As with any salad, many assume that the chicken caesar is always going to be a healthy choice. Even in its simplicity, there are many ways this recipe can end up unhealthy. Keep it as simple as possible, and this Perfect Keto Chicken Caesar will remain the healthy and elegant salad for your midday keto meal.
Let’s start with the unusually versatile foundation of this recipe, romaine hearts. In this recipe, we only use the innermost, smaller leaves of the lettuce head. Although less chlorophyll can be found in the hearts, there is no significant research that suggests more chlorophyll in the outer leaves has more health-supportive properties than the hearts. In fact, romaine hearts still provide the following nutritional benefits:
- All 9 essential fatty acids
- Omega 3-s!
- Great source of iron
- Rich source of Vitamin K
The important factor to consider here, as always when buying produce or any ingredients for your meal, is to know the source. The last thing we want is to have our lettuce sprayed with pesticide, so seek out the organic produce!
Remember that in this diet, we want high fats, moderate protein, and low carbohydrates. One way the chicken caesar can be unhealthy is by using low-quality chicken. Some companies package their poultry with useless terms like “free range” and “cage free” along with claims that you’ve found the healthiest chicken on the market. But don’t be fooled; check out Dr. Anthony’s guide to buying healthy chicken to be sure you’re getting the highest-quality poultry.
In the ketogenic diet, we look for the highest-quality ingredients so as to not get thrown off from our targeted macronutrient ratios. It’s easy to get thrown off these ratios with hidden ingredients and additives to what the actual recipe calls for. Salad dressing can be unhealthy when processed carbs are added to get a thicker consistency. The dressing we recommend in this recipe is by Tessamae’s. In comparison to the good ol’ Hidden Valley Ranch dressing we’ve grown up with, Tessamae’s dressing is completely organic and offers more fat with 15g fat, 0 protein, and 0 sugars, while Hidden Valley has 14g fat, 1g protein, and 1g sugar. Not to mention, Hidden Valley’s nutrition label has a list of ingredients most people can’t pronounce –nothing simple about that! Give the Perfect Keto Chicken Caesar a try, and let us know how it turns out in the comments below 🙂
Many assume that the chicken caesar will always be a healthy choice. Read on to avoid the ways to make this recipe unhealthy. Just got to keep it simple!
- Prep Time: 48 hours 5 minutes
- Cook Time: 1 hour 25 minutes
- Total Time: 49 hours 30 minutes
- Yield: 6
- Category: Sides
- Cuisine: Italian
- 1 Whole Pastured Chicken (4-5lbs)
- 1 cup Caesar salad dressing (for dairy free option, we recommend Tessamae’s)
- Sea Salt
- 1/4 cup olive oil
- 5-6 Romaine Hearts
- 12+ Parmesan Crisps
- First spatchcock your chicken. This will make it easier to marinate and it will cook faster and more evenly. Do this by using kitchen shears and cutting alongside the vertebrae on both sides. Remove the vertebrae, flip the bird over and firmly press down on the breast to crack the bone so the bird lays flat.
- Next salt the chicken liberally with sea salt, get every nook and cranny, if you’re looking for a measurement, think in the area of 3-4 tsp.
- Place your chicken in a snug container of baking dish, now slather it with dressing. Cover, marinate up to 48 hours.
- When ready to roast, pre-heat oven to 375F. Lay chicken breast side up on a sheet pan or baking dish.
- Drizzle with a little olive oil. Roast for 1 hour to 1 hour + 15 minutes.
- Remove from oven, let rest for a few minutes before cutting apart.
- In the meantime, chop romaine, drizzle with olive oil and crumble parmesan crisps over it.
To section off your chicken cut the leg quarters off, these will come apart with ease. Next firmly press down with a sharp knife between the breasts to separate. Serve!
- Calories: 391
- Fat: 23.3
- Carbohydrates: 7.4
- Protein: 35.5
Keywords: chicken caesar
Cristina Curp is the creative mind behind The Castaway Kitchen, a blog dedicated to delicious foods and healing diets. Food is thy medicine and it should taste damn good.