Lightened Up Kale Caesar Salad

  • As an Amazon Associate I earn from qualifying purchases.

    Lightened Up Kale Caesar Salad on

    I’m back from vacation! I can’t wait to share with you my trip to Taiwan. I have over 290 photos to cull and edit so it might take a while for a post to go up (I’m thinking it’ll be a 3-part series since we were in three different parts of Taiwan this time). We’re heading out of town again this week for a wedding in Knoxville, too! Ahhh, wedding season :) speaking of which, Jason and I just celebrated our one year wedding anniversary yesterday!! I cannot believe it’s been one year since we got married! Crazy how time flies, doesn’t it?

    While we were in Taiwan, we literally ate like 10 small meals a day. We were constantly eating, eating, eating. My stomach is having a hard time adjusting to the little amounts I’ve been eating upon our return because every 2-3 hours, it’ll start grumbling :) I think it got used to me eating so often, haha..the food in Taiwan is just SO good and everywhere you go, everyone is like, ‘eat! eat!’ so you can’t turn them down! Luckily, you walk pretty much everywhere in Taiwan so we burned off a lot of what we ate, which is in part why I don’t think we really gained any weight. It’s just so hot there that you just constantly sweat whenever you do anything and you walk everywhere. We also did some hiking up some mountains and we did a 20-mile bike ride around the city of Kaohsiung sooo yeah! That’ll keep the weight off!

    Lightened Up Kale Caesar Salad on

    Lightened Up Caesar Salad Dressing on

    I figured it was appropriate to post this lightened up kale caesar salad because well, it’s time to some healthy eating habits after indulging quite a bit on our Taiwan trip! I’m OBSESSED with caesar salads but I’m less than thrilled over how many calories the dressing typically has. I crave caesar salads weekly and I always stop myself from getting one at a restaurant or cafe because I’m not controlling what goes in the dressing.

    The caesar dressing I made is lightened up! It’s yogurt based and trust me – you can’t even tell the difference. It makes a good amount (mine was a mason jar full) so you can use this over and over again. Make a large batch and have caesar salads whenever! I adore kale and the nutrients so I decided to use kale instead of romaine but feel free to use any greens you prefer. This dressing would be awesome for dipping veggies in, too!

    Lightened Up Kale Caesar Salad on

    Lightened Up Kale Caesar Salad

    A refreshing Kale salad with a lightened up caesar dressing!
    Prep Time: 5 mins
    Total Time: 5 mins
    Servings (adjustable, but please note that results, timing, and cookware may vary when adjusting servings): 2
    Calories: 390kcal
    Author: Julie Chiou
    5 Hassle-Free Ways to Simplify MealtimeSign up here for all the secrets!


    • 4 cups kale leaves, loosely packed

    For the dressing

    • 2/3 cup plain fat-free Greek yogurt
    • 2 tbsp olive oil
    • 3 tsp red wine vinegar
    • 4 tsp Worcestershire sauce
    • 2 tsp anchovy paste
    • 2 tsp Dijon mustard
    • 1 tsp ground black pepper
    • 2 cloves garlic, finely minced
    • 1/2 cup freshly grated Parmesan cheese


    • In a medium bowl, whisk together all the ingredients for the dressing.
    • Toss kale leaves and your desired amount of dressing together.
    • Store dressing in a jar in the refrigerator for up to 3 months.


    Slightly adapted from Cooking Light
    Nutrition Facts
    Lightened Up Kale Caesar Salad
    Amount Per Serving (1 serving)
    Calories 390 Calories from Fat 225
    % Daily Value*
    Fat 25g38%
    Carbohydrates 22g7%
    Fiber 7g28%
    Sugar 8g9%
    Protein 28g56%
    * Percent Daily Values are based on a 2000 calorie diet.
    *Nutrition facts are an estimate and not guaranteed to be accurate.


    Julie Wampler of Table for Two
    Meet The Author: Julie Chiou
    Dinner for Two Cookbook
    Order My Cookbook!

    Dinner for Two

    Leave a Comment

    Your email address will not be published. Required fields are marked *

    Recipe Rating


  • Erin | The Law Student's Wife says:

    Welcome back and happy anniversary too!! The salad looks like the perfect trip detox. Love that you used yogurt in the dressing.

  • Rachel @ Baked by Rachel says:

    I LOVE Caesar salads so I definitely need to give this a try soon! And I’m SO excited to see pictures from your trip but I’m mostly excited we’re back in the same timezone lol ;)

  • Jenny Flake says:

    Bring on the lighter salad!! Looks great Julie!!

  • Amanda says:

    Happy you had a good time in Taiwan, looking forward to seeing your photographs. 10 small meals a day and hiking, sounds like a perfect time :)

  • Aimee @ Simple Bites says:

    Welcome home! I totally need this for lunch today. ;)

  • Maria says:

    Welcome back! Love this salad!

  • Stephanie @ Girl Versus Dough says:

    Can’t wait to see all the pics from your trip! And uh, yeah — need this salad in my life on the regular, starting for lunch today.

  • Gaby says:

    Such a great light lunch idea! Happy Anniversary!

  • Dixya @ Food, Pleasure, and Health says:

    im so excited to see your photos from the trip..and this dressing, genius!!!

  • Natalie @ Tastes Lovely says:

    Welcome home! I loved following along with your trip to Taiwan on Instagram. Looks like you guys had the best time! This kale caesar salad sounds delicious. I love a good greek yogurt based dressing : )

  • Erin @ Dinners, Dishes and Desserts says:

    I can’t wait to see your Taiwan posts, reminds me of our trip to Japan last spring, and makes me want to go back! Love this dressing, going to have to try it soon (my guys will love it), just wish I could get on board with kale :(

  • Jacki @ Two Forks One Love says:

    I’m making this for lunch today. Sounds fantastic and I have everything in my fridge!

  • Can’t wait to see your Taiwan pics. And lightened up salads? I’ll take it

  • Lauren @ Climbing Grier Mountain says:

    yay! so glad you are home safely! Loved following your pics on Instagram! This salad sounds like the best way to start a week back to reality!

  • Heather Christo says:

    I can’t wait to hear about your trip!!! Salad looks delicious!

  • Goldnrod says:

    Loved your Taiwan pics! This salad looks yummy, too. In what part of the grocery store will you find anchovy paste?

    • Julie says:

      Hi Goldnrod, I found anchovy paste in the pasta aisle where they have the canned pasta sauces, sundried tomatoes, etc.

  • Stacy | Wicked Good Kitchen says:

    Welcome back and happy anniversary, Julie! Looking forward to your vacay pics and hearing all about your trip! Caesar Salad is my favorite and I can’t wait to try your lightened version. Thanks for sharing and have a fabulous week! Pinning (of course)! xo

  • Tieghan says:

    So happy you are back and that you had and awesome time! Can’t wait for photos!

  • Kathryn says:

    Can’t wait to hear more about you trip; it sound like you guys had a brilliant time!

  • Kristi @ Inspiration Kitchen says:

    Yum! I love this take on a Caesar Salad – healthy and delicious. You can’t beat that! Oh, and welcome back from your trip!

  • Meredith says:

    Such a delicious salad!

  • marla says:

    Yay! Welcome back :) This salad looks wonderful!!

  • Helen @ Scrummy Lane says:

    It’s great to have a go-to healthier Caesar dressing … and I think this might be it. The heavy dressing is what has always put me off Caesar salads, which is a shame, so this is the perfect solution.

  • Anna OMG Yum! says:

    This looks super delish! I love Kale and Cesar salads! :) Can’t wait to see your travel photos!

  • Francesca says:

    ohhhh this looks lovely. I have no idea where to buy Caesar dressing here in Holland, so I’m pretty thrilled you’ve listed the recipe here :) Thanks!F

  • Annie @Maebells says:

    Love this! I am currently sitting at my desk enjoying it for lunch. :) Thanks for sharing!

    • Julie says:

      Yay! :) so glad you’re enjoying!

  • Emily says:

    I’ve been on a huge salad crave and this dressing looks great! My only concern is that I am very picky about mustard. Would regular yellow mustard substitute alright?

    • Julie says:

      Unfortunately, regular yellow mustard just doesn’t have the taste like Dijon does. However, feel free to give it a go and see if you like it!

  • 5 Hassle-Free Ways to Simplify Mealtime