Anybody following a diet regime will quickly turn to Caesar salad by default. It’s like the go-to healthy dish — filling, nutritious, and best of all, tasty. But can the same be said for those observing keto? In this article, we’re observing if this classic favorite gets the green light in the low-carb keto diet.
Before we dive into the anatomy of Caesar salad and reveal which are keto-friendly and which aren’t, let’s first talk about the basics of the keto diet. In the simplest terms, the keto diet is all about eating more fat, moderate protein, and less carbs (some even eliminate carbs entirely!).
The goal is to influence the body to enter ketosis, a metabolic state where it turns fat into energy instead of carbs. Experts say that ketosis is achieved by limiting carb intake to less than 50 grams per day, making it important to make thoughtful food choices.
Here’s the deal: Nutritionists say that Caesar salad can be both keto-friendly and not keto-friendly. It all depends on what you put in it.
There are many ways to make this classic dish, so it’s worth breaking it down and identifying the ingredients one by one to determine where they stand in the keto food list.
Romaine lettuce, the base of a Caesar salad, is keto-friendly. Just like most leafy greens, it’s naturally low in carbs, containing only 3.29 grams of total carbohydrates per 100-gram serving, according to the USDA.
It’s also low in calories and sugar but high in vitamins C, K, and A, calcium, folate, potassium, and magnesium, all essential for overall health.
Now, here’s where it gets tricky: the dressing. Traditionally, Caesar dressing is made with keto-friendly ingredients like olive oil, egg yolks, anchovies, and various spices. If you’re making your own and watching your dressing ingredients, then you shouldn’t have a problem.
But where it gets challenging is when using store-bought Caesar dressing. Prepackaged dressing may contain added sugars and preservatives. Before buying a jar, make it a point to check the nutrition label and avoid those with hidden carbs.
So far, we can definitely say for certain that Caesar salad is more keto-friendly than it isn’t. But that’s until you add croutons to the picture. This is the primary ingredient that can derail a Caesar salad’s keto-friendly status.
Croutons are small cubes of fried or toasted bread, which means they’re naturally high in carbs. A mere half-ounce (14.2 grams) of plain croutons contains a shocking 10.4 grams of carbs, which can easily mess up your macros.
It’s safe to say they should stay off your keto Caesar salad. Instead of croutons, seasoned keto dieters usually add toasted nuts or cheese crisps to add crunch.
Now for your Caesar salad toppings. For keto-friendly add-ons, you can go with the classic grilled chicken. If you’re feeling more adventurous, crushed chicharrones, steak and shrimp are keto-approved options as well.
Some dieters like adding parmesan cheese to their salads for more flavor. A tablespoon of parmesan cheese only contains a negligible amount of carbs (0.6 grams), so it won’t hurt to add one or two spoons of it to your salad.
Now that you know which Caesar salad ingredients are guaranteed keto-friendly and which are questionable, then you’re in a much better position to be selective about what to consume. You can definitely eat Caesar salad on the keto diet, as long as you:
A classic Caesar salad is often the most keto-friendly dish you’ll find on a restaurant menu. But you still have to scrutinize the ingredients to make sure there aren’t any that can skew your macros.
Don’t hesitate to ask the server about what’s in the Caesar salad. Verify the ingredients of the dressing, ask about the toppings and add-ons, and then request modifications accordingly. Generally, there are three things that you need to make sure of:
Feel free to use this as a checklist every time you order Caesar salad at a restaurant!
Caesar salad is so basic that it should be a part of every dieter’s lifestyle. If you ask us, we suggest having it at least once or twice a week to help you meet your daily macros.
It’s healthy, tasty, and best of all, easy to prepare. You just need to stock up on Romain lettuce, your choice of protein, and keto add-ons, then add dressing when you’re ready to have a plate.
If you get sick of the usual Caesar salad, there are ways you can modify it for new flavors and textures. Seasoned keto dieters have experimented with their own variations of the classic Caesar salad, adding in avocado, boiled eggs, and bacon bits for more flavor and nutritional value.
Remember that Caesar salad is only keto-friendly if you are mindful of the ingredients in it. Avoid ingredients that harbor hidden carbs. Often, these include:
Stick to the basics: Romaine lettuce, traditional, carb-free dressing, and grilled or steamed proteins. When incorporating add-ons, make sure they’re keto-approved before sprinkling them all over your salad.
Keto experts and seasoned dieters will swear by Caesar salad as a staple keto dish. Made mindfully, it meets all the requirements of the keto diet: high in healthy fats, low in carbs, and rich in nutrients. But only if you modify the ingredients correctly and make sure everything is suitable for your keto diet.
Tailor your keto Caesar salad to meet your personal preferences and diet goals. Avoid high-carb ingredients and instead, opt for keto-approved add-ons that add flavor and nutritional value.
