Dietary Caesar

Dietary Caesar

None of the classic variants of Caesar salad is dietary. Fried in wheat bread and sauce, the lion's share of which is olive oil, make it high-calorie. However, the snack is based on healthy products with a relatively low energy value: lettuce leaves, fresh vegetables, chicken breast or seafood. It is only necessary to slightly adjust the recipe of the dish, and the dietary “Caesar” will decorate your dining or festive table.

Cooking Features

The recipe and technology of cooking Caesar salad, if you want to get a diet snack, you should choose wisely.

  • Refuse salad recipes, which include high-calorie foods (fried shrimp, bacon).
  • Do not fry foods, but boil or bake. This concerns not only meat and fish, but also crackers. Before being placed in the oven with oil, it is better not to treat them, so as not to increase the caloric content.
  • For crackers, it is better to choose bran or rye bread, and not wheat bread. The number of crackers themselves should be reduced.
  • You should not use two or more protein ingredients for a salad at the same time - they are more nutritious than vegetables. If you make a chicken dish, then fish, shrimp and eggs in it will be superfluous. Having added eggs, stop using fish and meat. Putting shrimp in the salad, do not add fish, chicken or eggs to it.
  • Choose low-fat cheese and use it to sprinkle salad in the smallest quantity.
  • Do not sprinkle lettuce with nuts, they increase its energy value.
  • Pay special attention to the choice of salad dressing. Prefer options on the basis of yogurt or sour cream, with a minimum oil content.

Making a Caesar salad with the above recommendations, you can safely dine them, even if you follow a diet. Light snack, which will result in, can not harm the figure, if you do not eat it in too large quantities.

Diet "Caesar" with chicken breast


  • chicken breast fillet (without skin) - 0, 2 kg;
  • Chinese cabbage (upper part of leaves) - 0, 2 kg;
  • cherry tomatoes - 0, 2 kg;
  • whole grain bread - 100 g;
  • hard cheese - 50 g;
  • unsweetened yogurt - 100 ml;
  • lemon - 1 pc .;
  • mustard table - 2-3 ml;
  • chicken egg - 2 pcs .;
  • salt, a mixture of Italian herbs - to taste.

Preparation Method:

  • Chicken fillet, washed and dried, rub with salt and herbs, wrap in foil.
  • Bake in the oven at 200 degrees for 25-30 minutes.
  • Cut off crusts from bread, cut bread into small cubes, dry in the oven.
  • Separate the leaves from the cabbage, cut the lower part of them with coarse fibers. Rinse tender leaves with a napkin and cut into medium pieces.
  • Chop grated cheese.
  • Cook hard boiled eggs, remove yolks from them. Proteins for this salad will not be required, but if you do not know where to put them, you can still cut into cubes and later put in the salad.
  • Mash yolks with a fork, pound with mustard and squeezed lemon juice. Add yogurt and whisk.
  • Put cabbage on a dish, pour it with two spoons of cooked dressing.
  • Uncover the chicken breast, cut into slices, spread on the cabbage leaves.
  • Wash, halve the tomatoes, place them between the pieces of chicken.
  • Spread dried bread on top.
  • Pour the remaining sauce, sprinkle with cheese.

This diet snack tastes just like the classic “Caesar” with chicken, but you can eat it without worrying about your figure.

Dietary "Caesar" with shrimp


  • Romain salad - 0, 2 kg;
  • boiled-frozen shrimps (peeled) - 0, 2 kg;
  • cherry tomatoes - 100 g;
  • fresh cucumber - 150 g;
  • whole grain bread croutons - 50 g;
  • hard cheese - 50 g;
  • anchovy fillets - 20 g;
  • sour cream - 20 ml;
  • lemon juice - 20 ml;
  • Dijon mustard - 5 ml;
  • olive oil - 10 ml.

Preparation Method:

  • Place the anchovy fillets in a blender bowl, add sour cream, lemon juice, mustard and a little olive oil. Whisk.
  • Boil water, add salt and pepper it, put shrimps in it and cook them for about 5 minutes. Remove with a slotted spoon out of the water, let dry.
  • Wash cucumber, dry with a napkin, cut into large enough cubes or thin circles.
  • Cut the tomatoes in half or 4 pieces.
  • Stir slices of tomatoes and cucumbers.
  • Wash lettuce leaves, let them dry.
  • Pick up the salad with your hands and put it on the dish.
  • Put the vegetable mixture on the salad leaves.
  • Spread the shrimps and crackers on top.
  • Pour the prepared sauce over the appetizer.
  • Sprinkle grated on a grated cheese.

Despite the fact that butter is included in the dressing for this snack, the total caloric content of the dish will be low, as there are many fresh low-calorie vegetables in it.

Diet "Caesar" with quail eggs


  • Iceberg lettuce - 0, 2 kg;
  • oat bread - 50 g;
  • quail egg - 5-6 pcs .;
  • cherry tomatoes - 0, 2 kg;
  • soy sauce - 10 ml;
  • unsweetened yogurt - 100 ml;
  • balsamic vinegar - 10 ml;
  • hard cheese - 50 g.

Preparation Method:

  • Coarsely chop lettuce leaves, put on a dish.
  • Clean boiled eggs, cut them in half, place on the salad.
  • Spread out the halves of the tomatoes.
  • Break hands with bread, place it randomly on top.
  • Mix balsamic vinegar, soy sauce and yogurt. Pour over the salad with the resulting sauce.
  • Sprinkle with grated cheese.

Caesar salad can be cooked quickly in this recipe. Quail eggs can be replaced with chicken, cherry tomatoes - ordinary. Then cut them into large cubes.

How to decorate dietary “Caesar”

By properly collecting the Caesar salad, you get an aesthetic dish that can be served on the table without any additional decor. To do this, lettuce leaves are laid at the bottom of the dish, then they are poured over with sauce and the main ingredients are spread on it. Products are poured over the remaining dressing and sprinkled with grated cheese. If you want to decorate the Caesar salad in a special way, you can use the ideas below.

  • You can make “caps” for “mushrooms” from olives, olives or tomatoes, and quail eggs will serve as “legs” for them.
  • Caesar salad often includes cherry tomatoes. Cutting them in half and decorating the pieces of olives, they can be turned into ladybirds.
  • One of the ingredients (olives, olives, eggs, tomatoes) can be decomposed around the perimeter. This will give the snack a more well-kept look.

When serving Caesar salad, you can use ice cream bowls or even brandy glasses instead of salad bowls. In them the snack will look unusual.

Dietary variants of Caesar salad exist, and making an appetizer according to these recipes is no more difficult than according to the classic ones. You will almost certainly enjoy the taste of the finished dish, even if you refuse to use high-calorie ingredients.

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