Chicken Caesar Salad

This low-FODMAP Chicken Caesar Salad swaps garlic bulb for garlic-infused oil and uses gluten-free croutons, so you keep the classic creamy, salty flavor without the fructans.

Prep 20 min

Cook 20 min

Serves 4

Gluten-free

Ingredients

Dressing

• 1 large egg yolk, pasteurized (or 1/3 cup / 75g plain mayonnaise, see Tips)
• 2 tbsp (30 ml) fresh lemon juice
• 3 anchovy fillets, minced (or 1 tbsp anchovy paste, check the label)
• 1 tsp Dijon mustard
• 1 tbsp (15 ml) garlic-infused olive oil
• 1/4 cup (60 ml) extra-virgin olive oil
• 1/4 cup (20g) finely grated parmesan
• Freshly ground black pepper, to taste

Salad

• 2 boneless, skinless chicken breasts (about 500g / 1 lb total)
• 2 tbsp (30 ml) garlic-infused olive oil, divided (for chicken and croutons)
• Salt and black pepper
• 3 cups (about 150g) cubed gluten-free bread (choose a loaf without added inulin or chicory root)
• 2 large romaine hearts, chopped (about 8 cups)
• 1/2 cup (40g) shaved parmesan

Instructions

Cook the chicken

1. Pat the chicken breasts dry and season both sides with salt and pepper. If the breasts are thick, slice them horizontally into thinner cutlets so they cook evenly.
2. Heat 1 tbsp garlic-infused oil in a skillet over medium heat. Cook the chicken for 5 to 7 minutes per side, until the internal temperature reaches 165F (74C) at the thickest point.
3. Move the chicken to a board, rest for 5 minutes, then slice across the grain.

Toast the croutons and make the dressing

1. Toss the gluten-free bread cubes with 1 tbsp garlic-infused oil and a pinch of salt. Spread on a baking sheet and bake at 400F (200C) for 8 to 12 minutes, tossing once, until golden and crisp. Watch them closely, since gluten-free bread browns fast.
2. In a bowl, whisk the egg yolk (or mayonnaise) with the lemon juice, minced anchovies, and Dijon mustard.
3. Whisk in the garlic-infused oil, then slowly stream in the extra-virgin olive oil while whisking until the dressing thickens. Stir in the grated parmesan and black pepper. Add a splash of water if you want it thinner.

Assemble

1. Put the chopped romaine in a large bowl. Pour over about two-thirds of the dressing and toss until the leaves are evenly coated.
2. Add the sliced chicken, croutons, and shaved parmesan. Drizzle with the remaining dressing and finish with more black pepper. Serve right away.

Tips & Substitutions

• Skip the raw egg if you prefer. Mayonnaise gives the same creamy emulsion without a raw yolk. If you do use egg yolk, choose a pasteurized egg and keep the dressing chilled until serving.
• Leave out the Worcestershire sauce. Traditional Caesar uses Worcestershire, which usually hides onion, garlic, and high-fructose corn syrup. The anchovies and parmesan carry the savory depth on their own.
• Read the gluten-free bread label. Some gluten-free and high-fiber loaves add inulin or chicory root fiber, which are high in FODMAPs. Pick a plain loaf without them, or use a GF baguette.
• No anchovy on hand? Anchovy paste works, but check it for garlic and onion. If you skip the fish entirely, add an extra tablespoon of parmesan and a pinch of salt for umami.
• Watch the cheese portion. Parmesan is very low in lactose, but keep to a moderate sprinkle per plate and check the Monash app for current tested serving sizes.
• Make it a bowl or wrap. Spoon the salad over cooked quinoa or into a gluten-free wrap for a portable lunch.

Why This Works

• Garlic flavor without fructans. The fructans in garlic are water-soluble, not oil-soluble, so garlic-infused oil delivers that savory garlic note while leaving the FODMAPs behind.
• Parmesan is naturally low in lactose. Hard aged cheeses lose most of their lactose during aging, so parmesan fits comfortably in a low-FODMAP serve.
• Romaine is a low-FODMAP base. Lettuce is low in FODMAPs at generous servings, so it builds a large, safe salad without pushing your limit.
• Gluten-free croutons dodge wheat fructans. Swapping wheat bread for a plain gluten-free loaf keeps the crunch while avoiding the fructans that stack up in regular croutons.

Storage

Store the dressing in a sealed jar in the fridge for up to 3 days, and keep the croutons in an airtight container at room temperature so they stay crisp. Refrigerate cooked chicken separately for up to 3 days. Dress and assemble the salad just before eating, since romaine and croutons go soggy once coated. This salad does not freeze well.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.