Caesar Salad

Easy Swaps for More Protein, Fewer Calories, and Vegan Options

Let’s be honest — Caesar salad hits every time. It's creamy, crunchy, savory, and refreshing. But a classic Caesar can sneak in a lot of hidden calories and not much protein.

Here’s how you can level it up into a high-protein, macro-friendly meal without sacrificing flavor.

🥗 Ingredients:

• 4 cups chopped Romaine lettuce

• 1/2 cup shaved Parmesan cheese (or vegan Parmesan)

• 1/4 cup light Caesar dressing (see tips below)

• 4 oz Real Good Foods Breaded Chicken Strips (air-fried or baked)

• Optional: Homemade croutons (see tips below)

• Optional: Bacon bits (vegan alternatives too)

How to Make It:

1. Cook the Chicken:
   Air-fry or bake Real Good Foods Breaded Chicken Strips according to package directions until crispy and golden. Chop into bite-sized pieces.

2. Assemble the Salad:
   In a large bowl, toss Romaine with Caesar dressing until lightly coated. Top with shaved Parmesan and crispy chicken.

3. Add Croutons (Optional):
   If using, add a handful of homemade or store-bought croutons for extra crunch. Some stores carry quinoa croutons now too!

4. Finish with Fresh Cracks of Black Pepper
   Serve immediately and enjoy!

Macros per serving (makes 2):

• Calories: ~300

• Protein: ~27g

• Carbs: ~10g

• Fat: ~20g

How to Make It High-Protein:

• Use Real Good Foods chicken for a high-protein, low-carb base (each serving packs ~23g protein).

• Add hard-boiled eggs or chickpeas for extra protein if you want even more staying power.

• Swap traditional croutons for air-fried crispy chickpeas if you want extra protein and fiber!

How to Save Calories:

• Choose a Light Dressing:
  Use a light Caesar dressing like Bolthouse Farms (yogurt-based) or make your own with Greek yogurt (recipe below!).

• Use Less Cheese:
  A little Parmesan goes a long way — shave it thinly to make it stretch.

• Control the Croutons:
  Instead of loading up with croutons, sprinkle a small handful or skip them altogether.

🌱 Vegan Option:

• Swap Real Good Foods chicken for:

  • Air-fried tofu

  • Plant-based chick'n strips (like Daring or Gardein)

• Swap Parmesan cheese for:

  • Vegan Parmesan (Violife and Follow Your Heart make great options)

  • Nutritional yeast sprinkled on top

• Use a vegan Caesar dressing:

  • Many grocery stores carry options now, or blend tahini, Dijon mustard, lemon, garlic, and capers for a quick homemade one!

Kev’s Quick 1-Minute Greek Yogurt Caesar Dressing:

Ingredients:

• 1/2 cup nonfat Greek yogurt

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 2 tsp Dijon mustard

• 1 tsp Worcestershire sauce

• 1 small garlic clove, minced

• 2 tbsp grated Parmesan

• Salt & pepper to taste

Instructions:
Mix all ingredients together until smooth. Thin with a little water or milk if needed. That's it!

💬 Final Thoughts:

With a few smart swaps, Caesar salad can go from a heavy appetizer to a balanced, high-protein meal that keeps you full and satisfied.

Using Real Good Foods chicken strips made it super convenient while keeping macros on point — definitely a game-changer for busy weeks!