Keto Grilled Pan-Seared Chicken Caesar Salad
A low-carb twist on the classic Caesar salad featuring pan-seared chicken breast and grilled romaine lettuce for added depth and smoky flavor. The crispy, caramelized lettuce leaves create an appealing contrast to the tender seasoned chicken, while the homemade Caesar dressing brings together anchovy paste, Dijon mustard, and Parmesan cheese for authentic flavors. This protein-rich salad works perfectly as a satisfying dinner for those following ketogenic or low-carb diets, delivering restaurant-quality results with simple home cooking techniques.
Ingredients
- 6 ounce boneless skinless chicken breast
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ½ tablespoon olive oil
- 2 ½ ounce organic hearts of romaine
- ½ teaspoon anchovy pasteWorcestershire sauce1:1vegetarianfish-free
milder umami flavor
- ¾ teaspoon Dijon mustard
- ½ teaspoon mayo
- ¼ teaspoon lemon juice
- 1 tablespoon Parmesan cheese, grated
Instructions
- 1
Pound chicken breast to 1-inch thickness and season with salt and pepper
- 2
Heat olive oil in medium or large skillet over medium heat
- 3
Cook chicken with lid on for 4-5 minutes per side until fully cooked, then set aside to cool
- 4
Cut romaine heart in half lengthwise and sprinkle cut side with salt
- 5
Spray and heat the same skillet over medium heat
- 6
Place romaine salted side down and cook for 4 minutes until inside is browned and crispy
- 7
Remove skillet from heat and slice cooled chicken into strips
- 8
Whisk together anchovy paste, Dijon mustard, mayo, lemon juice, and 1 tablespoon Parmesan for dressing
- 9
Arrange romaine and chicken on plate, drizzle with dressing and top with remaining Parmesan
Tips
Pound chicken evenly to ensure uniform cooking and prevent dry spots
Salt the romaine cut-side to draw out moisture before grilling for better caramelization
Make dressing fresh just before serving to maintain optimal texture and flavor
Good to Know
Refrigerate assembled salad up to 1 day, though romaine may lose crispness
Cook chicken and prepare dressing up to 2 days ahead, grill romaine just before serving
Serve immediately while romaine is still warm and crispy
Common Mistakes
Don't skip salting the romaine to avoid soggy grilled lettuce
Don't overcook chicken to avoid dry, tough meat
Substitutions
Dairy-Free Swaps
General Alternatives
FAQ
Can I use regular romaine lettuce instead of hearts?
Yes, but choose the inner leaves as they hold up better to grilling and have a milder flavor that works well with the Caesar dressing.
What if I don't have anchovy paste?
Substitute with Worcestershire sauce or mashed anchovies, or omit for a vegetarian version, though the authentic Caesar flavor will be reduced.
How long will the dressed salad keep?
Best eaten immediately, but can be refrigerated up to 1 day. The romaine will lose its crispy texture over time.