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Few dishes strike the perfect balance between simplicity, elegance, and full-bodied flavor like a well-made Caesar salad. But when you add tender grilled chicken and make it keto-friendly, it becomes more than a side dish—it transforms into a satisfying, protein-rich meal that checks every box for health, taste, and ease.
This Keto Grilled Chicken Caesar Salad brings all the bold flavors you love—crispy romaine lettuce, creamy Caesar dressing, salty parmesan, and juicy chicken—without the carb-laden croutons or sugary dressings often found in traditional versions. It’s the kind of dish that’s equally welcome as a quick weekday lunch or a crowd-pleasing weekend dinner.
Personally, this salad has become a staple in my weekly meal rotation. It’s easy to prep in bulk, adaptable for the whole family, and perfect for those days when I want something light but still deeply satisfying. Best of all, it’s keto-approved, gluten-free, and endlessly versatile.
Why Make This Keto Grilled Chicken Caesar Salad?
Deliciously Low in Carbs
This salad delivers everything you want in a hearty meal—rich flavor, satisfying textures, and a refreshing crunch—without the carbohydrate overload. By skipping the traditional bread-based croutons and making a keto-friendly Caesar dressing, this recipe becomes a smart choice for anyone watching their carb intake.
High in Protein and Healthy Fats
With lean grilled chicken breast as the main protein source and healthy fats from olive oil, parmesan, and mayonnaise in the dressing, this salad supports muscle maintenance, satiety, and metabolic health—all essential on a ketogenic diet.
Quick to Prepare
Whether you’re short on time or just don’t want to fuss over dinner, this recipe comes together in under 30 minutes. The dressing can be made in advance, and the grilled chicken can be batch-prepped for use throughout the week.
Fresh and Satisfying
The combination of crisp romaine, juicy tomatoes, rich dressing, and seasoned chicken makes each bite a blend of textures and tastes. It’s satisfying without being heavy and perfect year-round.
Flexible for Any Occasion
This dish fits a wide range of situations—serve it as a light dinner, a lunchbox meal, or as a main course at a casual dinner party. It’s a flexible, well-rounded meal that doesn’t require any fancy ingredients or equipment.
Looking for more keto meals you’ll actually look forward to eating? Download the FREE Keto Cookbook – 21 Delicious Recipes to discover flavor-packed dishes that fit your lifestyle without compromising on taste.
Ingredients List
To make this Keto Grilled Chicken Caesar Salad, you’ll need fresh, wholesome ingredients that work together beautifully. Below is the full ingredient list, with notes for substitutions and options.
For the Salad
2 boneless, skinless chicken breasts
Approximately 6 ounces each. You can also use chicken thighs if preferred.1 tablespoon olive oil
Used for brushing or marinating the chicken. Avocado oil is a good alternative.1 teaspoon garlic powder
1 teaspoon paprika (optional)
Adds a subtle smoky flavor.Salt and black pepper, to taste
1 large head of romaine lettuce
Washed and chopped into bite-sized pieces. Romaine hearts are especially crisp and flavorful.½ cup cherry tomatoes, halved
Optional, but they add color, sweetness, and nutrients.¼ cup freshly shredded or shaved parmesan cheese
Use high-quality parmesan for the best flavor.¼ cup keto-friendly croutons (optional)
You can use store-bought keto croutons or make your own by baking cubes of almond flour bread with olive oil and garlic powder.
For the Keto Caesar Dressing
½ cup mayonnaise
Choose a full-fat, sugar-free variety made with healthy oils.2 tablespoons grated parmesan cheese
1 tablespoon Dijon mustard
Adds sharpness and depth.1 teaspoon anchovy paste (optional)
Traditional for Caesar dressing and adds umami flavor. Can be omitted or replaced with a splash of Worcestershire sauce.1 garlic clove, minced
1 tablespoon lemon juice
Freshly squeezed is best.Salt and black pepper, to taste
2–3 tablespoons water, to thin to desired consistency
Read More: Cheesy Baked Chicken Enchiladas
Step-by-Step Instructions
Follow these steps for a perfectly balanced and delicious Keto Grilled Chicken Caesar Salad.
1. Season and Grill the Chicken
Preheat a grill pan or outdoor grill over medium-high heat.
Pat the chicken breasts dry with paper towels.
Rub with olive oil and season both sides with garlic powder, paprika, salt, and pepper.
Grill the chicken for 5–6 minutes per side, or until the internal temperature reaches 165°F (74°C).
Remove from the grill and allow the chicken to rest for 5 minutes before slicing into thin strips.
2. Prepare the Caesar Dressing
In a medium bowl, whisk together mayonnaise, parmesan, Dijon mustard, anchovy paste, garlic, and lemon juice.
Season with salt and black pepper to taste.
Gradually add water to thin the dressing until it reaches a pourable consistency.
This dressing can be stored in the refrigerator for up to one week and used as a dip, marinade, or topping for other keto-friendly dishes.
3. Assemble the Salad
In a large mixing bowl or on individual plates, layer the chopped romaine lettuce.
Add cherry tomatoes and sprinkle with parmesan cheese.
Top with the sliced grilled chicken.
Drizzle the Caesar dressing generously over the top.
Add keto-friendly croutons if desired, and serve immediately.
Looking for more low-carb dishes that deliver on flavor and ease? Download the FREE Keto Cookbook – 21 Delicious Recipes and transform your weekly meal planning with delicious simplicity.
Tips and Substitutions
For meal prep: Grill several chicken breasts at once and store them in the fridge to quickly assemble salads throughout the week.
Make it dairy-free: Use a dairy-free cheese alternative and omit parmesan from the dressing.
Add extra fat: Include sliced avocado or drizzle with MCT oil for added energy and richness.
No grill? Use a cast-iron skillet or bake the chicken in the oven at 400°F (200°C) for 20–25 minutes.
Make it egg-free: Choose an egg-free mayo brand, which is often made with avocado oil or coconut oil.
Read More: Curry Chicken Salad
Recipe Variations
The beauty of this salad lies in its versatility. Here are a few ways to make it your own:
Spicy Southwest Caesar
Add chili powder and cumin to the chicken seasoning. Toss in sliced jalapeños and use chipotle mayo in the dressing for a bold kick.
Caesar Avocado Bowl
Mix in half an avocado per serving. The creamy texture complements the dressing beautifully and adds heart-healthy fats.
Salmon Caesar Salad
Swap the grilled chicken for baked or pan-seared salmon fillets. This variation works especially well with lemony Caesar dressing.
Caesar Lettuce Wraps
Use large romaine leaves as a low-carb wrap and fill them with grilled chicken, Caesar dressing, and toppings. A fun and portable option for lunches.
These recipe twists and more can be found in the FREE Keto Cookbook – 21 Delicious Recipes. Whether you’re craving hearty casseroles, fresh salads, or savory snacks, you’ll find something delicious inside.
Nutritional Information (Per Serving)
Serving size: One large salad with dressing
Yields: 2 servings
Calories: 480
Protein: 42 grams
Fat: 32 grams
Total Carbohydrates: 6 grams
Fiber: 2 grams
Net Carbs: 4 grams
Sodium: 780 mg
Cholesterol: 110 mg
Calcium: 180 mg
Vitamin A: 110% DV
Vitamin C: 30% DV
This nutritional profile makes it ideal for those following a ketogenic or low-carb diet, offering the right balance of macronutrients for energy and fullness.
Read More: Cheesy Keto Ground Beef Enchiladas Casserole
Storage and Serving Suggestions
Storage
Grilled Chicken: Store in an airtight container in the refrigerator for up to 4 days.
Caesar Dressing: Keeps well in a sealed jar for 5–7 days in the fridge.
Salad Greens: Best stored separately and used within 2–3 days to maintain freshness and crunch.
Serving Tips
For added freshness, serve with lemon wedges and cracked black pepper.
For a crowd, lay out all ingredients buffet-style and let guests build their own bowls.
Pair with a bowl of keto vegetable soup or a side of roasted asparagus for a more complete dinner.
For more meal inspiration, including dishes that work well for dinner parties or weekly lunches, download the FREE Keto Cookbook – 21 Delicious Recipes and keep your low-carb lifestyle exciting and sustainable.
Common Questions
Can I use rotisserie chicken instead of grilling my own?
Absolutely. Just make sure it’s unseasoned or low-carb. Rotisserie chicken makes this salad even faster to prepare.
Is Caesar dressing usually keto-friendly?
Traditional Caesar dressing can be high in carbs due to added sugar or starch. That’s why homemade versions like this one are best—they’re easy to make and keto-approved.
Can I make this recipe ahead of time?
Yes. You can grill the chicken and make the dressing in advance. Store each component separately and assemble the salad right before serving.
What other toppings can I add?
Sliced avocado, olives, hard-boiled eggs, or chopped nuts are all great low-carb additions.
Are keto croutons necessary?
Not at all. They add crunch, but you can also use crispy bacon bits, roasted seeds, or even cheese crisps as low-carb alternatives.
Conclusion
Keto Grilled Chicken Caesar Salad is everything you want in a keto meal—flavorful, filling, and easy to prepare. Whether you’re looking for a quick lunch or a dependable dinner, this recipe delivers on every front. It’s flexible enough to suit a variety of tastes and dietary needs, and it holds its own as both a meal prep staple and a dinner party centerpiece.
So the next time you’re craving something fresh and satisfying, skip the takeout and reach for this go-to keto recipe.
