How many carbs are in keto caesar salad?

This keto Caesar salad has 3.8g net carbs per serving, along with 478 calories, 38g protein, and 33g fat. The recipe makes 4 servings.

What can I use instead of croutons on a keto Caesar salad?

Baked Parmesan crisps are the perfect keto crouton swap—they add the same golden crunch with essentially no carbs. Crushed pork rinds or toasted pumpkin seeds also work well.

Is Caesar dressing keto-friendly?

Homemade Caesar dressing is naturally keto since it's built on mayonnaise, olive oil, Parmesan, and anchovies. Just avoid store-bought versions with added sugar or starchy thickeners and you're set.

Keto Caesar Salad: 3.8g Net Carbs

Name: Keto Caesar Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Cuisine: Keto
Ingredients: 2 boneless skinless chicken breasts (about 1 lb / 450g); 1 tbsp olive oil; 2 large romaine hearts, chopped (about 8 cups); 3/4 cup grated Parmesan cheese, divided; 1/3 cup mayonnaise; 2 tbsp extra-virgin olive oil; 1 tbsp fresh lemon juice; 1 tsp Dijon mustard; 2 anchovy fillets, minced (or 1 tsp anchovy paste); 2 cloves garlic, finely grated; 1/2 tsp black pepper; 1/4 tsp salt

Keto Caesar Salad

A crisp, restaurant-worthy Caesar with creamy garlic-anchovy dressing, golden Parmesan crisps, and pan-seared chicken—skipping the croutons entirely. Just 3.8g net carbs per serving and ready in 25 minutes, it's a satisfying low-carb lunch that delivers all the bold, savory crunch you crave.

Jordan Lee

Head of Nutrition · June 17, 2026

15 min

Prep

10 min

Cook

25 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

3.8g

Net carbs

2.6g

Fiber

6.4g

Total carbs

38g

Protein

33g

Fats

478

Calories

Per serving · makes 4. Values are estimates; brands vary.

lunchgluten freequick easyhigh proteinmeal prep

This keto Caesar swaps carb-heavy croutons for crunchy baked Parmesan crisps while keeping the bold, garlicky, anchovy-rich dressing you love. Topped with juicy seared chicken, it's a hearty low-carb lunch that eats like a full meal.

Ingredients

2 boneless skinless chicken breasts (about 1 lb / 450g)

1 tbsp olive oil

2 large romaine hearts, chopped (about 8 cups)

3/4 cup grated Parmesan cheese, divided

1/3 cup mayonnaise

2 tbsp extra-virgin olive oil

1 tbsp fresh lemon juice

1 tsp Dijon mustard

2 anchovy fillets, minced (or 1 tsp anchovy paste)

2 cloves garlic, finely grated

1/2 tsp black pepper

1/4 tsp salt

Instructions

Season the chicken breasts with salt and pepper. Heat 1 tbsp olive oil in a skillet over medium-high heat and cook 5-6 minutes per side until golden and cooked through (165°F / 74°C internal). Rest 5 minutes, then slice.

Make the Parmesan crisps: spoon 1/2 cup of the grated Parmesan into 8 small mounds on a parchment-lined baking sheet. Bake at 400°F (200°C) for 5-6 minutes until lacy and golden. Cool to crisp up.

Whisk the dressing: combine mayonnaise, extra-virgin olive oil, lemon juice, Dijon, minced anchovies, grated garlic, black pepper, and salt until smooth and creamy.

Place chopped romaine in a large bowl. Pour over the dressing and toss until every leaf is coated.

Divide salad among 4 plates. Top with sliced chicken, the remaining 1/4 cup Parmesan, and a few Parmesan crisps each. Serve immediately.

Tips & notes

Parmesan crisps replace croutons for that essential crunch with zero carbs—make extra, they disappear fast.

For meal prep, store the dressing separately and keep crisps in an airtight container; assemble just before eating to keep the romaine crisp. Components last 3 days refrigerated.

No anchovies? A teaspoon of Worcestershire-style coconut aminos or anchovy paste gives the same savory umami depth.

Log this recipe in one tap

Save keto caesar salad to CarbMeNot and track its 3.8g net carbs against your daily budget automatically.

Frequently asked questions

How many carbs are in keto caesar salad?: This keto Caesar salad has 3.8g net carbs per serving, along with 478 calories, 38g protein, and 33g fat. The recipe makes 4 servings.
What can I use instead of croutons on a keto Caesar salad?: Baked Parmesan crisps are the perfect keto crouton swap—they add the same golden crunch with essentially no carbs. Crushed pork rinds or toasted pumpkin seeds also work well.
Is Caesar dressing keto-friendly?: Homemade Caesar dressing is naturally keto since it's built on mayonnaise, olive oil, Parmesan, and anchovies. Just avoid store-bought versions with added sugar or starchy thickeners and you're set.