Healthy Caesar Salad (Without Anchovies)

Ingredients

• 400 gromaine lettuce, about 1 large head
• 30 g (⅓ cup)freshly grated Parmesan cheese
• 3–4eggs
• 113 g (4 oz)croutons
• Optional; to tasteprotein, such as crispy breaded tofu or grilled chicken breast
• 245 g (1 cup)Greek yoghurt, preferably non-fat
• 15 ml (1 tablespoon)Dijon mustard
• 1–2 clovesgarlic
• 10 ml (2 teaspoons)capers, including some brine
• 30 g (⅓ cup)freshly grated Parmesan cheese
• 30 ml (2 tablespoons)fresh lemon juice, about 1 small lemon
• 15–30 ml (1–2 tablespoons)extra-virgin olive oil
• A pinch, plus more to tastesalt and black pepper

Instructions

1. 1

   Prepare the lettuce

   Cut the romaine into large bite-sized pieces and wash it well. For extra crispness, soak it in a large bowl of cold water with ice cubes for 10 minutes. Drain and dry in a colander or salad spinner.

2. 2

   Boil the eggs

   Boil the eggs, then put them in the fridge to cool.

3. 3

   Blend the dressing

   Put the dressing ingredients in a blender with a pinch of salt and black pepper, and blend until smooth. Start with 15 ml (1 tablespoon) of olive oil and add more if needed. Taste and adjust the seasoning.

4. 4

   Grate the toppings

   Finely grate the Parmesan. Peel the cooled eggs and grate them using the same grater, or slice or chop them instead.

5. 5

   Cook optional protein

   If using protein, prepare it now. Crispy breaded tofu is one option; grilled chicken or another preferred protein can also be used.

6. 6

   Toss the salad

   Add the romaine, grated eggs and three-quarters of the Parmesan to a large salad bowl. Add half the croutons and half the dressing, then toss gently to coat.

7. 7

   Finish and serve

   Top with the remaining croutons and the tofu or other protein, if using. Sprinkle over the remaining Parmesan, drizzle with extra dressing if desired, and serve.

What is Caesar salad?

Caesar salad is a restaurant classic built around crisp lettuce, a savoury dressing, Parmesan and crunchy croutons. Though it is often associated with American cuisine, it is widely credited with originating in Tijuana, Mexico.

This version keeps the familiar combination but uses Greek yoghurt for a creamy dressing and leaves out anchovies. Capers and their brine add a salty, tangy note.

Nutrition and macros by portion

The nutrition label shows one serving as written: 321 calories, 22g protein, 27g carbs, 14g fat.

The croutons and romaine provide most of the carbohydrates, while the yoghurt, eggs and Parmesan contribute protein. Olive oil, cheese and any breaded protein add fat; serve with extra vegetables or a piece of fruit to round out the plate.

A creamy dressing without anchovies

Yoghurt: Greek yoghurt gives the dressing body and a pleasantly tangy base. Non-fat yoghurt works as listed, though a higher-fat variety will make the dressing richer.

Capers: Blending them with a little brine brings savoury saltiness in place of the anchovies. Add the olive oil gradually so you can judge the dressing’s consistency and flavour.

Keep the romaine crisp

Cold soak: The optional 10-minute soak in iced water helps the chopped leaves feel crisp and cool. Drain them thoroughly afterwards.

Dry leaves: A salad spinner or colander removes excess water. If the lettuce is wet, the dressing can become diluted and may not cling as well.

Eggs and Parmesan

Eggs: Once boiled and cooled, the eggs can be grated for an even scattering through the salad, or sliced or chopped for more distinct pieces.

Cheese: Grating the Parmesan finely helps it distribute across the leaves. Keep some aside for the finish, as the recipe uses it both in the dressing and over the salad.

Toss in stages

First coating: Toss the lettuce, eggs, most of the Parmesan, half the croutons and half the dressing gently. This spreads the dressing without crushing the leaves.

Final topping: Add the remaining croutons and cheese at the end, along with any chosen protein. Keeping some croutons back preserves their crunch.

Make it a meal

Protein: Crispy breaded tofu is the suggested vegetarian option, while grilled chicken or another preferred protein can also be used. Cook any added protein separately before assembling the salad.

On the side: Serve it with soup or a simple piece of bread for a fuller meal. If adding a rich side, you may prefer to use less extra dressing.

Recipe notes & tips

• Dry the romaine well after washing so the dressing coats the leaves rather than sliding off.
• Start with 15 ml (1 tablespoon) of olive oil in the dressing and add more only if you want a looser texture.
• Taste the blended dressing before adding extra salt, since capers and Parmesan are already savoury.
• Grate the eggs while they are fully cooled for neater pieces.
• Add the last croutons just before serving to help them stay crunchy.

Variations

• Add chicken: Top the salad with grilled chicken breast for a meat-based version.
• Use tofu: Add crispy breaded tofu as the suggested vegetarian protein.
• Change the protein: Use another cooked protein you prefer, prepared before assembling.
• Make it garlicky: Use 2 garlic cloves for a more pronounced garlic flavour.
• Adjust the dressing: Add the second tablespoon of olive oil gradually for a richer, looser dressing.

Common mistakes to avoid

• Wet lettuce: Excess water thins the dressing; drain and dry the leaves thoroughly.
• Too much oil at once: The dressing may become richer than intended; begin with 15 ml and adjust gradually.
• Over-salting: Capers, brine and Parmesan are salty; taste the dressing before adding more salt.
• Soggy croutons: Tossing them all in early softens them; reserve half for the topping.
• Warm eggs: They can make the salad less crisp; chill them before peeling and adding.

How to store

For the best texture, serve the salad soon after tossing. Store leftover undressed lettuce, dressing and toppings separately in covered containers in the fridge; use within 2 days, and keep cooked protein refrigerated according to its own storage needs. The assembled salad can be refrigerated, but the leaves and croutons will soften, so it is not ideal to reheat.

Frequently asked questions