Healthy Lemon Kale Caesar Salad With Chicken

Love kale? Try my Chicken Soup With Kale next.

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• Lemon Kale Caesar Salad is my healthy version of the popular same-named recipe from the Chick-fil-A restaurant.

• It is similar to traditional caesar salad but has fewer calories although is very fulfilling and great for on-the-go lunches.

• This salad is a great make-ahead candidate. Pack the lettuce in one food container, keep the sauce and the cooked chicken separately in another. Take it with you to work and when ready, add the chicken and pour in the sauce and enjoy. Chicken can be reheated in the microwave if needed.

My few comments on the ingredients + don't forget to read the Tips section!

The full recipe and ingredients can be found in the recipe card below this post.

• Lettuce - I used half of the kale and half of large Romaine lettuce (How to cut romaine lettuce for a salad - see video). Did you know that there are many varieties of kale? I used the curly kale (which is the most common and works just fine in salads if softened properly.) It's often sold as a bunch of leaves bound together although it grows as a loose cabbage head. To prep: Remove the large stems and chop or tear the leaves. Or make a kale chiffonade or simply cut it into ribbons. Read about my tips on how to tenderize tough kale below in Tips section.

• Citrus - If you’re not used to adding lemon or lime juice to your salad and poultry dishes I’d recommend using my recipe as a base and taste-testing as you go. I usually add more citrus juice than stated in this recipe (because I’m used to and love the flavor!).

• Salt - 8 cups of mixed lettuce needs a generous amount of salt. That’s why I like to salt the leaves separately and also add some salt to the dressing itself. I cut the lettuce into large chunks first, sprinkle generously with salt, and massage the leaves well (I do this with regular cabbage too when making cabbage salad). Then I drizzle the leaves with a bit of olive oil and let it marinate for at least 30 minutes until it softens and the flavors blend together.

• Dressing - it is my interpretation of classical caesar salad dressing with a little twist (of citrus). If you want to have a really light dressing I highly recommend using a simple Lemon Vinaigrette instead.

• Yogurt - for a healthier option I’ve chosen Greek yogurt as it has a good thick and creamy texture. It has fewer calories and is good for weight watchers. If you want a richer flavor, use mayonnaise instead, or make it half mayo and half yogurt. Both of these can be substituted with at least 20% sour cream or creme fraiche.

• Parmesan - freshly grated or shaved parmesan cheese (I like to use a block of cheese and grate it myself, the texture and flavor are just so much better than buying a grated one). To enhance the parmesan flavor even more use parmesan panko breadcrumbs instead of regular croutons. Top the salad or mix the crumbs into the salad.

• Meat - This chicken breast is first rubbed with seasonings and then pan-fried (or use grilled chicken instead) until golden brown and slightly crisp outside and very tender inside. Very simple and budget-friendly! The original Chic-fil-A Lemon Kale Salad recipe calls for a specific marinade with pickled juice, milk, and seasonings.

• Sardines - adds that incredible umami flavor! You only need a small sardine or anchovies, don’t worry the whole salad will not taste like fish at all. Mash the fish until paste-like consistency, and follow with the remaining Caesar salad dressing ingredients. You can leave it out and use more Worcestershire sauce to compensate for the flavor.

• Olive oil - a good quality olive oil goes along the way! It will give extra creaminess to the dressing. You need to make sure to whisk vigorously to avoid the separation in the dressing.

Mash the sardine in a small bowl or mason jar. Add all dressing ingredients.

Whisk or shake like crazy and refrigerate for at least 15 minutes to 1 hour for the flavors to blend.

Meanwhile, add the chopped lettuce into a large bowl, and season with some salt, black pepper, and a drizzle of lemon or lime juice. Massage the leaves well for 3-5 minutes.

Drizzle with olive oil and let stand like this for at least 30 minutes.

This step helps the lettuce to soak up the flavors that will soften it and reduce the bitterness quite a bit (I don't recommend using a bitter Olive oil here).

Chicken. Mix the chicken seasonings in a small bowl and rub the chicken breast on both sides.

Heat up cooking oil in a nonstick skillet over medium-high heat. Once the oil is sizzling hot, add the chicken breast and cook for 5-6 minutes on both sides (small to medium chicken breast, if too thick, cut the chicken breast in half lengthwise).

For a small or thinner chicken breast, you’d need about 3-4 minutes on both sides.

To ensure that the chicken is cooked through, use a kitchen thermometer inserted into the thickest part of the chicken to register 165 Degrees Fahrenheit.

Set aside on a plate lined with kitchen paper towels.

Assemble. Arrange the lettuce in a large serving bowl, follow with chicken, tomatoes, eggs, gluten free croutons, parmesan cheese, lime and lemon slices and fresh black pepper.

When the dressing is refrigerated enough, give it a good stir and pour over the salad. Dig in!

• Whisk - once the oil is added to the dressing make sure to whisk the dressing vigorously to avoid separation. Once the dressing will be refrigerated, give it another good stir before adding it to the salad.

• Kale - there are lots of varieties and flavors. Lascinato aka Tuscan kale tends to be the mildest variety of kale and is great to enjoy raw in salads as well as sauteed.

• How to tenderize tough kale - Whatever kale you can get, it is possible to soften the tough leaves and remove bitterness (not completely though). Add the chopped lettuce leaves into a large bowl, season with some salt, and a drizzle of lemon or lime juice. Massage the leaves well for 5 or more minutes. Drizzle with olive oil and let stand like this for at least 30 minutes. Refrigerating is not essential if you plan to consume within 1 hour. This step helps the lettuce to soak up the flavors that will soften it and reduce the bitterness quite a bit.

• Kale needs to be pampered and needs more prep work on your side. This is essential for a delicious and healthy fiber-rich salad.

• It is common sense, but don't overcook the chicken. I highly recommend using a kitchen thermometer for poultry and meat (chicken doneness is 165 degrees Fahrenheit). If you don't have a thermometer, the easiest way for you is to cut the chicken into small strips or the chicken breast in half lengthwise. This way it will cook even faster and you can taste test a small part to see the doneness level. For even cooking pound each breast lightly before cooking.

Serve this healthy dish for lunch as it is or with a few extra meals such as:

Healing Carrot Ginger Turmeric Soup - The perfect combination that we have loved for years.

Easy Asparagus With Cheese and Tomatoes - make this to increase the veggies intake to the max.

Homemade Parmesan Truffle Fries- whether you go for truffles or not, these fries are delicious and healthy without any deep frying.

• Make-ahead tips - want to enjoy the salad later? No worries, chop the lettuce, massage it with salt and lemon juice and refrigerate for a day or two.

• Whisked Creamy Caesar dressing will keep in the fridge for 2-3 days tightly sealed in a container or a mason jar. It may separate and thicken a bit but adding a splash of water, and milk and giving it a good stir will restore its initial texture.

• Although I don’t recommend cooking the chicken in advance, this is an option too. Once cooked consume it within 2-3 days. For easier meal prep, season the raw chicken breast with spices, cover in plastic wrap, and refrigerate for 2 days. On the day pan-fried as described in the recipe instructions.

Caesar salad dressing may separate if you added too much olive oil, citrus juice, and not whisked well. Olive oil should be added while vigorously stirring the rest of the ingredients in a small jar. The dressing may separate once refrigerated too. It is normal.

Some kale varieties are naturally more bitter than others. Tuscan kale is the most popular salad and is less bitter. To use it in salads season the kale first with salt, lemon juice, and massage well for 5 minutes or so. Top with olive oil, massage again lightly, and let stand like this for at least 30 minutes or refrigerate for 1-2 days. Let it come to room temperature before mixing with the rest salad ingredients.

Kale is fully edible in its raw or cooked form. Although raw kale requires more prep work on your side to make it tender and less bitter.

Lascinato kale (also called Tuscan kale) tends to be the mildest variety of kale and is great to enjoy raw in salads as well as sauteed.

ALL SALADS

Mediterranean Salmon Salad

Marinated Vegetable Salad

Avocado Corn Salad

Pan-Fried Halloumi And Beetroot Salad

At the Yummy Bowl, you'll find plenty of tasty chicken recipes that are very popular as well.

And the best part is that they are very easy to make (like most of my recipes!) and all, are suitable for a total beginner.

Some of the gluten-free popular chicken recipes include Crispy Chicken Wrap Recipe, Creamy Chicken Tacos, and many more.

ALL CHICKEN RECIPES

I hope you'll enjoy this Lemon Kale Caesar Salad recipe, please leave a rating on this recipe below and leave a comment, take a photo of your food and tag me on Instagram @theyummy_bowl. I love seeing your creations!

Thank you for reading,

Love,

Julia