Healthy Kale Caesar Salad

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Healthy Kale Caesar Salad with a homemade yogurt Caesar dressing that you will never believe is lightened up. Paired with kale and some quick homemade croutons, it's one of the best kale salads around.

157 CALORIES 18g CARBS 6g FAT 9g PROTEIN
3
Freestyle™ SmartPoints™ New!
(4 Old SmartPoints™)
(4 PointsPlus®)

This Healthy Kale Caesar Salad totally fulfills my craving for the calorie bomb restaurant salads but is made with a homemade Caesar dressing made with yogurt that's taste just as good. Pair it with kale or Romaine for a delicious and good for you Caesar salad.

Like everyone, I have been trying to eat more greens this month but am finding myself seeking more variety as we approach the end of the month. And one of the things I have been craving is a restaurant style Caesar salad. One of my favorites is actually made with kale and I love the earthy flavors it adds to the salad, plus I love the added nutritional benefits of kale.

Kale Caesar Salad recipe on a white plate with a wooden background.

Like any good Caesar, the key to the recipe is the dressing. This healthy caesar dressing starts out with Greek yogurt, Parmesan cheese, lemon juice, and olive oil. Then to add the trademark Caesar flavors, you'll add garlic, Worcestershire sauce, and anchovy paste. The anchovy paste is optional but if you want authentic tasting Caesar, then you defintiely want to include it. It doesn't taste fishy at all and just adds a salty, umami flavor that makes a caesar taste like a Caesar. I opted not to include the raw egg, but you could definitely whisk one in as well.

Here are some ways to customize this Healthy Kale Caesar Salad

  • If you don't love kale, you can use Romaine lettuce for a more traditional Caesar salad. I also love using a combination of kale and romaine.
  • If you want a vegetarian version, you can leave out the anchovy paste and use a vegetarian Worcestershire sauce. You can replace the Worcestershire sauce with soy sauce as well.
  • For a traditional Caesar, add one raw egg to the dressing. If you are worried about the dangers of eating raw eggs, you can use a pasteurized raw egg.
  • For a low carb version, use full fat yogurt and leave off the croutons.

Kale Caesar Salad with parmesan cheese and croutons.

Looking for more healthy salad recipes?

Here are some of the products and tools I used for this recipe

  • Anchovy paste is a great ingredient to have on hand to add salty, umami flavor to a dish. I use it in salad dressing, pasta dishes, and quick stir-fries. Plus it is key for a good Caesar dressing.

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The Recipe

Healthy Kale Caesar Salad

PREP TIME: 5 Min
COOK TIME: 5 Min
TOTAL TIME: 10 Min
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Ingredients

US METRICS
  • 2 U slices sourdough bread
  • 1/3 cup nonfat Greek yogurt
  • 1/4 cup Parmesan cheese (freshly grated is best)
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 2 tsp Worcestershire sauce
  • 1 U garlic clove, minced
  • 3/4 tsp. anchovy paste (optional)
  • 6 cups Lacinato kale, chopped

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Instructions

  1. Preheat the oven (or toaster oven) to 400 degrees. Chop the sourdough bread into pieces and spray with cooking spray (or toss with olive oil.) Sprinkle with salt and pepper. Bake for 8-10 minutes until crispy. Remove and set aside.
  2. Mix together the yogurt, Parmesan cheese, lemon juice, olive oil, Worcestershire sauce, garlic, and anchovy paste. Add a touch of water if it is too thick. Season with pepper.
  3. Toss with the kale, massaging it gently into the leaves. Add croutons and serve.
Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 157
Calories from Fat 55
% Daily Value *
Total Fat 6g
10%
Saturated Fat 2g
9%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 6mg
2%
Sodium 356mg
15%
Total Carbohydrate 18g
6%
Dietary Fiber 2g
6%
Sugars 1g
Protein 9g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Healthy Kale Caesar Salad
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
1 Comment
On Healthy Kale Caesar Salad
February 15, 2018 - 14:18
Add a Rating:
5
Absolutely fabulous. Had it on crisp romaine, but will definitely get into the kale groove. The dressing was as good as anything I’ve had out without using a raw egg. Love it!
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