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I love Caesar salad and have created several variations using different ingredients. This recipe uses duck breasts and grain-free croutons. A more traditional version using crispy chicken can be found in our KetoDiet App, and another served in a cheese bowl is included in my first book, The KetoDiet Cookbook.
The keto chia seed croutons are optional but highly recommended. You won't even be able to tell they are grain-free! Once you bake and cut them into pieces, place them back in the oven and see the magic happen — they get really crispy. This amazing recipe was created by Leanne of Healthful Pursuit. If you are looking for some of the best grain-free, paleo and keto recipes, you should really check out Leanne's blog.
Note that nutrition facts in this recipe are estimated and the actual recipe will likely be lower in fat and calories as you are not going to be using the rendered duck fat (bacon grease is already excluded).
Hands-on Overall
Serving size bowl
Nutritional values (per serving, bowl)
Net carbs4.4 grams
Protein43.5 grams
Fat60.3 grams
Calories761 kcal
Calories from carbs 2%, protein 24%, fat 74%
Total carbs11.3 gramsFiber6.9 gramsSugars2.5 gramsSaturated fat15.9 gramsSodium1,427 mg(62% RDA)Magnesium68 mg(17% RDA)Potassium938 mg(47% EMR)
Ingredients (makes 2 servings)
Croutons:
Caesar salad dressing:
- 1 clove garlic, crushed
- 1 jarred anchovy fillet
- 1/2 tsp Worcestershire sauce
- 1/2 tbsp fresh lemon juice
- 1/2 tsp Dijon mustard
- 2 tbsp paleo mayonnaise (30 g/ 1.1 oz) - you can make your own
- 1 tbsp grated Parmesan cheese (5 g/ 0.2 oz)
- sea salt and pepper, to taste
Salad:
- 4 slices thin-cut bacon (60 g/ 2.1 oz)
- 2 average duck breasts or chicken breasts (340 g/ 12 oz)
- sea salt and pepper to taste
- 1 head Romaine lettuce or 2 heads Little Gem (300 g/ 10.6 oz)
- Optional: Parmesan cheese shavings and chopped anchovy fillets for topping
Instructions
- Prepare the low-carb croutons. Preheat oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Line a baking sheet with parchment paper. Mix ground chia seeds, coconut flour, rosemary, baking powder, garlic powder and salt in a small bowl. Add the egg and oil and mix until combined.
- Place the dough onto the prepared baking sheet. Spread evenly with the back of a spatula to 1/2-inch (1 cm) thickness (no need for the dough to hit the sides of the pan).
- Bake for 15 to 20 minutes, or until golden. Remove from the oven, let tit cool down slightly and then cut into cubes. (For crispier croutons, place back in the oven and dehydrate at 120 °C/ 250 °F (fan assisted), or 140 °C/ 285 °F (conventional) for 15 to 20 minutes.) These croutons can be stored in a loosely covered container at room temperature for 2 to 3 days, or in the freezer for up to 3 months.
- Place all of the dressing ingredients into a jar: crushed garlic, finely chopped anchovy fillets (or anchovy paste), Worcestershire sauce, fresh lemon juice, Dijon mustard, mayonnaise, grated Parmesan cheese, sea salt and pepper. Shake until combined. Chill until ready to use.
- Make the crispy bacon. Keep the oven on at 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Line a baking tray with parchment paper. Lay the bacon strips out flat on the baking paper, leaving space so they don't overlap. Place the tray in the oven and cook for about 15 minutes, or until golden brown. The time depends on the thickness of the bacon slices. When done, remove from the oven and set aside to cool down. Once chilled, break into smaller pieces. Pour the bacon grease into a glass container and use for cooking.
- Prepare the duck breasts. Increase the temperature in the oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Pat the skin with a paper towel to remove excess moisture. Score the skin and season with salt and pepper. Heat a medium pan over a medium-high heat. Place the duck breasts skin side down into the hot dry pan (no oil needed) and turn the heat down.
- As the fat is released, pour it over the breasts regularly and cook for 6-8 minutes or until lightly golden. Turn on the other side and cook for about 30 seconds just to seal the breasts.
- Place the breasts skin side up on a rack in a roasting tin and transfer into the oven. Cook for 10 minutes for rare, 15 minutes for medium or 18 minutes for well done. When the duck is cooked, rest the meat in a warm place for about 10 minutes (do not cover or you will lose the crispness).
- Pour the fat from the pan and from the roasting tin through a sieve into a glass container and let it cool down. Once chilled, cover with a lid and keep at room temperature or in the fridge. Duck fat can be used for cooking just like bacon grease.
- Assemble the salad. Place the lettuce in a serving bowl and toss with the prepared Caesar Salad Dressing.
- Slice the duck breasts into thin strips and place on top of the lettuce. Add the crisped up and crumbled bacon and low-carb croutons. Optionally, top with a few parmesan flakes and finely chopped anchovies.
- This salad should be eaten fresh but can be stored in the fridge for up to a day. To keep the vegetables fresh, drizzle with the dressing just before serving.
Ingredient nutritional breakdown (per serving, bowl)
| Net carbs | Protein | Fat | Calories |
|---|
| Chia seed meal (ground chia seeds) |
| 0.4 g | 1.6 g | 2.6 g | 41 kcal |
| Coconut flour, organic |
| 0.4 g | 0.7 g | 0.6 g | 15 kcal |
| Rosemary, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Garlic powder, spices |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Baking powder, gluten-free |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Anchovies (canned anchovy fillets in oil) |
| 0 g | 0.6 g | 0.2 g | 4 kcal |
| Worcestershire sauce |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Dijon mustard |
| 0 g | 0 g | 0 g | 1 kcal |
| Mayonnaise |
| 0.1 g | 0.2 g | 12.5 g | 111 kcal |
| Parmesan cheese |
| 0.1 g | 0.9 g | 0.6 g | 10 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Bacon, crispy (bacon grease removed) |
| 0 g | 4.8 g | 1.6 g | 34 kcal |
| Duck breast, raw |
| 0 g | 29.6 g | 25.8 g | 359 kcal |
| Lettuce, Romaine |
| 1.8 g | 1.8 g | 0.5 g | 26 kcal |
| Total per serving, bowl |
| 4.4 g | 43.5 g | 60.3 g | 761 kcal |
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