PF
Top view of a chicken Caesar salad on a white plate with Caesar dressing.
Stovetop~40 minComplexity

Chicken Caesar Salad

This Chicken Caesar Salad delivers 39g protein and 2059 calories per serving — a calorie-dense option scaled to 2 large servings rather than traditional portioning. Quick preparation on the stovetop makes it accessible despite the high calorie load, useful for high-volume eating days or surplus phases. Built for lifters deliberately eating above maintenance for muscle gain who need protein-rich, calorie-substantial meals.

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Ingredients

2 servings
  • Mayonnaise, Regular(60g)
  • Anchovy Paste, Tube(5g)
  • Mustard, Dijon(5g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Worcestershire Sauce(5g)

    Lea & Perrins is the standard. A little goes a long way.

  • Garlic(15g)
  • Lemon Juice, Fresh(30g)
  • Parmesan Cheese(60g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • generous pinch of salt and freshly-ground black pepper
  • Olive oil(120g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Chicken Breast, Boneless Skinless

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Vegetable oil(45g)
  • Lettuce, Romaine
  • Croutons, Plain(480g)
  • Parmesan Cheese

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • Caesar dressing

Instructions

  1. 1Whisk together the mayonnaise, anchovy paste, Dijon mustard, Worcestershire sauce, minced fresh garlic, fresh lemon juice, and grated Parmesan in a small bowl until well combined. While whisking constantly, slowly drizzle in the olive oil until the dressing is fully emulsified. Season with salt and pepper to taste and set aside.
  2. 2Place the chicken breast between two pieces of plastic wrap and pound with a meat mallet until it reaches uniform thickness (about 3/8 inch). Season both sides generously with salt and pepper.
  3. 3Heat the vegetable oil in a large skillet over medium-high heat until shimmering, about 2 minutes. Carefully add the chicken breast to the pan and cook for 3–4 minutes until the underside is golden brown. Flip and cook the other side for 3–4 minutes until golden brown and the internal temperature reaches 165°F. Transfer to a cutting board and let rest for 2 minutes, then slice into thin strips.
  4. 4While the chicken rests, wash and dry the romaine lettuce, then tear or chop into bite-sized pieces.
  5. 5Divide the lettuce evenly between 2 large bowls. Pour half the Caesar dressing over each portion and toss to coat.
  6. 6Top each salad with half the sliced chicken, half the croutons, and half the additional grated Parmesan.
  7. 7Divide any leftover dressed salad (without chicken and croutons) evenly into 2 airtight containers while still cold, and store in the refrigerator for up to 2 days. Store chicken strips and croutons separately in their own airtight containers.

Nutrition — Per Serving

2059

calories

39g

protein

130g

fat

Carbohydrates
185g
Saturated fat
23.5g
Sodium
2564 mg
Dietary fiber
12.4g

2 servings per batch · ~413g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Chicken Caesar Salad have per serving?

Each serving delivers 39g of protein and 2059 calories with 130g fat and 185g carbs. Note this recipe yields only 2 servings and is extremely calorie-dense — verify portion sizing before logging.

How long does Chicken Caesar Salad take to prep?

Quick prep time on the stovetop but only produces 2 servings, making this better for immediate consumption rather than weekly meal prep. Not ideal for batch cooking efficiency.

Is Chicken Caesar Salad good for muscle gain?

At 2059 calories and 39g protein per serving, this is oversized for standard meal prep macro tracking. Split this into smaller portions or treat it as a complete daily meal rather than a single lunch component.

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