When I went out to eat on keto, I used to believe that Caesar salad was a “safe” choice. What could go wrong with chicken, parmesan, and romaine? When I started looking into the dressings, I discovered that most restaurant Caesars are loaded with hidden carbohydrates from the sugary dressings and croutons.
I began preparing my own keto Caesar salad at home at that point. It tastes better than anything I’ve ever ordered at a restaurant and is the ideal fit for the ketogenic diet thanks to its crisp romaine, sharp parmesan, and homemade, rich, creamy dressing. The authentic homemade dressing, which consists of anchovies, egg yolk, garlic, and olive oil, is the key. No canned short cuts.
If you enjoy classic keto salads with bold, creamy flavors, you’ll probably also love the Keto Cobb Salad with Ranch Dressing, another satisfying bowl that combines rich dressing with plenty of protein and crunch.
Table of Contents
Table of Contents
Why Caesar Salad Fits on a Keto Diet
The basic components of a ketogenic meal are already present in Caesar salad: lettuce, parmesan, and protein (if you include shrimp or chicken). The store-bought dressings and croutons are the typical issues.
To be honest, I believed that the Caesar at my favorite chain restaurant was safe when I first started following the ketogenic diet. I discovered after logging it that each serving of the dressing contained nearly 7 grams of sugar. Not particularly keto-friendly. Not only did I save carbohydrates when I began making my own dressing with actual ingredients, but I also got a richer flavor that was elegant without being overly complex.
An additional benefit is that this salad is substantial. The protein from the meat, the fiber from the romaine, and the fat from the dressing combine to create a well-balanced meal that will actually keep you full for hours. For a lighter, refreshing pairing, you can also serve it alongside the Keto Cucumber Salad (Creamy Dill & Vinegar Styles), the cool, tangy flavor complements Caesar’s richness beautifully.
How to Make Keto Caesar Salad with Homemade Dressing
Keto Caesar Salad
Ingredients
For the salad:
- 3 heads romaine lettuce chopped
- 1/2 cup freshly grated parmesan cheese
- Fresh cracked black pepper to taste
- Optional protein: 2 grilled chicken breasts sliced
For the homemade keto Caesar dressing:
- 2 anchovy fillets or 1 tsp anchovy paste
- 1 raw egg yolk use pasteurized if preferred
- 1 clove garlic minced
- 2 tsp Dijon mustard
- 2 tbsp lemon juice
- 1/2 cup olive oil or a mix of olive oil and avocado oil
- 1/4 cup grated parmesan cheese
- Salt and pepper to taste
Instructions
- Mash anchovies and garlic into a paste using the back of a spoon or mortar and pestle.
- Whisk in egg yolk, Dijon mustard, and lemon juice until smooth.
- Slowly drizzle in olive oil while whisking to emulsify. The dressing should thicken and become creamy.
- Stir in parmesan cheese, then season with salt and pepper.
- Toss chopped romaine with dressing, top with extra parmesan, and finish with black pepper. Add grilled chicken if desired.
Notes
- The anchovies are key to authentic Caesar flavor—don’t skip them. They add umami without tasting “fishy.”
- If you’re concerned about raw egg yolk, use pasteurized eggs or substitute 2 tbsp mayonnaise for creaminess.
- Freshly grated parmesan works best—it melts into the dressing better than pre-shredded cheese.
- For crunch without croutons, try parmesan crisps or crushed pork rinds.
Mistakes I’ve Made (and How to Fix Them)
I poured the oil in too quickly the first time I made homemade Caesar dressing. Rather than being creamy, it separated into a greasy mess. The secret is to drizzle slowly; patience is rewarded.
On one occasion, I also omitted the anchovies because I didn’t think they were essential. A huge error. They are responsible for the umami punch of Caesar dressing. Even if you don’t think you like anchovies, don’t skip them. You will taste depth of flavor rather than “fish.”
Another is to use pre-packaged parmesan rather than freshly grated. It leaves a chalky texture and does not melt into the dressing in the same way. It is worth it to use fresh parmesan.
FAQs About Keto Caesar Salad
1. Is Caesar salad keto-friendly?
Yes—if you skip croutons and use a keto-friendly dressing. The classic base of romaine, parmesan, and protein fits perfectly into a low-carb diet.
2. How many carbs are in Caesar salad?
A keto Caesar salad without croutons is usually 3–5 net carbs per serving, depending on the amount of dressing and cheese.
3. Can I eat Caesar salad every day on keto?
Absolutely. It’s nutrient-rich and balanced, especially if you vary the protein (chicken, shrimp, salmon). Just be mindful of portion sizes with dressing.
4. What can I use instead of croutons on keto Caesar salad?
Try parmesan crisps, roasted nuts, or crushed pork rinds for crunch without the carbs.
Conclusion
A keto Caesar salad with homemade dressing is evidence that traditional favorites don’t have to be sacrificed when following a low-carb diet. This dish feels decadent but still adheres to keto macros thanks to the crisp romaine, parmesan, and that rich, garlicky dressing.
I can assure you that once you make it at home, you won’t ever turn back to restaurant or bottle versions. For a complete meal, try it with grilled chicken; otherwise, serve it as a simple side dish. You’ll still get all the flavor without the added carbohydrates, though.
If you’d like to explore more delicious low-carb ideas, visit The Ultimate Guide to Keto Salad Recipes, where you’ll find creative combinations like Cobb, Chicken, and Broccoli salads, all perfectly tailored for a keto lifestyle.