Bright, fresh and flavorful Kale Caesar Salad. A perfect warm-weather side dish, or satisfying lunch when paired with your favorite protein (baked salmon, grilled chicken breast, or shrimp would taste delicious!).

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Kale Caesar Salad #healthyside #healthyrecipe #summersalad

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Caesar salad has long been a favorite of mine, so I decided to take my mom’s traditional recipe and put a little twist on it by adding nutritious kale and Greek yogurt. This salad is amazingly flavorful, and so satisfying. I love the crunch of the homemade croutons and the kale.

If you have little ones helping in the kitchen, salads are a great way to get them involved! They can use a lettuce knife to help chop, or they can tear the lettuce and kale.  Dumping the ingredients into the bowl while making the dressing is a fun task for little ones too! There is research to support that having kids help in the kitchen increases their produce intake while also increasing their overall intake at meal time, and from personal experience, Marie is very likely to try any ingredient that we are cooking with (even raw greens or vegetables that usually go untouched on her meal plate).

Kale Caesar Salad #healthyside #healthyrecipe #summersalad

Ingredients in Kale Caesar Salad

Greek Yogurt: Greek yogurt is higher in protein than non-Greek yogurt. I also love the creaminess it adds to the dressing. You can use full-fat, low fat or nonfat Greek yogurt here and all make a delicious dressing (just make sure it’s plain!).

Anchovies: You can use anchovy paste (which is such a convenient option) or canned anchovies here. A little bit of anchovy adds a ton of savory umami flavor here. Even a small amount contains nutrients like selenium, iron, omega 3 fatty acids, and calcium.

Garlic: Garlic also adds good flavor to this dressing. It contributes nutrients like sulfur compounds vitamin C, vitamin B6, and manganese.

Lemon Juice: Lemons contain vitamin C, so adding lemon juice to this dish allows the body absorb iron better as well as helps the immune system function to the best of its ability. The lemon adds a nice fresh taste to this salad.

Extra Virgin Olive Oil: Extra virgin olive oil is filled with antioxidants and heart healthy fats

Parmesan: The parmesan adds a salty, nutty flavor to the salad that gives it that “Caesar salad” taste.

Dijon Mustard: I love adding dijon mustard to salad dressings because it adds a good depth of flavor as well as a creaminess to the dressing.

Worcestershire Sauce: A little Worcestershire sauce goes a long way, but is an essential ingredient in any Caesar salad dressing. If you have a seafood allergy, please read the label of your Worcestershire sauce carefully, as many do contain seafood.

Salt and Pepper

Romain Lettuce: Romain is the green traditionally used in Caesar salad. It has a delicious, fresh crunch. This leafy green is high in minerals such as calcium, phosphorous, magnesium, and potassium and Vitamins C, K, and folate.

Kale: There are a few different varieties of kale, and they will all work well in this salad so use your favorite. My favorite is Lacinato Kale (or Dino Kale, Tuscan Kale, etc). Kale is rich in minerals such as magnesium and zinc. It also contains a good amount of fiber, vitamin C, and vitamin K.

Kale Caesar Salad #healthyside #healthyrecipe #summersalad

How to Make Kale Caesar Salad

The process to make this salad is fairly simple. I start by making the croutons, so they can bake while the rest of the salad comes together. You can also prep the croutons a day in advance and store in an airtight container. Then, I combine all of the dressing ingredients in a bowl, and whisk. Next, massage the kale with a little olive oil and salt, add in the romaine and croutons and top with the dressing. Mix it to combine.

Kale Caesar Salad Tips

  • You can use whatever kale you have on hand or that you enjoy.
  • I think the anchovy and Worcestershire sauce are important ingredients and challenging to substitute.
  • I love using a whole grain sourdough to make crunchy, nutty croutons but you can use whatever bread you love. Make sure to use Gluten Free if necessary.
  • This is a wonderful side dish or main dish depending on the portion size and what you serve it with.
  • Massaging the kale is a necessary step to make sure the kale tastes great and isn’t too tough.

Kale Caesar Salad #healthyside #healthyrecipe #summersalad

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Kale Caesar Salad #healthyside #healthyrecipe #summersalad

Kale Caesar Salad


  • Author: Tara Deal Rochford
  • Total Time: 20 minutes
  • Yield: 2-3 servings 1x
  • Diet: Vegetarian

Description

Bright, fresh and flavorful Kale Caesar Salad. A perfect warm-weather side dish, or satisfying lunch when paired with your favorite protein (baked salmon, grilled chicken breast, or shrimp would taste delicious!).


Ingredients

Scale

For the croutons:

1 cup cubed whole wheat or sourdough bread

2 tablespoons olive oil 

1 teaspoon garlic powder 

¼ teaspoons salt

For the dressing:

¼ cup plain, nonfat Greek yogurt

¼ tsp anchovy paste or 1 canned anchovy (optional, but adds savory umami flavor)

1 garlic clove, minced

1 tablespoon lemon juice

1 ½ teaspoons extra virgin olive oil

1 tablespoon shredded parmesan cheese

½ teaspoon dijon mustard

½ teaspoon worcestershire sauce

Salt and black pepper to taste

For the salad: 

2 loosely packed cups romaine lettuce, chopped

2 loosely packed cups kale leaves, torn into bite-sized pieces


Instructions

For the croutons: Preheat the oven to 400 degrees Fahrenheit. Combine the bread, olive oil, garlic powder, and salt. Place on a parchment lined baking sheet and bake for about 10 minutes, or until golden brown.

For the dressing: Put all ingredients in a small mixing bowl and whisk to combine.

For the salad: Add the kale to the salad bowl first. Drizzle with a little bit of olive oil and sprinkle a little salt on the kale. Massage the oil and salt into the kale for about 1 minute. Toss the kale and romaine with the dressing and croutons and serve immediately. 

Notes

This recipe is not considered low FODMAP. 

  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: salad
  • Method: no bake
  • Cuisine: American

Keywords: salad, kale caesar salad, kale salad, lunch, healthy lunch

Kale Caesar Salad #healthyside #healthyrecipe #summersalad

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