Balanced and Nutrient Dense Veggie Caesar Salad with Greek Yogurt Dressing

30 Minutes, Salads

taste + texture

this is not a sad caesar salad.

it’s bold, cozy, and layered with texture in the best way.

the kale is tender and silky from being massaged, the roasted vegetables are slightly caramelized and savory, the chickpeas and sourdough croutons are crunchy, and the sunflower seeds add that perfect nutty bite.

every forkful has contrast. every forkful is exciting. 10/10!!

and the dressing? it’s absolutely out of this world. creamy, tangy, savory, slightly garlicky, and deeply satisfying without being heavy.

it clings to every leaf and veggie in the best way and honestly deserves an award of its own.

the salad you crave when you need a break from holiday food

after days (or weeks) of rich, heavy holiday meals, this is that salad.

the one you make when you’re craving something fresh, nourishing, and vibrant but still comforting and delicious.

it’s light without feeling like diet food, filling without being heavy, and satisfying enough that you don’t immediately want dessert after.

it’s also incredibly crowd-pleasing. even people who “don’t like kale” end up going back for seconds. it’s the kind of salad you bring to a gathering and everyone asks for the recipe.

a caesar, but lighter and better for you

this is a glow-up caesar. the greek yogurt–based dressing replaces most of the oil and mayo you’d find in a traditional caesar, adding protein and creaminess while keeping things lighter.

you still get that classic savory caesar flavor thanks to parmesan, dijon, worcestershire, garlic, and lemon, just without the heaviness.

between the kale, brussels sprouts, asparagus, leeks, chickpeas, seeds, and yogurt, this salad is packed with fiber, protein, and nutrients that actually make you feel good after eating it.

add your own protein (or keep it veggie)

this salad is amazing as is, but it’s also the perfect base for whatever protein you’re craving. think of it as a choose-your-own adventure caesar:

grilled or roasted chicken
salmon or shrimp
steak
rotisserie chicken for an easy shortcut
crispy tofu or tempeh

it holds up beautifully and makes an excellent meal-prep lunch or dinner.

substitutions and swaps

this recipe is flexible and forgiving:

no sourdough? use gluten-free bread or skip the croutons and add extra chickpeas
no sunflower seeds? swap in pumpkin seeds, sliced almonds, or pine nuts
dairy-free: use a dairy-free greek-style yogurt and vegan parmesan
no kale? try finely chopped romaine, a kale-romaine mix, or even shredded cabbage
want it extra garlicky? add another grated clove to the dressing

storage + make-ahead tips

store leftovers in an airtight container in the fridge for up to 3 days
for best texture, keep the dressing separate if making ahead
chickpeas and croutons can be stored at room temperature for a day or two and added just before serving
the dressing keeps well in the fridge for 4–5 days

if you like Balanced and Nutrient Dense Veggie Caesar Salad with Greek Yogurt Dressing, you’ll also love these other recipes of mine!

Easy Roasted Beet and Goat Cheese Salad Flatbreads

Epic Healthy High Protein French Onion Soup Dip

Healthy Homemade Sweet Potato Gnocchi with Cheesy Pumpkin Sauce (Gluten-Free!)

Delicious Spanakopita Inspired Stuffed Mushrooms

Baked Whipped Feta and Pumpkin Spinach Dip

Nourishing Veggie Lentil Tortilla Soup

Healthy High Protein Broccoli Cheddar Pasta (Panera Copycat!)

Amazing Skin Food Fall Salad

YiaYia’s Cozy Greek Gigantes

The Best Gluten-Free Weeknight Enchiladas (Vegetarian +15g Protein!)

Lower Carb Buffalo Cauliflower Flatbreads

Greek Girl Spanakopita Dip

are you going to make my Balanced and Nutrient Dense Veggie Caesar Salad with Greek Yogurt Dressing?!
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Balanced and Nutrient Dense Veggie Caesar Salad with Greek Yogurt Dressing

Recipe by Mary

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

430

kcal

macros per serving (4 servings)
per serving (¼ of recipe):
calories: ~430 kcal
protein: ~20–21 g
carbs: ~42–43 g
fat: ~22 g
fiber: ~9–10 g

macros per serving (5 servings)
per serving (⅕ of recipe):
calories: ~345 kcal
protein: ~16–17 g
carbs: ~34 g
fat: ~18 g
fiber: ~7–8 g

Ingredients

for the salad
1 bunch lacinato kale, very finely chopped
avocado oil, for massaging and roasting
sea salt, to taste
1 bunch asparagus, diced
2 leeks, thinly sliced
1 ½ cups shredded brussels sprouts
½ tsp garlic powder
½ tsp onion powder
2 large pieces sourdough bread, torn into bite-sized pieces
1 (15-ounce) can chickpeas, rinsed and drained
¼ cup sunflower seeds
¼ cup finely grated parmesan cheese

for the creamy caesar dressing
¾ cup 2% greek yogurt
1 tbsp mayonnaise
1 tsp liquid aminos
1 tsp worcestershire sauce
juice of ½ lemon
½ tsp maple syrup
1 large garlic clove, finely grated
¼ cup finely grated parmesan cheese
1 tsp dijon mustard
sea salt and black pepper, to taste
about ⅓ cup filtered water, to thin

Directions

prep the kale
add the finely chopped kale to a large bowl. drizzle with a little avocado oil and a pinch of sea salt. massage with your hands for 1–2 minutes until softened and darker in color. set aside.
roast the vegetables
preheat the oven to 400°f. add the diced asparagus, sliced leeks, and shredded brussels sprouts to a baking sheet. drizzle with avocado oil and season with garlic powder, onion powder, and sea salt. toss well. bake for 10 minutes, remove from the oven, flip and toss, then return to the oven for another 7–8 minutes until tender and lightly caramelized. set aside.
make the chickpea croutons
on a separate baking sheet, add the torn sourdough pieces and rinsed chickpeas. drizzle with avocado oil and sprinkle with sea salt. toss to coat evenly. bake at 400°f for 10 minutes, toss, then bake another 10 minutes until the bread is golden and crisp and the chickpeas are crunchy.
make the dressing
in a bowl, whisk together the greek yogurt, mayo, liquid aminos, worcestershire sauce, lemon juice, maple syrup, grated garlic, parmesan, dijon mustard, salt, and pepper. slowly whisk in the filtered water until the dressing reaches a pourable but creamy consistency.
assemble the salad
add the roasted vegetables, chickpeas, and sourdough croutons to the bowl with the massaged kale. sprinkle in the sunflower seeds and parmesan. drizzle with the dressing and toss well to combine. taste and adjust salt and pepper as needed.