Chicken Caesar Salad Without Croutons

Why This Works for Intermittent Fasting

This Caesar salad is built for satiety. The combination of grilled chicken, crispy bacon, Parmesan, and an egg-based dressing delivers 45+ grams of protein and plenty of healthy fats — exactly what your body needs to stay comfortable through the rest of your fasting window. Without croutons or any starchy filler, it keeps insulin low and extends the fat-burning state into the afternoon.

Ingredients

For the salad:

• 2 chicken breasts (approx. 300g / 10 oz)
• 1 tablespoon olive oil
• Salt and black pepper to season
• 4 rashers streaky bacon
• 1 large head of romaine lettuce, leaves separated and roughly torn
• 50g (1.75 oz) Parmesan, freshly shaved or grated
• 4–6 anchovy fillets (packed in olive oil), optional but recommended

For the Caesar dressing:

• 2 egg yolks
• 2 teaspoons Dijon mustard
• 1 clove garlic, finely minced or grated
• 2 tablespoons fresh lemon juice
• 1 teaspoon Worcestershire sauce
• 4 anchovy fillets, finely chopped (or 1 teaspoon anchovy paste)
• 80ml (⅓ cup) extra-virgin olive oil
• 2 tablespoons finely grated Parmesan
• Salt and cracked black pepper to taste

Instructions

1. Make the dressing. In a small bowl, whisk together egg yolks, Dijon mustard, minced garlic, lemon juice, Worcestershire sauce, and chopped anchovies until combined. Slowly drizzle in the olive oil while whisking continuously — the dressing will thicken and emulsify. Stir in Parmesan, season generously with salt and black pepper. Set aside.

2. Cook the bacon. Place bacon rashers in a dry skillet over medium heat. Cook 3–4 minutes per side until crispy. Transfer to a paper towel-lined plate. Once cool, break or chop into large pieces.

3. Grill the chicken. Pat chicken breasts dry and season both sides with salt, black pepper, and a drizzle of olive oil. Heat a grill pan or skillet over medium-high heat. Cook chicken 5–6 minutes per side until golden on the outside and cooked through (internal temperature 74°C / 165°F). Rest for 5 minutes, then slice against the grain.

4. Assemble. Place the romaine leaves in a large bowl. Add most of the dressing and toss to coat every leaf. Divide between two plates.

5. Finish. Arrange the sliced chicken over the dressed romaine. Scatter the crispy bacon pieces, shaved Parmesan, and anchovy fillets (if using) over the top. Drizzle any remaining dressing over the chicken.

6. Serve immediately.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD, and any eating window protocol. This is a strong first-meal choice after a long fast — the protein and fat content promotes satiety and stable blood sugar, making it easier to stay in your window for the rest of the day. The protein load also supports muscle maintenance and mTOR signalling, which matters if you are training while fasting.

Related Recipes

• Salmon and avocado salad
• Tuna stuffed avocado halves
• Steak salad with rocket, parmesan, and olive oil

This recipe is for informational purposes only and is not medical advice.