This Keto Brussels Sprouts-Chicken Caesar is a tasty & low-carb dish as compared to the traditional Cesar salad. We add the roasted Brussels sprouts, which provide an indulgent and caramelized taste in place of romaine, and we also add the chicken, which makes the salad filling and loaded with protein. We can garnish this salad with the pork rinds and the keto-friendly Cesar to make this salad flavorful and crunchy. This Keto Brussels Sprouts-Chicken Caesar is low in carbs, and it is also filling enough to serve as a main course for dinner or lunch. This dish is very flavorful and keto-friendly, so you can easily have this dish without the fear of crushing the keto diet, and you should not have to compromise on the flavor either.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Cooking time: 25 mints.
- Total time: 40 mints.
- Serving size: 1.5 cups
- Servings: 4
- Cuisine: American
- Course: Main Course, Salad
- Prep time: 15 mints.
- Diet: Keto, & Low Carb
- Calories: 420 kcal
EQUIPMENT:
- Baking sheet
- Knife
- Parchment paper
- Whisk
- Large bowl
INGREDIENTS:
TO MAKE THE SALAD:
- 1 lb. Brussels sprouts
- 2 tbsp. olive oil
- Salt and pepper
- 2 cooked chicken breasts
- ¼ cup Parmesan cheese
- ¼ cup pork rinds or keto croutons
MAKE THE CESAR DRESSING:
- ¼ cup mayonnaise
- 1½ tbsp. lemon juice
- 1½ tsp. Dijon mustard
- 1½ tsp. Worcestershire sauce
- 1 garlic piece
- 2 tbsp. Parmesan
- Salt and black pepper
INGREDIENTS NOTES:
BRUSSELS SPROUTS:
- We have to pick a firm, fresh sprouts with vibrant green leaves for the finest flavor and texture. They roast more evenly and they get caramelized very well when you cut them in half.
COOKED CHICKEN:
- We can use cooked chicken breast for lean protein. We would grill the chicken for more taste or we can also utilize the rotisserie chicken to make the prep easier.
OLIVE OIL:
- Olive oil is a high-quality extra virgin olive oil that adds healthy fats and improves roasting.
PARMESAN CHEESE:
- Parmesan cheese contributes the richness and flavor of a classic Caesar. We have to use freshly grated cheese for optimal flavor and texture.
KETO CROUTONS:
- Keto croutons or pork rinds add crunch without the additional carbs content. You could also utilize the toasted nuts or seeds in place of pork rinds.
KETO CESAR DRESSING:
- You can use store-bought Keto Cesar dressing, but we have to properly read the labels for the additional sugars or fillers The best way to keep carbs and ingredients under control is to prepare your keto-friendly dressing.
WORCESTERSHIRE SAUCE:
- Worcestershire sauce provides a depth of umami; if you prefer, use tamari or soy sauce instead, or opt for a low-carb variety.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTION:
- We can turn the oven on at four hundred degrees F.
- Then we can place the parchment paper on the baking tray.
- We can add black pepper, salt, and olive oil to the Brussels sprouts and mix them properly so they get seasoned well.
- Now we can place the Brussels sprouts on the baking tray and roast for 20 to 25 minutes or until they get brown and crispy from the corners and turn the sides in half time.
- We can slice the cooked chicken with a knife and put it aside while the sprouts roast.
- Now we can include the mayonnaise, Dijon mustard, lemon juice, black pepper, minced garlic, Worchester sauce, and salt.
- Combine the components with the whisk.
- We have to properly cool down the roasted Brussels sprouts.
- We grab a large vessel and combine the Roasted Brussels sprouts, parmesan cheese, chicken, and Cesar dressing.
- Gently mix everything to coat the salad evenly.
- We can garnish the Brussels Sprouts-Chicken Caesar with the keto croutons or crushed pork rinds and serve warm.
TIPS:
- We have to properly roast the Brussels sprouts to get the same caramelization.
- You can also add the chopped anchovies to give the dressing a true Caesar taste.
- We can save the dressing by making it double as required.
STORAGE INFORMATION:
FRIDGE:
- We have to store the dressing and the roasted Brussels sprouts in separate containers and save the dish for three days.
FREEZER:
- We don’t have to store the Brussels sprouts chicken Cesar in the freezer as the Brussels sprouts and the dressing will lose its texture.
FAQs:
Is this Brussels sprouts chicken Cesar low in carbs?
- This Brussels sprouts chicken Cesar is low in carbs and just comprises 7g net carbs and 34g protein is there in one portion of this dish.
Can I use the frozen Brussels sprouts to make this Brussels sprouts chicken Cesar?
- We can use the frozen Brussels sprouts to make this Brussels sprouts chicken Cesar but the frozen one doesn’t roast in the same way.
What should I use in place of chicken to make this Brussels sprouts Cesar?
- We can use boiled eggs, grilled shrimp, or tofu as a substitute for chicken to make this Brussels sprouts Cesar.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Calories: 420 kcal
Total Carbs: 10g
Fiber: 3g
Net Carbs: 7g
Protein: 34g
Fat: 28g
Sodium: 620mg
Potassium: 680mg
Calcium: 160mg
Iron: 1.8mg
Vitamin A: 550 IU
