Keto Dieting: Fazoli's Chicken Caesar Salad, A Good Choice?

Fazoli's is a popular Italian-American restaurant chain with 215 branches across the US. They are well-known for their House Side Salad, Baked Lasagna, Breadstick Sliders, and Spicy Baked Ziti with Sausage. In 2004, Fazoli's introduced eight new menu items with 8 grams of fat or less and added more menu items with vegetables and protein to address the growing demand for low-carb diets. According to Fazoli's official nutrition information, there are 27 keto options with 20 grams of carbs or less.

One of the keto options on the menu is the Chicken Caesar Salad. This classic salad typically includes crisp romaine lettuce, smoky grilled chicken, and creamy Caesar dressing. The salad can be customised to be keto-friendly by removing the croutons and using a low-carb dressing.

Keto-friendly ingredients

A keto diet is a low-carb, high-fat restrictive diet that offers many health benefits. It is important to note that keto-friendly ingredients are nutrient-dense foods that are healthy sources of fat but also low in carbohydrates.

• Almond flour is a low-carb baking ingredient that can keep you in ketosis without giving up your favourite sweet treats.
• Avocados are a high-fat fruit that are rich in fibre, which can help keep you full and satisfied for longer.
• Brussels sprouts cooked in plant-based oil can be a delicious side or base for a solid lunch or dinner.
• Cauliflower crust and cauliflower rice are great substitutes for traditional dough and grains.
• Cheese is a high-fat snack or topping that can be consumed healthily in moderation.
• Eggs are the holy grail of keto protein options and are usually very affordable.
• Fish is a staple of the keto diet. Most fish are low in carbohydrates and rich in B vitamins, potassium and selenium.
• Grass-fed beef provides a source of red meat that is better for your overall health and more environmentally friendly than other processed meats.
• Healthy nuts like pecans, Brazil nuts, walnuts, macadamia nuts, almonds and pine nuts are low-carb, high-fat foods that can serve as a snack or meal topping.
• Leafy greens such as kale, spinach, cabbage, broccoli, bok choy and arugula are great keto options.
• Unsweetened plant-based milk, such as almond milk, is a low-carb milk alternative.
• Peppers are crunchy, low-carb and full of vitamin C.
• Extra virgin olive oil, avocado oil and coconut oil are great ways to sneak in additional fat into your diet.
• Poultry is a great source of high-quality protein and is central to the keto diet.
• Seafood is an excellent source of protein and is rich in omega-3 fatty acids, which can reduce inflammation in the body.
• Broccoli is a keto-friendly vegetable with only 2g of net carbs.

Chicken preparation

Chicken is a staple ingredient in a keto chicken Caesar salad. Here is a detailed guide on how to prepare the chicken for this delicious and healthy dish.

Firstly, select skinless, boneless chicken thighs or breasts as your protein of choice. If you opt for chicken breasts, consider flattening the thicker end with a rolling pin to ensure even cooking. Season the chicken generously with salt and pepper on both sides. This simple step will enhance the natural flavour of the chicken.

Now, it's time to cook the chicken. You can either bake or grill the chicken, depending on your preference and equipment availability. If you're baking, preheat your oven to 350 degrees Fahrenheit. Place the chicken in a baking dish and drizzle olive oil over both sides. Then, bake for approximately 20 minutes or until the chicken is cooked through. Alternatively, if you're grilling, preheat your grill to high heat (450 to 500 degrees). Grill the chicken thighs for 3-5 minutes on each side, and let them rest for 5 minutes before slicing.

Once your chicken is cooked and rested, it's ready to be assembled into your keto chicken Caesar salad. Slice the chicken into bite-sized pieces and place it on a bed of crisp romaine lettuce. Top with your favourite keto-friendly Caesar dressing, shaved or grated parmesan cheese, and any other desired toppings, such as crispy bacon, boiled eggs, avocado, or cherry tomatoes.

Remember, the key to a successful keto chicken Caesar salad is in the preparation and cooking of the chicken, ensuring it's seasoned well and cooked through, enhancing the overall flavour and texture of your salad.

Salad assembly

To assemble the keto chicken Caesar salad, you will need the following ingredients:

• Chicken breasts
• Olive oil
• Salt and pepper
• Romaine lettuce
• Parmesan cheese
• Caesar dressing
• Lemon
• Croutons (optional)

First, season the chicken breasts with salt and pepper on both sides. If the breasts are thick, you can use a rolling pin to flatten them, which will help them cook more quickly and evenly. Drizzle the chicken breasts with olive oil and fry them in a griddle or frying pan until they are cooked through. Be sure not to move them around while they are cooking.

Next, assemble the salad by tossing the lettuce in the dressing. You can then add the chicken, parmesan, and croutons (if using). Finish with a squeeze of lemon juice.

This salad can be easily customised with additional ingredients such as cherry tomatoes, chopped cucumbers, chopped avocado, hard-boiled egg, or different types of lettuce.

Croutons

To make keto croutons, you can use gluten-free and low-carb ingredients such as cheese or pork rinds. One option is to make parmesan crisps by melting grated parmesan under a grill until crisp. You can also find recipes for low-carb parmesan croutons online.

When making keto croutons, it's important to consider the net carb count. For example, a pack of Fazoli's croutons has 8g of net carbs, which is still within the acceptable range for a keto diet.

In a keto Caesar salad, the croutons are often paired with grilled chicken, romaine lettuce, parmesan cheese, and a creamy Caesar dressing. The dressing typically includes anchovy fillets, dijon mustard, lemon juice, olive oil, and garlic.

Low-carb options

Fazoli's is a popular fast-casual restaurant chain that serves Italian-American cuisine. In the early 2000s, they introduced several low-carbohydrate menu items to address the growing demand for healthier options. According to their official nutrition information, there are 27 keto options at Fazoli's with 20 grams of carbs or less.

Salads

• Caesar Side Salad: This classic salad typically includes crisp romaine lettuce, creamy Caesar dressing, Parmesan cheese, and a squeeze of fresh lemon. At Fazoli's, you can order it without croutons to further reduce the carb count.
• House Side Salad: Like the Caesar salad, this option can also be ordered without croutons to reduce the carb content.
• Italian Side Salad: This salad has 3 grams of net carbs and is a safe option for those on a keto diet.
• Garden Side Salad: With only 4 grams of net carbs, this salad is a good choice for those watching their carb intake.
• Antipasto Salad: This salad has 8 grams of net carbs or less and can be a keto-friendly option.

Dressings

• Caesar Dressing: This dressing has only 1 gram of net carb, making it a great choice for keto dieters.
• Ranch Dressing: With 2 grams of net carbs, this dressing can be a tasty and keto-friendly option.
• Lite Ranch Dressing: This lighter version of the classic ranch dressing has 8 grams of net carbs per serving.
• Red Wine Vinaigrette: For those who enjoy a tangy dressing, this option has 3 grams of net carbs.
• Creamy Parmesan Peppercorn Ranch: Indulge in this creamy dressing with only 2 grams of net carbs.

Proteins

• Grilled Chicken: Seasoned and grilled to perfection, this option has 2 grams of net carbs.
• Sliced Italian Sausage: Enjoy this protein-packed option with only 3 grams of net carbs.
• Meatballs: These juicy meatballs have 5 grams of net carbs and are a safe choice for keto dieters.

These are just a few examples of the low-carb options available at Fazoli's. With a variety of salads, dressings, and proteins to choose from, you can create a delicious and keto-friendly meal that fits your preferences and nutritional needs.

Frequently asked questions