Blackened Chicken Caesar Salad: 10 Incredible Healthy Nutrition

Blackened Chicken Caesar Salad is a simple yet delicious meal. Cooked in a skillet, the meat is seared with blackening spices, and then the chicken is topped with croutons, parmesan cheese, and bacon bits.

The creaminess of the dressing comes from a mayonnaise base combined with sour cream. It’s a great meal for those who prefer to eat lighter.

How To Make Blackened Chicken Caesar Salad?


  • 1 cup of mayonnaise
  • 2 tablespoons of sour cream
  • 3-5 drops of garlic salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon Worcestershire sauce
  • 1/2 teaspoon of honey
  • 1/2 teaspoon Dijon mustard
  • 1 tablespoon olive oil
  • Croutons, parmesan cheese, bacon bits for topping
Blackened Chicken Caesar Salad
Blackened Chicken Caesar Salad

Direction Step By Step

Step 1. Combine mayonnaise, sour cream, garlic salt, onion powder, and worcestershire sauce in a small bowl.

Step 2. Stir well to combine the ingredients.

Step 3. In a large skillet or heavy pan, heat olive oil and add breast pieces of chicken until lightly browned for about 5 minutes on each side over medium-high heat.

Step 4. Move the chicken to one side of the skillet, add honey mustard, drizzle, and stir immediately until blended with the other ingredients.

Step 5. Add croutons, bacon bits, and grated parmesan cheese and toss.

Step 6. Drizzle the dressing on top of the chicken mixture, turn off the heat and serve over a bed of fresh romaine lettuce.

Nutritional Information of Blackened Chicken Caesar Salad

Calories 423
Fat 45.1g
Carbohydrate 4.0g
Protein 22.6g
Cholesterol 112mg
Sodium 1082mg

10 Incredible Healthy Nutrition of Blackened Chicken Caesar Salad

1. High in Protein

This dish is high in protein and low in fat. Also, the chicken breast is leaner than the thigh, with the skin removed. Chicken breasts have about 130 calories, 22 grams of protein, and 0.5 grams of fat per serving.

The best part is that chicken breast cooks quickly and is a favorite among many because of its versatility and taste.

2. Low in Sodium

It is the perfect meal to consume on a low sodium diet because it does not contain much salt, so you can be sure that you are consuming a healthier meal.

3. Low in Calories

Most of the time, people think about the calories we burn as we exercise, but then there are foods like this salad with only 450 calories. If you follow a 1500 calorie diet, this will help you meet your daily caloric needs and, at the same time, lower your cholesterol levels.

4. Low in Cholesterol

It does not contain much cholesterol, making it a great healthy meal for people on a low-cholesterol diet.

5. Very Low in Saturated Fat

Even though the cholesterol levels are very low, this salad still contains some saturated fats, but at a very low level, thus making it one of the healthiest dishes to consume.

6. High in Vitamin K

This dish is rich in vitamin K. Vitamin K is a fat-soluble vitamin important in the blood clotting process. It also plays an important role in strengthening bones.

7. Very High in Vitamin A

The salad is rich in vitamin A, which acts as an antioxidant that reduces the risk of developing diseases like cancer and arthritis.

8. High in Vitamin C

This dish contains a wide variety of vitamins, including vitamin C, E, and K. Vitamin C is a powerful antioxidant and reduces free radical damage in the body.

9. Low in Cholesterol

The salad contains only around 100mg of cholesterol, and it is known to be good for the heart.

10. High in Omega-3 Fatty Acids

Omega-3 fatty acids have many health benefits, including reducing cholesterol, reducing the risk of arthritis developing, and maintaining brain function health.

How Many Calories Are In A Blackened Chicken Caesar Salad?

A blackened chicken Caesar salad has around 450 calories, 22 grams of protein, and 45.1 grams of fat. The calorie level is not very high, making it a great choice for people on a calorie-reduced diet.

How To Serve Blackened Chicken Caesar Salad?

This salad recipe goes well with a chicken Caesar salad, of course. It will be a great presentation to any meal, especially if you are hosting guests at home.

How To Store Blackened Chicken Caesar Salad?

This dish lasts in the refrigerator for 3 days and is better when served cold. So if you’re planning on saving it for later, you can store it in an airtight container or covered with plastic wrap in the refrigerator.

Is Blackened Chicken Caesar Salad Gluten-Free?

Yes, this blackened chicken Caesar salad is gluten-free.

Bottom Line

Blackened Chicken Caesar Salad is a wonderful dish that you can make at home. The salad is low in calories, contains many vitamins and nutrients, and is also very rich in protein.

You can make this recipe using barbeque chicken breasts, breast of turkey, or even grilled chicken nuggets.

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