High Protein Caesar Chicken Salad Recipe

This high protein chicken salad recipe takes the always-delicious classic, the Caesar Chicken Salad, and ups the protein content with a little pork and a boiled egg.

Contents
1. Introduction
2. History of the Caesar Chicken Salad
3. What sets this Caesar Chicken Salad apart
4. Step-by-Step | High Protein Caesar Chicken Salad Recipe
5. Similar Recipes
6. Jump to Recipe!

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High Protein Caesar Chicken Salad Recipe

Introduction | High Protein Caesar Chicken Salad Recipe

Caesar chicken salad has always been a personal favourite of mine. I’m not a huge fan of Italian food and while the dish’s Italian origins are a little more indirect than at first they seem it is still nevertheless a staple of a great many Italian menus.

As such, when I worked in an Italian restaurant for a while, it was the dish that most caught my eye whenever it came time for us to eat ourselves.

Unimpressed with the restaurant’s otherwise substandard menu, the Caesar chicken salad became my go-to for lunch more or less every day. Somehow, it never got boring.

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While I don’t mean to suggest that a dish laden with mayonnaise and croutons were the height of healthy eating, the dish proved exactly what I was looking for – a delicious, high protein chicken salad perfect for a quick-yet-substantial lunch to keep me going for the rest of the day.

As a result, the Caesar chicken salad became my go-to in a great many situations. It’s a fantastic lunch option and even under certain circumstances a pretty solid starter. It’s a great light meal and a perfectly solid dinner if that’s what takes your fancy.

High Protein Caesar Chicken Salad Recipe

About the Caesar Chicken Salad

The famous salad actually originally hails from Mexico. It owes its name to the creative inclinations of an Italian chef.

Comprised originally of only lettuce, croutons, a sauce and some parmesan, the Caesar chicken salad was a variation born far further down the line. It is to that variation that I owe this recipe and a great many wonderful dinners and lunches.

Alongside the lettuce, croutons, parmesan and mayo are anchovies, egg and a little bacon. As well, of course, as the titular chicken. This is why I deem it such a valuable as a high protein chicken salad recipe, the addition of egg and anchovies really help to bump up its protein value.

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While any dish with mayo takes an automatic health hit, the Caesar chicken salad is also fairly low in calories. Part of the reason I ate it every day for the better part of a year is the fact that it’s pretty legitimately healthy.

Well, relatively speaking. Especially compared to some of my recipes…

It’s perfect for a quiet evening in the sun or for picnics by the sea. Paired with a good glass of white wine, it’s a beautiful way to see through the Summer.

Whether you’re here for the authentic, from-scratch how-to or for its value as a high protein chicken salad, this recipe very much does justice to one of my favourite dishes.

High Protein Caesar Chicken Salad Recipe

What sets this Caesar Chicken Salad apart

This Caesar chicken salad is all about the protein. As a high protein chicken salad recipe, the focus is fairly obviously on the chicken, but alongside the already generous helping of protein it provides, the protein content in this dish is bolstered heavily by the egg and by the inclusion of pork in place of the bacon you might normally use.

Using a few big chunks of pork here makes this a very meaty dish, especially for a salad, but the lightness and crunch of the other ingredients ensure you never feel as though you’re choking down anything near as heavy a dish as its contents might imply.

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The egg and anchovies both contribute additional protein as well and more importantly provide a lightness and freshness that keeps it feeling light and salad-y. The croutons then add a crispier kind of crunch to the lettuce’s crunchy crunch to make the whole thing fun and textureful.

We will be making our own mayonnaise in this recipe, using the whole egg, for the extra protein. We’ll add lemon juice and salt for flavour, as well as mustard to stabilise and emulsify. I actually mixed my anchovies into the sauce, but I won’t say it’s a rule.

I quite like them whole in the salad sometimes. This just wasn’t one of those times!

High Protein Caesar Chicken Salad Recipe

Step-by-Step | High Protein Caesar Chicken Salad Recipe

Perhaps the first priority is to make the croutons. They’re an easy thing to forget and leave until last and doing so usually results in a crouton-free salad when impatience kicks in and beats out good judgement.

Croutons

The croutons are very simple to make. Take a few slices of bread and trim the crusts, then chop the contents into little squares and drizzle with oil, seasoning with salt, pepper and any herbs you might wish to add.

Sage, oregano or the ubiquitous Italian Seasoning Mix you’ll find in most supermarkets are all solid choices.

Pop them in the oven on a relatively low temperature until golden brown, then allow to cool. Or not.

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Next up is making the mayo and the sauce it is there to build. Crack a whole egg into a mixing bowl with a squeeze of lemon juice and half a teaspoon of mustard. Not a heaped teaspoon.

Then we simply whisk, gradually pouring in oil, one tiny splash at a time. You’ll start to feel the mayonnaise thicken as you whisk. Start by adding the oil really slowly and speed up just a little as you go on. Roughly half a cup overall should suffice, then season with a little salt.

To that oil, you then want to add some finely chopped anchovies, some very finely chopped garlic and perhaps a squeeze more lemon or a little more mustard, depending on your preference.

Pork

Because we’re using pork instead of bacon, the next step will be to cut that pork into lardons, or something equivalent in size.

Next, fry it off in a medium hot pan to get the fat rendering, then crisp it up a little if necessary by increasing the temperature.

Once the fat is rendered and the pork is crispy outside, you’re ready. Take the pan from the heat and allow the pork to cool. Although it would be fine if you served it hot.

Chicken

Cook your chicken however you like. I prefer to give it a good beating to flatten it out and fry it whole in a pan, creating a golden brown crust on the outside without losing moisture inside.

Roasting is another great option, especially if you’re using the skin as well. 30 minutes at 180c is generally just about right. If you’re not using the skin, you’ll want to wrap the chicken in tinfoil first, to ensure you don’t dry it out.

High Protein Caesar Chicken Salad Recipe

All you really need to do next is boil an egg and plate up. For a soft boiled egg, you want to boil it on a relatively low boil for about 5 minutes. For a hard boiled egg, just two or three minutes more.

Chop up some lettuce and add them to the mixing bowl with the sauce, croutons, pork and any additional anchovies you might want to add.

Toss everything about a bit and plate up, placing the chicken in at the end and garnishing with optional parmesan.

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High Protein Caesar Chicken Salad

High Protein Caesar Chicken Salad Recipe

Ed Chef
This high protein chicken salad recipe takes the always-delicious classic, the Caesar Chicken Salad, and ups the protein content with a little pork and a boiled egg.
Prep Time 30 mins
Cook Time 30 mins
Course Dinner, Lunch, main, Main Course, Snack
Cuisine English, Italian
Servings 2

Ingredients
  

  • 4 slices Regular Bread
  • 300 g Pork belly would work great, but any cut will be fine
  • 1 whole Romaine Lettuce or another, similar equivalent
  • 2 Chicken Breasts
  • 2 Eggs
  • Oregano
  • 1 tsp Mustard
  • 1 cup Oil
  • Anchovies
  • Salt
  • Pepper
  • Parmesan
  • 1 Lemon

Instructions
 

  • Start by making the croutons. Cut the crusts from four slices of bread and chop the remaining pieces into squares, then lay them down on a foiled baking tray and drizzle with oil, salt, pepper and oregano. Bake them in the oven until golden brown at around 180c. They’ll cook crispy, so check on them every 5 minutes or so.
  • Crack one of your eggs into a mixing bowl with a squeeze of lemon juice and half a teaspoon of mustard. Next, whisk in the oil, one splash at a time. Start by adding a tablespoon or so and whisk until you can feel it incorporate. It should start to thicken ever-so-slightly. Add a little more next time and repeat until you’ve added roughly half a cup. Chop in some anchovies, some very finely chopped garlic and perhaps a squeeze more lemon or a little more mustard, depending on your preference.
  • Cut pork into lardons, or something equivalent in size , and fry it off in a medium-hot pan to render the fat and crisp up the outside. Remove the pan from the heat and allow the pork to cool.
  • Pound your chicken breasts with a rolling pin or something similar until they’re an equal thickness all the way across. Ideally not more than 150mm thick. Season with salt. In a medium pan fry the chicken in oil until crispy and golden brown on each side and cooked all the way through. This will take a little while, so be patient. If you have a meat thermometer, you want the chicken to reach an internal temperature of 165f.
  • Next, boil the remaining egg. You can use a soft or hard boiled egg here. 5-6 minutes for a soft boiled egg and anything over that for a harder boiled one.
  • Chop up some lettuce and add them to the mixing bowl with the sauce, croutons, pork and any additional anchovies you might want to add.
  • Toss everything about a bit and plate up, placing the chicken in at the end and garnishing with optional parmesan.
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