Mediterranean Grilled Chicken Caesar Salad
This Mediterranean twist on the classic Caesar salad brings a burst of fresh flavor and wholesome goodness. Crisp romaine lettuce is paired with homemade whole-grain croutons, tender grilled chicken breasts, and a bold Caesar-style dressing enriched with anchovies, garlic, lemon, and Parmesan. Whether for a healthy lunch or a satisfying dinner, this salad is both nourishing and crave-worthy, with balanced textures and Mediterranean-inspired simplicity.
Time:
Prep Time: 15 minutes
Cook Time: 15–20 minutes
Total Time: 30–35 minutes
Servings: 4
Ingredients:
For the Dressing:
¼ cup extra-virgin olive oil
2–3 salt-cured anchovy fillets, rinsed and finely chopped
2 tbsp fresh lemon juice
1 tsp Worcestershire sauce
1–2 cloves garlic, finely minced
1 tsp Dijon mustard (optional)
1–2 tbsp mayonnaise (optional, for creamier texture)
¼ cup Parmesan cheese, grated or shaved
Salt and black pepper, to taste
For the Salad:
2 large heads romaine lettuce, chopped or torn
2–3 slices whole-grain bread or ciabatta, cubed
1–2 tbsp olive oil (for toasting croutons)
Salt and pepper, to season croutons
For the Grilled Chicken:
2–3 boneless, skinless chicken breasts
2 tbsp olive oil
Seasonings: salt, pepper, dried oregano, garlic powder (or preferred herbs)
Instructions:
1. Make the Dressing:
In a small bowl, mash the anchovies and garlic into a paste.
Whisk in lemon juice, Worcestershire sauce, Dijon mustard (if using), and mayonnaise (if using).
Slowly drizzle in olive oil while whisking until the dressing emulsifies.
Stir in grated Parmesan cheese.
Season with salt and black pepper to taste. Set aside.
2. Prepare the Croutons:
Preheat oven to 375°F (190°C).
Toss bread cubes with olive oil, salt, and pepper.
Spread on a baking sheet and bake for 8–10 minutes, flipping halfway, until golden and crisp.
Let cool.
3. Grill the Chicken:
Rub chicken breasts with olive oil and seasonings.
Grill over medium-high heat for 5–7 minutes per side, or until internal temperature reaches 165°F (74°C).
Let rest for 5 minutes, then slice thinly.
4. Assemble the Salad:
In a large bowl, toss chopped romaine with enough dressing to coat.
Add grilled chicken slices, homemade croutons, and additional shaved Parmesan if desired.
Drizzle with extra dressing and freshly ground black pepper before serving.
Tips:
Anchovy tip: Mashing anchovies into a paste creates umami depth without a fishy taste.
For creamier dressing: Add more mayo or blend all ingredients in a food processor.
Make-ahead: Dressing can be made 2–3 days in advance and stored in the fridge.
Chicken option: Marinate chicken in lemon juice, olive oil, and oregano for 30 minutes for extra Mediterranean flavor.
Crouton crunch: Use day-old bread for the crispiest texture.
Variations:
Vegetarian: Omit anchovies and chicken. Use capers in the dressing and chickpeas or grilled tofu as protein.
Keto-friendly: Skip croutons and add avocado slices or olives.
Add-ins: Sun-dried tomatoes, roasted red peppers, or marinated artichokes make great Mediterranean additions.
Protein swap: Try grilled shrimp or salmon instead of chicken.
Q&A:
Q: Can I use store-bought Caesar dressing?
A: Yes, but homemade dressing gives it a more authentic and vibrant flavor with fresh lemon and anchovy.
Q: How long does this salad keep?
A: Best enjoyed fresh, but you can store the undressed salad and chicken separately for up to 2 days.
Q: Can I make this dairy-free?
A: Yes! Skip the Parmesan or use a plant-based alternative.
Nutrition (Per Serving – Estimated):
Calories: 450
Protein: 35g
Carbohydrates: 16g
Fat: 28g
Fiber: 3g
Sugar: 2g
Sodium: 640mg
(Nutrition may vary depending on portion size and specific ingredients used.)
Conclusion:
This Mediterranean Grilled Chicken Caesar Salad is a fresh and flavorful upgrade to the classic. With bold, zesty dressing, grilled protein, and crunchy whole-grain croutons, it strikes the perfect balance between light and hearty. Whether you’re meal-prepping, hosting guests, or treating yourself to a nourishing meal, this salad is sure to satisfy both health-conscious and flavor-loving palates.