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Perfect Lunch: Healthy Caesar Salad

I’ll be posting more and more salad recipes on my food blog as it is summertime in the Los Angeles area now, and I am in great need of refreshment and hydration. Thus, salads are my go-to quick and easy lunch or dinner during summer. And one of my favorites is this healthy caesar salad, with its garlicky creamy yogurt dressing. We are experiencing a bit of a heat wave this week, so the last thing I want to do is fire up the stove or oven for my meals. You can grill your own chicken or use store-bought grilled or whole-roasted chicken to add to this salad for some protein. For a delicious Asian salad, check out my Thai papaya salad.

Few salads deliver such unctuous satisfying colors, textures, and flavors like a good caesar salad. I especially love the powerful umami that you get from the Parmigiano Regianno and the anchovies in the dressing. The garlicky herby croutons also offer a nice rich buttery flavor as well as crispiness. I’m drooling just thinking about it.

What is a healthy caesar salad?

As much as I’d love to eat a classic caesar salad on most days, I am trying to be kind to my body and my waistline. So I have developed a healthy caesar salad recipe that definitely does not lack at all in flavor. The creaminess comes from the full-fat yogurt, and the zinginess comes from garlic and lemon juice.

You’ll have to trust me on this and take a leap of faith when trying this recipe. It will definitely fool most taste buds and make you think that you are eating the real thing.

Can I use Parmesan Cheese?

Always invest in a good quality Parmigiano Regianno. Costco has a fantastic aged version that is already pre-grated. But if possible, always grate your parm fresh. The flavor is incomparable. Please never ever buy the crumbled ones that are in the middle aisles of a grocery store. You know what I’m talking about. 😉

How to pack a salad for lunch

If you are packing a lunch, put the dressing on the very bottom of the container.

Then add something to cover the dressing, like sturdier veggies (tomato, onion, cucumber, radishes), dried fruit (dried cranberries, raisins). Proteins, and cheese (e.g., blue cheese crumbles, feta crumbles) to create a buffer between the dressing and the leafy greens. Then add the leafy greens at the very top. That way, you can just shake and mix, and you have a perfect salad for lunch. And you don’t have to fuss with a separate dressing container.

How to spice up a salad

Spice up your salads with a variety of:

cheese (feta, brie, blue cheese)
fruit (apple, peach, pear, raisins, dried cranberries)
nuts (sunflower seeds, almonds, walnuts)
protein (chicken, shrimp, steak)
vinegars (Champagne, balsamic, red wine, mulberry)

That way, you won’t get bored as easily. Blue cheese, apple, and walnuts are a classic combination for a spring mix salad. Or you can also do feta, peach, chicken, and sunflower seeds.

Price Comparison

How much did this healthy caesar salad set me back? Keep in mind I made 4 servings with this. Romaine lettuce ($1.5), Greek yogurt ($1), garlic ($.25), lemon ($.50), Parmigiano Reggianno ($1).

Restaurant ($8-13) vs. Home-made ($1.06)

Wow. Just wow. There is a steep mark-up when you buy salad from a restaurant vs. making it at home. If you are in a time crunch, I would recommend getting pre-made salads from a grocery store. That would be around $4-6, which is much better than the $8-13 price range when you order a salad at a restaurant. Be a smart shopper and consumer. Make your salads at home if you can and splurge on eating out for items that you cannot make well at home.