Name: Healthy Chicken Caesar Salad with Fries (High Protein)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 1 large russet potato, cut into fries; 1 tsp olive oil; 1/2 tsp salt; 1/2 tsp garlic powder; 1 boneless skinless chicken breast (about 150g); 1 tsp olive oil (for chicken); 1/2 tsp smoked paprika; 1/2 tsp garlic powder (for chicken); 1/4 tsp black pepper; 1 romaine heart, chopped; 5 cherry tomatoes, halved; 1 tbsp grated parmesan (optional); 1 tbsp plain Greek yogurt; 1 tbsp hummus; 1 tsp Dijon mustard; 1 tsp Worcestershire sauce; 1/2 tsp garlic powder (for dressing); 1/2 tsp lemon juice; Water to thin if needed

Why You’ll Love Healthy Chicken Caesar Salad with Fries Recipe

It’s high in protein (around 40 g per serving), keeping you fuller for longer.
You get all the flavor and crunch of Caesar salad without the excess calories.
Air-fried chicken and fries make it feel indulgent while staying healthy.
Easy to prep and cook — ideal for a quick lunch or dinner.
The dressing is made from lighter ingredients without sacrificing flavor.
A perfect combination of fresh veggies, savory meat, and crispy potatoes.
Great for meal prep — just store the components separately.
Easy to customize with your favorite proteins or vegetables.
Includes an optional hot honey drizzle for a sweet-spicy kick.
It’s a fun, creative twist on a timeless favorite.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Crispy Chicken
125 g chicken breast, pounded thin
1 tbsp Greek yogurt
½ tsp dijon mustard
¼ tsp garlic or garlic powder
Dash of paprika, mixed herbs, salt and pepper

Panko Breadcrumb Mix
13–15 g panko breadcrumbs
5 g grated parmesan
Dash of garlic powder, paprika, salt and pepper

Healthy Fries
225–250 g white potato, peeled and cut into fries
½ tsp olive oil
Seasonings to taste (paprika, salt, pepper, etc.)

Caesar Salad
10 g light mayonnaise
25 g Greek yogurt
¼ tsp garlic or garlic powder
½ tsp dijon mustard
¼ tsp anchovy paste
1 tbsp vinegar (apple cider, red wine, or white)
¼ tsp Worcestershire sauce
¼–½ lemon juiced
3–5 g grated parmesan
Salt and pepper to taste
½–1 head cos/romaine lettuce

Optional Hot Honey Topping
1 tsp honey
2 tsp hot sauce
Dash of chili flakes

Directions

Marinate the Chicken: In a bowl, mix Greek yogurt, lemon juice, dijon mustard, garlic, paprika, salt and pepper. Add chicken breast and let it marinate for 30 minutes to 1 hour.
Prepare the Breadcrumb Mix: In a separate bowl, combine panko breadcrumbs with grated parmesan and seasoning.
Coat the Chicken: Dip the marinated chicken into the breadcrumb mixture, pressing to coat evenly. Spray lightly with oil.
Air-Fry or Bake:
- Air fry at 200°C (390°F) for 15–18 minutes, flipping halfway through.
- Alternatively, bake in the oven at 200°C (390°F) for 20–25 minutes until golden and cooked through.
Make the Fries: Rinse the cut potatoes in cold water, dry well, then toss in olive oil and seasoning. Air fry at 200°C for 15–20 minutes, shaking halfway through.
Make the Dressing: Mix all Caesar dressing ingredients in a bowl until smooth. Adjust salt, pepper, and lemon to taste.
Assemble the Salad: Chop romaine lettuce and toss it with the dressing.
Add Toppings: Place the crispy chicken and fries on top of the salad.
Optional Hot Honey: Mix honey, hot sauce, and chili flakes. Drizzle over the chicken for extra flavor.
Serve: Top with extra parmesan if desired and enjoy immediately.

Servings and timing

Servings: 1 large portion
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

Variations

Vegetarian Option: Use crispy tofu or tempeh instead of chicken.
Different Fries: Sweet potato fries or zucchini fries for a twist.
Dairy-Free: Swap Greek yogurt and parmesan with dairy-free alternatives.
Low-Carb Version: Skip the fries or use roasted cauliflower florets.
Extra Crunch: Add croutons or roasted chickpeas on top.
Spicy Kick: Use spicy seasoning on the chicken or fries.
Add Avocado: Creamy avocado slices go well with Caesar flavor.
Swap the Protein: Try grilled shrimp, salmon, or turkey.
Make it a Wrap: Serve everything inside a whole wheat tortilla.
More Veggies: Add cherry tomatoes, cucumbers, or shredded carrots.

Storage/Reheating

Chicken and Fries: Store in airtight containers in the refrigerator for up to 3 days. Reheat in the air fryer at 180°C for 3–5 minutes until crispy again.
Salad: Keep the lettuce and dressing separate to prevent wilting.
Dressing: Store in a small jar or container in the fridge for up to 4 days.
Assembly: For best texture, combine everything just before eating.

FAQs

How much protein is in this recipe?

Each serving has about 40 grams of protein, making it a great high-protein meal.

Can I use store-bought Caesar dressing?

Yes, but the homemade version is lighter and more flavorful.

What if I don’t have an air fryer?

You can bake both the chicken and fries in the oven for similar results.

Is anchovy paste required?

It adds authentic Caesar flavor but can be skipped or substituted with capers.

Can I double the recipe for meal prep?

Absolutely. Just store ingredients separately and reheat before assembling.

Can I use chicken thighs instead of breast?

Yes, but they may take slightly longer to cook depending on thickness.

What potatoes work best for fries?

Starchy potatoes like russets or white potatoes crisp up the best.

How can I make this recipe gluten-free?

Use gluten-free breadcrumbs and ensure your condiments are gluten-free.

Can I use lettuce other than romaine?

Romaine works best for crunch, but butter lettuce or iceberg can be used.

How long does the dressing last in the fridge?

Stored properly, it should last up to 4 days.

Conclusion

This Healthy Chicken Caesar Salad with Fries is the perfect blend of comfort and clean eating. It’s hearty, full of protein, and brings together crisp textures, bold flavor, and customizable components. Whether you’re making it for dinner or lunch, it’s a fun and nourishing way to enjoy a classic dish with a modern, healthy twist.