Classic Chicken Caesar Salad

Classic Chicken Caesar Salad

Calories: 495

Protein: 46 g

Prep Time: 10 min   Cook Time: 10 min

Serves: 1

Ingredients

For the Chicken

  • Chicken breast: 120 g / 4.2 oz (~1 small breast)

  • Olive oil: 5 g / 1 tsp

  • Garlic powder: ½ tsp

  • Onion powder: ¼ tsp

  • Smoked paprika: ¼ tsp

  • Salt & black pepper: to taste

  • Optional: squeeze of lemon juice after cooking

For the Salad

  • Romaine lettuce (chopped): 100 g / 3.5 oz (~3 cups)

  • Light Caesar dressing: 30 g / 1 oz / 2 Tbsp

  • Shaved or grated Parmesan: 15 g / 0.5 oz / 2 Tbsp

  • Whole grain croutons: 20 g / 0.7 oz (~⅓ cup)

  • Optional: fresh cracked pepper or extra lemon juice to finish

Directions

  1. Cook the chicken: Toss chicken with olive oil, garlic, onion powder, smoked paprika, salt, and pepper. Heat a skillet or grill pan over medium-high; cook 5–6 min per side (to 165°F / 74°C). Rest 3–5 min, then slice thinly.

  2. Toss the salad: In a large bowl, combine romaine, sliced chicken, half the Parmesan, and dressing; toss to coat.

  3. Finish: Top with croutons and remaining Parmesan. Add cracked pepper or a squeeze of lemon. Serve immediately.

Meal Prep Instructions

  • Batch Ahead: Cook 3–4 chicken breasts at once with the same seasoning. Chill and slice; store separately from lettuce and dressing.

  • Storage: Chicken up to 4 days; lettuce up to 3 days (keep dry); dressing (store-bought) up to 1 week; croutons at room temp.

  • Quick Assembly: Pack lettuce, chicken, and Parmesan together; keep dressing & croutons in small side containers. Toss right before eating.

Coach’s Tip

Dry greens = better cling. After washing romaine, spin or pat completely dry so the light dressing coats evenly without watering down the flavor. Toss in a big bowl (not in the container) for restaurant-level coverage.

🌱 Vegetarian Option

Replace chicken with 100 g (3.5 oz / ½ cup) cooked chickpeas. Toss in 1 tsp olive oil, ½ tsp garlic powder, ¼ tsp smoked paprika, salt, and pepper. Roast at 400°F / 200°C for 15–20 min until golden and slightly crisp (or pan-sear ~5 min). Keep all other ingredients the same.

Adjusted macros: ~480 kcal | ~40 g protein.

LunchTameika Gentles