Lemon Kale Caesar Salad

15 minutes

This Lemon Kale Caesar Salad is a flavor-packed, nutritional powerhouse that is built to satisfy and help your body thrive. With massaged kale, creamy Caesar dressing, soft-boiled eggs, and crusty bread, this superfood salad provides satisfying, long lasting energy all month long.

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Ingredients Featured in Our Lemon Kale Caesar Salad

Worcestershire Sauce

Recipe Overview

This nutrient-dense Lemon Kale Caesar Salad is a satisfying meal the whole family will love. Protein and fiber-packed, this vibrant salad combines the wholesome goodness of kale, soft-boiled eggs, and creamy Caesar dressing with the crispness of toasted bread.

Simple to prepare, this salad is hearty, nutritious, and easily adaptable. You can enjoy it with or without anchovies and customize it with additional proteins, like grilled chicken or tofu, to suit your dietary preferences.

About Our
Lemon Kale Caesar Salad

Our Lemon Kale Caesar Salad is a refreshing twist on the classic Caesar salad, offering a zesty, nutritious option that’s perfect for any time of the year. This salad combines the robust flavors of kale with a tangy lemon dressing, making it a powerhouse of nutrients and taste.

At the heart of this dish is kale, a leafy green superfood packed with vitamins A, C, and K, along with fiber and antioxidants. Kale is known for its anti-inflammatory properties and its ability to boost immunity and support overall health. The salad is elevated with a creamy dressing made from Greek yogurt, anchovies, garlic, and Parmesan cheese, delivering a rich and savory flavor without the heavy calories of traditional Caesar dressings.

Adding to the nutritional profile, this salad features ingredients like extra virgin olive oil (EVOO), whole wheat grains, and a touch of Worcestershire sauce. These components not only enhance the taste but also contribute to heart health, brain function, and hormonal balance. The inclusion of eggs provides protein, while lemon juice and lime add a refreshing citrus burst that complements the earthy kale.

This salad is perfect for those following a nut-free, pescatarian, vegetarian, gluten-free, or soy-free diet. It aligns well with various phases of the menstrual cycle, providing the necessary nutrients to support hormonal health and overall well-being. Whether you’re looking to boost your immunity, promote gut health, or support brain function, our Lemon Kale Caesar Salad is a delicious and nutritious choice.

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This Kale Caesar Salad is a nutrient-packed Cycle Hack™ for your luteal and menstrual phases. Kale provides iron and calcium, essential for replenishing energy during menstruation, while eggs and olive oil offer healthy fats that keep blood sugar stable and provide sustained energy. The dressing, made with anchovies, adds omega-3s to help reduce inflammation and support brain health, making this salad both delicious and supportive during these phases.

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What You'll Need

Anchovies

These small fish add a rich umami flavor to the dressing. They are also a good source of omega-3 fatty acids.

Balsamic Vinegar

The tangy flavor of this vinegar gives the dressing its sharp flavor.

Basil

Fragrant and slightly sweet, the fresh herb adds a light flavor in both the salad and the dressing.

Cherry Tomatoes

Bright, acidic, and packed with lycopene for heart health. They add a pop of freshness to every bite.

Chicken Breast

Lean, protein-packed chicken keeps you satisfied and energized. Grilling infuses it with smoky flavor while keeping it juicy and tender.

Corn

Grilling the corn on the cob brings out its natural sugars and the heat adds a subtle smoky char.

Dijon Mustard

This condiment gives a subtle kick to the dressing, helping to emulsify the oil and vinegar for a creamier dressing.

Eggs

Soft-boiled eggs add a creamy texture and are a great source of high-quality protein.

Extra-Virgin Olive Oil

A heart-healthy fat rich in antioxidants, used to massage the kale and enhance its flavor.

Garlic

A powerful antioxidant that boosts the immune system and adds a robust flavor to the dressing.

Goat Cheese

This tangy cheese adds a luxurious texture and depth of flavor. It can be omitted if you are on a dairy-free diet.

Kale

A nutrient-dense leafy green packed with vitamins A, C, and K, as well as fiber and antioxidants. Massaging the kale helps to break down its tough texture and enhances its flavor.

Lemon Juice

Fresh lemon juice brightens the dressing with its zesty flavor and provides vitamin C.

Low-Fat Mayonnaise Or Greek Yogurt

Both options provide a creamy base for the Caesar dressing, with Greek yogurt offering a higher protein alternative.

Parmigiano-Reggiano

This hard cheese adds a savory, nutty flavor to the dressing, complementing the other ingredients.

Spices

You will need a combination of Italian seasoning, garlic powder, salt, and pepper for the spice mixture to season the protein. This simple combination of seasonings will enhance the flavor of the juicy chicken.

Spring Greens

Tender, nutrient-dense greens provide a healthy base for all the toppings. They’re packed with vitamins and minerals for overall wellness.

White Onion

Adds a mild, sweet flavor to the salad, balancing the bitterness of the kale.

Whole Wheat Bread

Toasting the hearty, nutty bread for croutons adds a satisfying crunch to the salad. Use sliced bread, baguette, or any loaf of your choosing.

How to Make
Lemon Kale Caesar Salad

Prepare Ingredients

Measure out all of the ingredients that do not require additional prep, such as chopping and mincing. Remove the tough stems from the kale and roughly chop the leaves. Peel and mince the garlic. Grate the Parmigiano-Reggiano cheese. Slice the white onion thinly. Toast the bread slices until crispy.

Prepare The Kale

Add kale to a large bowl with 3 tablespoons of olive oil. Massage kale well, kneading with your hands to help break down the tougher pieces. Set aside while you make the eggs.

Cook The Eggs

Fill a large saucepan with water and bring to a boil. Carefully lower eggs into water one at a time. Cook for 6 ½ minutes, adjusting heat to maintain a gentle boil. Remove eggs to a bowl of ice water and chill until you can easily handle them. Gently crack the eggs all over and peel.

Make The Dressing

While the eggs are cooking, add ingredients for the dressing to a blender or food processor. Process until smooth. Season with salt and pepper as desired.

Assemble The Salad

Add dressing to a large bowl with kale and onion. Toss until everything is coated well. Slice eggs in half and place on top of the salad. Season eggs with salt and pepper. Serve with toasted bread slices.

FAQs

What if I don’t have a grill?

No grill? No problem! The chicken can be cooked in a skillet over medium-high heat until cooked through, about 8 minutes per side. You can use a grill pan or simply sear the corn cobs in a skillet over medium-high heat for about 7 to 10 minutes, until charred. Be sure to turn the cobs every few minutes. The croutons can be toasted in a toaster oven or baked at 375˚F for about 10 minutes, until browned.

Can I make this dairy-free or gluten-free?

This salad can be made dairy-free by simply removing the Parmigiano-Reggiano from the dressing. You can use dairy-free cheese instead, if preferred. To make this recipe gluten-free, do not use the whole wheat bread or use a gluten-free bread instead.

Can I make the dressing ahead of time?

Yes, the dressing can be made up to 3 days in advance. Store it in an airtight container in the refrigerator. Shake or whisk the dressing well before serving to recombine the ingredients.

How can I add more protein to this salad?

To add more protein, you can include additional soft-boiled eggs or add other proteins like grilled chicken, tofu, or air-fried chicken sausage. These options will complement the flavors and enhance the nutritional profile of the salad.

How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to prevent the salad from becoming soggy. Add the dressing just before serving.

Still hungry?

For a colorful and nutritious option, try our Blueberry Beet Salad. This vibrant blend of sweet blueberries, earthy beets, and crisp greens is perfect for a light and phytonutrient-rich lunch.

If you’re craving a bowl full of rainbow goodness, our Rainbow Salad Bowls are packed with an array of colorful veggies, fruits, and wholesome grains. These salads bring a diverse array of colors, vitamins, and minerals, making healthy food something you can truly enjoy.

For a delightful dessert, try our Vegan Carrot Bundt Cake. This cake is moist, flavorful, and packed with wholesome ingredients like carrots, walnuts, and warm spices. It’s the perfect sweet treat to end your meal on a high note, while still aligning with your health goals.