Chicken or turkey caesar garden salad, chicken and/or turkey, lettuce, tomato, cheese, no dressing
Common food
Photo: Wikipedia
This is a stripped-down Caesar salad, featuring lean chicken or turkey breast over crisp romaine lettuce, with a scattering of tomato and cheese, but no dressing. The result is a fresh, crunchy, and savory bite where the protein shines, offering a light yet satisfying texture. Nutritionally, it's a powerhouse of lean protein with minimal fat and carbs, making it an excellent choice for a clean, low-calorie meal.
Calorie split: 54% protein · 19% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its clean, savory flavor profile that lets the quality of the chicken and the freshness of the lettuce come through. It's incredibly versatile as a quick lunch, a light dinner, or a protein-packed side dish.
⚠️ Watch-outs & how to enjoy it better
Without dressing, it can be perceived as dry or bland, and the lack of fat may reduce the absorption of fat-soluble vitamins like Vitamin K from the lettuce. To counteract this, consider adding a small amount of healthy fat like a sprinkle of nuts, seeds, or a light drizzle of olive oil, or pairing it with a side of avocado.
Key benefits
- High-quality lean protein for muscle maintenance and satiety.
- Very low in calories and fat, ideal for calorie-controlled diets.
- Good source of dietary fiber from romaine lettuce.
- Low in carbohydrates and sugars, suitable for low-carb eating patterns.
- Provides essential vitamins and minerals like Vitamin K and potassium from the greens.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Caesar salad was not named after Julius Caesar, but was invented in Tijuana, Mexico, by Italian-American restaurateur Caesar Cardini in the 1920s.
Full nutrition (USDA data · scales with serving)
| Water | 85.4 g |
| Energy | 63.0 kcal |
| Protein | 8.5 g |
| Total lipid (fat) | 1.9 g |
| Carbohydrate, by difference | 3.0 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.99 g |
| Calcium, Ca | 56.0 mg |
| Iron, Fe | 0.42 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 98.0 mg |
| Potassium, K | 290 mg |
| Sodium, Na | 265 mg |
| Zinc, Zn | 0.55 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 6.9 ug |
| Vitamin C, total ascorbic acid | 8.8 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 2.6 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 22.6 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 182 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 2069 ug |
| Carotene, alpha | 18.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 435 ug |
| Lutein + zeaxanthin | 1366 ug |
| Vitamin E (alpha-tocopherol) | 0.49 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 88.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.75 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 0.43 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.57 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.51 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.24 g |
| PUFA 18:2 | 0.18 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 23.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey caesar garden salad.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this a complete meal?
It's a fantastic base for a complete meal. To make it more balanced and satisfying, you could add a source of healthy fat (like avocado or olive oil) and perhaps some complex carbs (like quinoa or whole-grain croutons) depending on your dietary goals.
Can I make this ahead for meal prep?
Yes, but keep components separate until ready to eat. Store the cooked chicken/turkey, lettuce, tomatoes, and cheese in separate containers in the fridge. This prevents the lettuce from wilting and the salad from becoming soggy.
Why is there no dressing listed?
This specific nutritional profile is for the salad without dressing. Traditional Caesar dressing is high in fat and calories, so omitting it creates a much lighter, lower-calorie dish. You can add your favorite dressing at serving time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.63 kcal/g · 54% calories from protein · 1.0 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.