Why You’ll Love Healthy Chicken Caesar Salad with Fries Recipe
This recipe transforms a restaurant favorite into a wholesome, high-protein meal you can enjoy any day of the week.
First, it’s packed with lean protein from grilled chicken, helping keep you full and energized. The homemade Caesar dressing is lighter than traditional versions but still creamy and flavorful. Instead of deep-fried potatoes, the fries are oven-baked or air-fried to achieve a crispy texture with less oil.
You’ll also love how customizable this dish is. It works beautifully for meal prep, family dinners, or even a healthier alternative to takeout. It’s comfort food made smarter—without sacrificing taste.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the chicken:
2 boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and black pepper to taste
For the salad:
1 large head romaine lettuce, chopped
1/4 cup freshly grated Parmesan cheese
1/2 cup whole-grain croutons
For the healthy Caesar dressing:
1/2 cup plain Greek yogurt
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1 clove garlic, minced
2 tablespoons grated Parmesan cheese
Salt and black pepper to taste
For the fries:
2 large russet potatoes, cut into fries
1 tablespoon olive oil
1/2 teaspoon paprika
1/2 teaspoon garlic powder
Salt to taste
Directions
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Prepare the fries by preheating your oven to 425°F (220°C). Toss the cut potatoes with olive oil, paprika, garlic powder, and salt. Spread them evenly on a baking sheet lined with parchment paper. Bake for 25–35 minutes, flipping halfway through, until golden and crispy.
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While the fries bake, season the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper. Grill on a preheated grill pan or skillet over medium heat for 5–7 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes, then slice.
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In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, Parmesan, salt, and pepper to make the dressing. Adjust seasoning as needed.
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In a large bowl, toss chopped romaine lettuce with the dressing until evenly coated. Top with sliced chicken, grated Parmesan, and croutons.
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Serve the salad immediately alongside the hot, crispy fries.
Servings and timing
Servings: 4
Preparation time: 15 minutes
Cooking time: 35 minutes
Total time: 50 minutes
Variations
Swap the grilled chicken for grilled shrimp or baked tofu for a different protein option.
Use sweet potatoes instead of russet potatoes for naturally sweeter fries and extra fiber.
Add sliced avocado, cherry tomatoes, or crispy chickpeas for more texture and nutrients.
For a lower-carb option, replace the fries with roasted zucchini sticks or cauliflower wedges.
Spice things up by adding a pinch of cayenne pepper to the fries or dressing.
Storage/Reheating
Store the components separately in airtight containers in the refrigerator for up to 3 days. Keeping the dressing separate from the lettuce helps maintain freshness and crunch.
Reheat the fries in an oven or air fryer at 375°F (190°C) for 5–8 minutes to restore crispiness. Avoid microwaving, as this can make them soft. The chicken can be gently reheated in the microwave or skillet until warmed through.
The salad is best assembled just before serving to maintain its texture.
FAQs
Can I use store-bought Caesar dressing?
Yes, but using the homemade Greek yogurt dressing keeps the recipe lighter and higher in protein.
Can I cook the chicken in the oven instead of grilling?
Absolutely. Bake the chicken at 400°F (200°C) for about 20–25 minutes, or until it reaches an internal temperature of 165°F (74°C).
How do I make this recipe dairy-free?
Use a dairy-free yogurt alternative for the dressing and skip or replace the Parmesan with a plant-based option.
Can I air-fry the fries instead?
Yes. Air-fry at 380°F (193°C) for 15–20 minutes, shaking the basket halfway through.
What’s the best way to keep fries crispy?
Spread them in a single layer on the baking sheet and avoid overcrowding. This helps them crisp rather than steam.
Is this recipe good for meal prep?
Yes. Store each component separately and assemble just before eating for the best texture.
Can I use chicken thighs instead of breasts?
Yes, boneless, skinless chicken thighs work well and add extra juiciness.
How can I increase the protein even more?
Add extra grilled chicken, sprinkle hemp seeds on the salad, or mix additional Greek yogurt into the dressing.
What lettuce works best for Caesar salad?
Romaine lettuce is ideal because it stays crisp and holds the dressing well.
Can I make the dressing ahead of time?
Yes. The dressing can be stored in the refrigerator for up to 4 days in a sealed container.
Conclusion
Healthy Chicken Caesar Salad with Fries is the perfect balance of comfort and nutrition. With lean grilled chicken, a creamy high-protein dressing, crisp romaine, and oven-baked fries, this meal proves that wholesome eating doesn’t have to be boring. It’s satisfying, flavorful, and simple enough to make any night of the week while still feeling like a special treat.
Healthy Chicken Caesar Salad with Fries (High Protein)
A fresh, high-protein twist on a classic comfort meal, this Healthy Chicken Caesar Salad with Fries features crisp romaine lettuce, juicy grilled chicken, a lightened-up Greek yogurt Caesar dressing, and golden oven-baked fries for a balanced, satisfying plate that feels indulgent yet nourishing.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Grilling and Baking
- Cuisine: American
- Diet: Low Calorie
Ingredients
- For the Chicken:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and black pepper to taste
- For the Salad:
- 1 large head romaine lettuce, chopped
- 1/4 cup freshly grated Parmesan cheese
- 1/2 cup whole-grain croutons
- For the Healthy Caesar Dressing:
- 1/2 cup plain Greek yogurt
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Worcestershire sauce
- 1 clove garlic, minced
- 2 tablespoons grated Parmesan cheese
- Salt and black pepper to taste
- For the Fries:
- 2 large russet potatoes, cut into fries
- 1 tablespoon olive oil
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt to taste
Instructions
- Preheat the oven to 425°F (220°C). Toss the cut potatoes with olive oil, paprika, garlic powder, and salt. Spread in a single layer on a parchment-lined baking sheet. Bake for 25–35 minutes, flipping halfway through, until golden and crispy.
- While the fries bake, season the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper. Grill on a preheated grill pan or skillet over medium heat for 5–7 minutes per side, or until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice.
- In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, Worcestershire sauce, minced garlic, Parmesan cheese, salt, and pepper to prepare the dressing. Adjust seasoning to taste.
- In a large bowl, toss chopped romaine lettuce with the dressing until evenly coated.
- Top the salad with sliced grilled chicken, grated Parmesan, and croutons.
- Serve immediately with the hot, crispy fries on the side.
Notes
- Air-fry the fries at 380°F (193°C) for 15–20 minutes, shaking halfway through, as an alternative to baking.
- For meal prep, store salad, chicken, fries, and dressing separately for up to 3 days.
- Reheat fries in the oven or air fryer at 375°F (190°C) for 5–8 minutes to maintain crispiness.
- Swap chicken for grilled shrimp or baked tofu for variation.
- Use sweet potatoes instead of russet potatoes for added fiber and natural sweetness.
- The dressing can be prepared up to 4 days in advance and stored in a sealed container in the refrigerator.
Nutrition
- Serving Size: 1 serving
- Calories: 480 kcal
- Sugar: 4 g
- Sodium: 540 mg
- Fat: 17 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 5 g
- Protein: 45 g
- Cholesterol: 95 mg
