Healthy Chicken Caesar Salad with Fries (high protein)

Crisp lettuce tossed in a creamy lighter homemade Caesar dressing, topped with air-fried crispy chicken and fries and a generous sprinkle of parmesan cheese. This Healthy Chicken Caesar Salad with Fries is the ultimate healthy girl dinner-under 520 calories and packed with 40g of protein per serve, this salad offers a healthier and lighter alternative to it’s traditional version.

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Why you will love this Healthy Chicken Caesar Salad with Fries recipe

Ultimate Healthy Girl Dinner: The ultimate healthy & high protein girl dinner for when you are craving a crispy caesar salad with fries and a crisp diet coke on the side. It’s also super quick to make!

Low-Calorie & High protein: At under 520 calories per serving and with over 40g of protein, this salad provides a filling yet low-calorie meal option, perfect for those who are health-conscious or trying to maintain a balanced diet.

Healthier Alternative that tastes just as good as it’s original: This recipe offers a healthier and lighter alternative to the traditional Caesar salad, using air-fried crispy chicken and fries instead of deep-fried versions, reducing unhealthy fats.

Convenient and Easy to Prepare: The recipe is straightforward and can be easily prepared, making it an excellent option for a quick and healthy weeknight dinner.

Appealing Presentation: The vibrant colors from the crisp lettuce and golden fries, combined with the creamy dressing and sprinkled parmesan, make for an appealing and appetizing presentation.

Macros for Healthy Chicken Caesar Salad with Fries

Calories: 510

Carbohydrate: 61g

Protein: 43g

Fat: 12g

Ingredients and Substitutions for Healthy Chicken Caesar Salad with Fries

CRISPY Chicken:

Chicken Breast- Cut into a schnitzel thickness

Yogurt- acts as a binder for the panko crumbs, can sub for an egg but I find using yogurt less wasteful and makes for more tender and juicer chicken

Seasonings- dijon mustard, lemon juice, salt, pepper, mixed italian herbs, garlic powder, onion powder, paprika

Panko crumbs- can sub for any breadcrumbs, gf, etc

Parmesan- used in the breadcrumb mix, can omit

FRIES

White potato- any will work

Olive oil– sub avocado oil or coconut oil

Seasonings- paprika, salt, pepper etc. I use this nandos peri-peri salt

Caesar Salad:

Lettuce- Cos, Iceberg or Romaine

Light Mayonnaise- can substitute for normal full fat or vegan

Greek yogurt- can sub with light mayo but I love adding greek yogurt to my dressings to make it extra creamy and tangy without having to add extra mayonnaise

Lemon Juice

Vinegar– ACV, red wine or white vinegar

Dijon Mustard

Worcestershire Sauce- can sub for soy sauce

Garlic Powder

Minced Anchovies- make sure to use anchovies in oil, can substitute for anchovy paste or omit

Salt & Pepper- to taste

Parmesan Cheese- can omit but it is authentic and makes this dish taste amazing!

Garnish:

Hot Honey- this takes the dish to a whole new level, I love topping the chicken with some hot honey to add spicy. and extra flavour

Parmesan- I always add an extra sprinkle of parmesan cheese on top

Cooking Tips for Healthy Chicken Caesar Salad and Fries

Chicken

• Pound with the flat side of a meat mallet, rolling pin, or small skillet to an even 1/4-inch thickness or until desired thickness is met.
• Marinate for Flavor: Marinate the chicken in a mixture of Greek yogurt, lemon juice, dijon mustard, garlic, paprika salt, pepper and herbs for at least 30 minutes to enhance flavor and tenderness.
• Season Panko or breadcrumbs: Season the panko breadcrumbs with the same herbs and spices and some parmesan for added depth and flavour.
• Using Greek yogurt in place of egg as a binder: works just as great and provides a creamy, tangy coating that helps the breadcrumbs adhere better while adding extra protein.
• Air Fry for Crispiness: Use an air fryer to cook the chicken to achieve a crispy texture without the added oil from traditional frying methods.
• Proper Cooking Temperature: Ensure the chicken reaches an internal temperature of 165°F (74°C) to guarantee it is fully cooked.

Fries

• Cut Evenly: Cut the potatoes into even-sized fries to ensure they cook evenly.
• Soak in Water: Soak the cut fries in water and a sprinkle of baking soda for at least 30 minutes before cooking to remove excess starch and help them become crispier.
• Air Fry or Bake: Air fry or bake the fries instead of deep-frying to reduce oil content. Toss them lightly in olive oil and season with salt and herbs.
• Check for Crispiness: Cook the fries until they are golden brown and crispy, shaking or turning them halfway through the cooking time for even crisping.

Salad

• Choose Fresh, Crisp Lettuce: Use fresh cos or romaine lettuce or a mix of greens for a crisp and refreshing base.
• Dry Thoroughly: After washing, dry the lettuce thoroughly using a salad spinner or paper towels to prevent the dressing from becoming diluted.
• Chill the Lettuce: Keep the lettuce in the refrigerator until just before assembling the salad to maintain its crispness.
• Use Greek yogurt in the salad dressing: By incorporating Greek yogurt into Caesar salad dressing, you create a healthier, protein-rich, and delicious alternative that enhances both the flavor and nutritional value of your salads. It also lowers the overall calories in the caesar salad dressing.
• Top the chicken with hot honey: adds depth and provides a perfect balance of sweet and spicy flavors, enhancing the overall taste and adding a kick to each bite.

How to store

This recipe serves 1 but it can be easily meal prepped or made for a larger serve.

If you want to make multiple serves, just multiply the recipe by how many serves you want to make.

Store each component separately for 2-3 days and assemble when you want to enjoy the meal. Reheat the cooked chicken and fries in the airfryer at 180c for 3-5 minutes or in the microwave.