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Lightened Up Kale Caesar Salad

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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 on

Lightened Up Kale Caesar Salad

A refreshing Kale salad with a lightened up caesar dressing!
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Author: Julie Chiou
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  • 4 cups kale leaves, loosely packed

For the dressing

  • cup plain fat-free Greek yogurt
  • 2 tablespoon olive oil
  • 3 teaspoon red wine vinegar
  • 4 teaspoon Worcestershire sauce
  • 2 teaspoon anchovy paste
  • 2 teaspoon Dijon mustard
  • 1 teaspoon ground black pepper
  • 2 cloves garlic, finely minced
  • ½ cup freshly grated Parmesan cheese

The default measuring system for this website is US Customary. Unit conversions are provided for convenience and as a courtesy only. While we strive to provide accurate unit conversions, please be aware that there may be some discrepancies.


  • 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.

Recipe Notes

Slightly adapted from Cooking Light


Serving: 1 serving | Calories: 390 kcal | Carbohydrates: 22 g | Protein: 28 g | Fat: 25 g | Fiber: 7 g | Sugar: 8 g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.

Course: Salad
Cuisine: American
Keyword: copycat salad, salad
Recipe Rating


Friday 10th of June 2016

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?


Friday 10th of June 2016

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!

Annie @Maebells

Tuesday 6th of May 2014

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


Tuesday 6th of May 2014

Yay! :) so glad you're enjoying!


Saturday 3rd of May 2014

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

Anna OMG Yum!

Wednesday 30th of April 2014

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

Helen @ Scrummy Lane

Wednesday 30th of April 2014

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.