This High-Protein Kale Caesar Salad version will satisfy your cravings for that deliciously creamy dressing and classic flavors while adding lots of nutrients and making you feel amazing! The combination of crunchy, fresh veggies, crispy spiced chickpeas, and bread croutons, all layered in a generous amount of delicious dressing, is sure to hit the spot. As with all my salads, this one is made to be a complete meal with a good amount of protein (30 g per serving), fiber (22 g per serving), and healthy fats to keep you feeling full and satisfied. It also makes for a very fresh and nourishing side to add to your next gathering.
So give my vegan Kale Caesar Salad a try, and let me know what you think in the comments. It’s healthy, satisfying, and bursting with flavor. I promise you won’t be disappointed! The classic Caesar Salad has gotten a plant-based glow-up!
Why This Recipe Works
- Protein-Packed: With 30 g of protein per serving (60 g for the total recipe), this salad ensures you will get your protein needs covered. It’s also great as a side to boost your overall meal nutrients. Here, the bulk of the protein comes from the chickpeas and creamy dressing made of cashews and nutritional yeast.
- Nutrient-Rich: This Caesar is loaded with vitamins, minerals, and antioxidants from the kale and other fresh veggies. It’s especially rich in iron, with 10 mg per serving, and fiber, with 22 g per serving. There’s also plentiful magnesium, zinc, Vitamin C, and folate. This salad really ticks all our boxes nutritionally!
- Creamy Cashew Dressing: We’ve given the classic Caesar Dressing, which is often high in undesirable saturated fat, a nutritious plant-based glow-up! Our dairy-free version is just as creamy (if not more) and packed with flavor!
- Customizable: The dressing really is the star of the show here, and you can get as creative as you’d like with the veggies you’d like to include and your protein source.
Ingredient Notes
- Kale: The foundation of the salad, kale is a cruciferous, dark-leafy vegetable packed with health benefits. Remember to massage the kale; it’s key to the salad’s texture.
- Chickpeas: Once spiced and baked, chickpeas offer a delicious crunchy bite to the salad and are also fiber and protein-rich.
- Cashews: Packed with healthy fats, cashews are the base for the creamy dressing. Soak them for a smoother consistency, especially if you don’t have a high-speed blender.
- Nutritional Yeast: This adds a cheesy flavor to the dressing without dairy. It is rich in B vitamins and contains 2 to 4 g of protein per tablespoon, depending on the brand.
Step-By-Step Instructions
Begin by soaking the cashews to ensure a smooth dressing. Preheat your oven to bake the chickpeas to perfection. Mix chickpeas with spices and olive oil before roasting for that ideal crunch, along with the bread. Create your creamy cashew dressing by blending cashews with other dressing ingredients until smooth. Massage the kale with a portion of the dressing to soften and enhance its flavor. Combine all ingredients in a large bowl, toss with the remaining dressing, and serve this nutritious, flavorful salad.
Variations and Tips
- Bread Croutons: I used my 1-Ingredient GF Buckwheat Bread, and it was the perfect crunchy addition. It’s especially great for those with gluten sensitivity. My next bread of choice would be wholemeal sourdough (I love whole wheat or whole spelt options), but any bread you like would be great.
- Massage the kale: Massaging the kale with some of the dressing softens the kale, removing that rough texture it can have otherwise. It also ensures every little bite of kale is covered in our delicious dressing.
- Up the Protein: This salad contains 30 g of protein per serving. To increase that number, a straightforward swap is to use seitan instead of chickpeas and bread. Seitan contains about 30 g of protein per 100 g, making it a perfect option for those looking to increase their protein intake, especially when also looking to keep overall calories lower. Another option is to add some edamame or more hemp seeds or substitute either the chickpeas or bread for extra-firm tofu chunks.
- Swap kale for lettuce: A nice crunchy romaine lettuce would be lovely here and can be a good option for those with sensory sensitivity who would prefer to avoid massaging the kale by hand.
- Use up any veggies: This salad is very versatile, and you could use any veggies you have on hand, such as shredded red cabbage, diced avocado, or shredded carrots. As the oven is already on, you could add roasted vegetables, such as asparagus or broccolini.
Why You’ll Love This High-Protein Kale Caesar Salad
- Nutritious
- High-Protein
- Satisfying
- Flavorful
- Easy to make
High-Protein Kale Caesar Salad
Video
Ingredients
Salad
- 1½ cups cooked chickpeas
- 1 tsp dried oregano
- ½ tsp smoked paprika
- 1 pinch sea salt flakes
- 1½ tsp olive oil (divide)
- 2 slices bread (for croutons – I used my "one-ingredient GF buckwheat bread")
- 4 cups kale (finely chopped)
- 9 oz small tomatoes (chopped in half)
- 1 large cucumber (sliced)
- 2 tbsp hemp seeds
Caesar Dressing
- ¼ cup cashews
- 2 tsp baby capers
- 3 tbsp nutritional yeast
- 2 tsp dijon mustard
- 1 clove garlic (peeled)
- 3 tbsp fresh lemon juice
- 1½ tsp Worcestershire sauce (see notes)
- ⅓ cup water
Instructions
- Soak the cashews in boiling water for 30 minutes. Drain, and set aside.
- Preheat the oven to 350 °F.
- Line a small baking tray with baking paper. Add the chickpeas, oregano, smoked paprika, salt, and 1 tsp olive oil. Mix to combine. Bake in the oven for 20 minutes, until slightly cripsy.
- Chop the bread into your desired crouton size. Spread on a baking tray, and drizzle with the remaining ½ tsp of olive oil. Bake in the oven until golden (the timing will depend on the bread you are using).
- For the Caesar Dressing: In a small high-speed blender, add the cashews, capers, nutritional yeast, dijon mustard, garlic, lemon juice, Worcestershire sauce, and water. Blend on high speed until the mixture is perfectly smooth and creamy.
- Add the kale to a large mixing bowl. Pour about ¼ of the dressing, and using your hands, massage the kale to soften it.
- Add the tomatoes, cucumber, chickpeas, bread, hemp seeds, and dressing. Mix to combine and enjoy!
Notes
Per Serving
FAQ
Yes, simply use gluten-free bread for the croutons.
Absolutely, the dressing is made with vegan ingredients, including cashews and nutritional yeast.
Yes, but add the dressing right before serving to keep the veggies fresh and crunchy.
Yes, a combination of tamari and maple syrup works great as a substitute. Mix ⅔ tamari with ⅓ maple syrup or another sweetener of your choice.
