This kale Caesar salad is a healthy twist on the classic. It uses kale greens for a nutritional boost, and is topped with crunchy chickpea croutons, fresh parmesan cheese, and a lightened-up creamy Caesar dressing. Everyone will enjoy this delicious salad!
There is nothing quite like a classic Caesar salad: crisp greens, shaved parmesan cheese, crunchy croutons, and a creamy peppery dressing. But let’s face it, when you get it at a restaurant it’s usually not the most nutritious option. This kale caesar salad recipe is packed with nutrition and doesn’t skimp on flavor.
Even kale skeptics will enjoy this salad!
If you don’t think you like kale, you probably have never had it prepared the right way. Raw kale can be tough and taste bitter. The secret to enjoying a good kale salad: massage the leaves!
Massaging kale
Raw kale needs to be massaged in order to enjoy it in salads. Kale is very fibrous and hard, but after you massage it, it breaks down and becomes tender. Using your hands, add some dressing to the kale and ‘massage’ the leaves until they become soft. Surprisingly, a full bowl of kale could massage down to nearly half the size! This Caesar dressing also coats the kale leaves and infuses them with flavor to chase away the natural bitterness.
What type of kale?
There are a few varieties of kale you can find at the grocery store. I normally use curly kale (the most common type of kale) for my salads. Its leaves are a little more tough compared to other varieties, so it definitely need to be massaged before eaten raw. The Caesar dressing tends to go really well with this type of kale.
Another type of kale is Tuscan kale, sometimes called Lacinato or dinosaur kale. Tuscan kale has dark green leaves which are also flatter than curly kale, and have a milder flavor. I’ve made this recipe with both (this time with Tuscan kale), and you can’t go wrong choosing either variety.
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Kale Nutrition
Leafy greens, like kale, are some of the healthiest foods you can eat. Kale is part of the cruciferous vegetable family which also includes broccoli, arugula, cauliflower, cabbage, and more. Cruciferous vegetables contain phytonutrients, which are plant-based compounds that can help lower inflammation and reduce the risk of developing cancer.
Kale is also a great source of vitamin A, vitamin C, vitamin K, and provides calcium, magnesium, iron, and vitamin B6. It’s also low in calories and rich in fiber, a combination that will help you feel full and satisfied.
This kale Caesar salad has all the basics but with a few healthy twists:
- Kale replaces the romaine lettuce, for a more nutrient packed green with tons of health benefits
- Crunchy chickpeas instead of croutons, which gives it a crunch, tons of flavor plus additional fiber and protein
- The homemade dressing is a lightened-up version of your favorite Caesar. Classic Caesar dressing is typically made with eggs. Instead of eggs, I used Greek yogurt to get the creamy consistency.
Caesar dressing
This homemade Caesar dressing is rich, creamy, and tangy. Most Caesar dressings are loaded with calories, saturated fat, and sodium. I make a few simple healthy swaps to achieve an authentic tasting Caesar, with fewer calories and fat with the addition of protein-rich Greek yogurt.
The ingredient that is critical to make it taste like Caesar dressing is anchovy paste. I promise it doesn’t taste fishy at all and just adds a salty, umami flavor that makes a Caesar taste like a Caesar. Alternatively, you can use your favorite bottled caesar dressing in this recipe just be mindful of the nutrition facts.
Kale salads are great leftover!
The sturdy texture of the kale holds up really well in a salad. Once dressing is added, the kale won’t get soggy like most other greens. This means you can make this kale Caesar salad up ahead of time without worrying about it being mushy. Perfect for make ahead meals and packing lunches.
Add your favorite protein
I often top this kale Caesar salad with my Lemon Garlic Chicken to make this a complete meal. Alternatively you can add steak, shrimp or other fish, hard boiled eggs, nuts, hemp seeds, and more.
More delicious recipes you should check out:
- Asian Salmon Burgers
- Creamy Vegetable Soup (minus the cream!)
- Homemade Greek Dressing
- Vegetarian Enchiladas with Sweet Potato & Black Beans
- Crispy Baked Zucchini Fries
- Stuffed Mexican Sweet Potatoes
This kale Caesar salad is easy to make, healthy and delicious! Whether or not you are already a kale lover, I hope you give this kale Caesar salad a try!
Kale Caesar Salad
Ingredients
Crunchy Chickpeas
- 1-15 oz can chickpeas low sodium or no sodium preferred
- ½ Tablespoon light olive oil
- ½ teaspoon dried oregano
- ½ teaspoon dried parsley
- ½ teaspoon garlic powder
- ¼ teaspoon dried basil
- ¼ teaspoon freshly ground black pepper
- ¼ teaspoon sea salt optional
Dressing
- ½ cup non-fat plain Greek yogurt or 1-2%
- ½ cup Parmesan cheese finely grated
- 1 Tablespoon Extra virgin olive oil
- 1 ½ Tablespoons freshly squeezed lemon juice
- 1 teaspoon anchovy paste
- 1 ½ teaspoons Dijon mustard
- 1 large garlic clove
- ½ teaspoon black pepper
- ¼ teaspoon onion powder
- 1 teaspoon water
Lemon Garlic Marinated Chicken (optional)
Salad
- 2 bunches Kale any variety- curly or Tuscan
- Parmesan cheese shaved or grated
- Ground black pepper to taste
Instructions
Crunchy Chickpeas
- Preheat oven to 400° F. Line a 9x13 baking pan with aluminum foil lightly greased (or parchment paper).
- Drain and rinse the chickpeas. Dry chickpeas as much as possible with a paper towel.
- Place the chickpeas into a small bowl. Add the olive oil and lightly stir to wet all the chickpeas. Add the oregano, parsley, garlic powder, basil, and black pepper and stir well.
- Spread the chickpeas onto the prepared baking sheet. Optional: sprinkle the sea salt evenly on the chickpeas
- Bake in the oven for about 30 minutes, stirring every 10 minutes. If chickpeas are not quite crunchy yet, bake for another 10-15 minutes. Remove from the oven and let cool.
Chicken (optional)
- Refer to my lemon garlic marinated chicken recipe or use your favorite chicken
Caesar Dressing
- Add all the ingredients to a high-speed blender. Blend until smooth. Taste and adjust seasonings to your liking.
Salad
- Strip the leaves from the stems of the kale and rip the leaves into bite size pieces. Wash and dry the kale (be sure to dry completely). Add the dried kale to a large bowl.
Assemble the salad
- Add some of the dressing to the kale. Massage with your hands (can put gloves on for this) until kale is soft and tender. *
- When ready to serve, add the chickpeas and parmesan cheese and stir well. Toss with additional dressing to your liking.
- Divide into bowls and serve topped with sliced chicken, or protein of choice. Garnish with additional black pepper to your liking.
Nutrition Facts
What’s your favorite way to use kale? Share in the comments below. Also, be sure to stay in touch and follow me on Facebook, Instagram and Pinterest
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