 This Caesar salad has around 500 kcal per serving. Most calories come from protein and carbs and rest from fats. Most important thing about this salad is to add NO oil of any kind while cooking, add NO oil of any kind to vegetables and to use only a tablespoon of vinegar based salad dressing. You can use other dressings, of course, just read labels. Fiber content is around 13g, what is around half of daily recommended amount (25-30g). This meal is vitamin and mineral 'bomb' - it takes some time to prepare, but it is worth it.

Amounts of macronutrients can and should be varied according to personal needs and preferences. Some people find 500 kcal per single meal little bit to much - it is important to reduce every ingredient little bit, so that you can enjoy this meal fully.

Even if you are on Carbohydrate Cycling Diet, you should have meals like this, at least from time to time on high or moderate carbs days.

And if you are NOT dieting, you must try this recipe ... :)

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