Light Caesar Salad with Brussel Sprouts

Certified nutritionist

Elina Balode

"Are you on a ketogenic diet and looking for delicious and healthy options to satisfy your cravings? Look no further than the classic Caesar salad, with a keto twist that's bound to tantalize your taste buds. In this article, we'll explore the world of Caesar salads and how Brussels sprouts can be a fantastic substitute, offering a host of health benefits while fitting perfectly into your keto meal plan."

The Classic Caesar Salad: A Timeless Favorite

The Caesar salad is a beloved classic, known for its rich and creamy dressing, crisp romaine lettuce, and savory toppings. However, the traditional recipe can be high in carbohydrates due to croutons and the dressing's ingredients. So, how can we make this iconic dish keto-friendly without compromising on flavor?

Keto Caesar Salad Recipe with Chicken

Ingredients:

• 2 cups of Brussels sprouts (shredded)

• 1 cup of cooked chicken breast (grilled or roasted)

• 2 tablespoons of grated Parmesan cheese

• 2 tablespoons of Caesar dressing (look for a keto-friendly option)

• Salt and pepper to taste

Instructions:

1. Start by shredding the Brussels sprouts. You can do this using a food processor or by hand if you prefer.

2. Dice the cooked chicken breast into bite-sized pieces.

3. In a large bowl, combine the shredded Brussels sprouts and diced chicken.

4. Drizzle the Caesar dressing over the salad and toss until everything is evenly coated.

5. Sprinkle grated Parmesan cheese on top.

6. Season with salt and pepper to taste.

7. Serve your keto Caesar salad and enjoy!

Why This Caesar Salad Is Perfect for Keto

This keto-friendly Caesar salad recipe brilliantly swaps out traditional romaine lettuce for Brussels sprouts, making it a low-carb alternative that adheres to your ketogenic diet. Here's why it's an excellent choice:

Low Carb Delight:

Brussels sprouts are naturally low in carbohydrates, making them an ideal choice for keto enthusiasts. You can relish the satisfying crunch without the carb load.

Fiber-Filled:

Brussels sprouts are a superb source of dietary fiber, supporting your digestion and helping you feel full longer.

Nutrient Powerhouse:

Despite their small size, Brussels sprouts are packed with vitamins, including vitamin C and vitamin K, as well as essential minerals like potassium.

Aiding Weight Loss:

Low in carbs and calories, Brussels sprouts promote a sense of fullness without contributing excess calories to your meal, making them a friend to your weight loss goals.

Versatile and Delicious:

With their mild, slightly nutty flavor, Brussels sprouts meld harmoniously with the creamy Caesar dressing, creating a delectable and satiating salad.

Best Keto Recipes at Dinner Time

For those embarking on a keto journey, dinner can be a particularly important meal. You'll find a multitude of delightful keto recipes with chicken, including this keto Caesar salad, to enjoy during your evening meal. These recipes can keep your diet exciting and fulfilling, helping you stay on track and achieve your health and fitness goals.

Caesar salad recipe:

Ingredients:

• 80g brussels sprouts

• 120g chicken

• 30g almonds

• 30g green leaf lettuce

• Drizzle of olive oil

• Teaspoon of mustard (optional)

• Half a clove of garlic (optional)

• 30g greek yoghurt (optional)

Instructions:

1. Heat olive oil on a pan and cook chicken fillet. Cook for 3 - 5 minutes from each side until ready. Do not flip the chicken for more than 1 - 2 times, so that it doesn't turn out dry.

2. When the chicken is ready, remove it from the pan and put aside to cool. Cut into smaller pieces.

3. Wash and grate Brussel sprouts.

4. Mix Brussel sprouts with leafy greens, chopped almonds and chicken fillet.

5. Separately mix a dressing from Greek yogurt, mustard and a crushed garlic clove.

6. Stir the dressing into the salad.

In conclusion, Caesar salads can indeed be a part of your ketogenic diet with a few simple tweaks, such as using Brussels sprouts instead of traditional lettuce. These mini cabbages not only fit the keto bill but also bring numerous health benefits to the table. So, why not give this keto Caesar salad recipe a try and relish the enticing blend of flavors and textures it offers? Your taste buds and your body will undoubtedly thank you! Enjoy your keto journey!