Caesar Dressing: Original Recipe Made Easy

Caesar dressing is among my favorite dressing for salads due to its nutritional value. It’s rich in calcium, vitamin K, and fats, among other nutrients (16). 

The other reason why I always enjoy this dressing is its versatility. Whether spreading it on a burger bun, using it to marinate meat, spreading it on bread for a sandwich, or coating chicken wings with it, I always find it useful and delicious. 

What Is Caesar Dressing Made of?

The original Caesar salad recipe contained a variety of ingredients including olive oil, egg yolk, bread cubes/croutons, Worcestershire sauce, romaine lettuce, lime juice (or lemon juice), black pepper, and parmesan cheese. (4). 

However, there are a lot of other ingredients that different chefs have introduced in this salad. 

Most current versions include anchovies as an ingredient, but Caesar Cardini’s original didn’t contain any (6). It’s also important to note that perhaps the flavor was a little anchovy-like, but that could be attributed to Worcestershire sauce as it contains anchovies among other ingredients. 

It’s important to consider the nutritional value that comes from anchovies as they’re part and parcel of the many recipes of this type. They are rich in Omega-3 fatty acids and therefore, good for heart health (7). 

Does All Caesar Contain Anchovies?

No, the original Caesar dressing recipe did not contain them at all (6). However, most chefs use anchovies and many current versions of the dressing include them too. In addition, the common ingredient Worcestershire sauce also contains anchovies. 

If you’re skeptical about whether to include anchovies or not, it’s important to first understand whether they have any health benefits. As mentioned, anchovies are rich in different kinds of nutrients and come with numerous benefits that include the following: 

Good for Fetal Growth and Development in Pregnant Women

Research has shown that anchovies contain 20 types of amino acids that are important in the health of pregnant women. In addition, anchovies contain a reasonable amount of calcium that is essential for bone growth in fetuses (2).

Good for Heart Health

In addition to the other essential minerals and nutrients that are found in anchovies, Omega 3 is the main one responsible for keeping your heart healthy. This is helpful to people who already have heart issues or want to keep them at bay (12, 7). 

NB: It’s important to note that anchovies contain 131 calories per 100g (5). You’ll also note that anchovies contain other valuable nutrients, including vitamins and minerals such as iron, phosphorus, potassium, calcium, vitamin B-6, vitamin B-12, and magnesium. 

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Other Ingredients and Their Nutritional Value

• Egg yolk – Contains all kinds of vitamins and other nutrients including proteins, choline, vitamin A, vitamin E, and folate (11). Therefore, egg yolk as an ingredient is important for promoting heart, brain, bone, and eye health. In addition, it also helps support the body’s immune system.
• Worcestershire sauce – Contains nutrients, minerals, and vitamins such as vitamins A and C, calcium, phosphorus, magnesium, sodium, and iron (12). However, the amount used is likely too small to have a significant impact on the nutrient profile of the salad.
• Romaine lettuce – It contains a variety of nutrients and minerals such as calcium, potassium, phosphorus, iron, vitamin C, and dietary fiber (15). It helps promote heart and digestive health.
• Lime juice (or lemon juice) – Lime and lemon juices contain high amounts of vitamin C and other antioxidants. Therefore, they help reduce inflammation, support the immune system, and protect against infections (8).
• Parmesan cheese – This type of cheese has a high calcium content and is great for bone health. Getting enough calcium may help protect against the risk of osteoporosis (14). Parmesan also contributes protein to the salad.
• Olive oil – Olive oil is rich in monounsaturated fatty acids (MUFAs), which are healthy fats that help reduce the risk of cardiovascular and coronary heart disease (CHD), particularly when they replace saturated fats in the diet (11).
• Black pepper – It is rich in bioactive compounds, such as piperine, which act as antioxidants and may help protect against chronic diseases (3).

NB: The original Caesar dressing contained 140 calories in a 29g serving (13). If you count calories, you’ll need to take this into account, along with the other ingredients in your salad, to determine your total calories for the meal.  

Why Is it Called Caesar Dressing?

This dressing is named after the person who invented it – Caesar Cardini. He invented this recipe in 1924 and was an Italian Chef who migrated to the United States and lived in San Diego. He also ran a successful restaurant in Tijuana, Mexico. 

Is Caesar Dressing Healthier than Mayo?

Homemade Caesar dressing contains more ingredients than mayo and ]has a more diverse nutrient profile. Regular mayo contains over 70 percent fat, typically being made up of 70 percent vegetable oil and 7 -9 percent whole egg (1). Different brands and recipes will vary, but these two ingredients tend to make up the base of most regular mayonnaise. 

Read more: How to Make the Best Salad Dressing for Keto Success

Original Caesar Salad Dressing Recipe

The original Caesar dressing recipe (no anchovies) contained just seven ingredients. This is a simple recipe that you can use to make a dressing that is very close to the original version at home. 

• Servings: 2
• Prep time: 30 minutes

Ingredients

• 2 romaine lettuce heads
• 1 coddled egg yolk
• The juice of 1 lemon
• 2 sliced croutons
• 2 tablespoons of grated parmesan cheese
• 1 ½ tablespoons of Worcestershire sauce
• 1 teaspoon of ground black pepper
• ½ cup of virgin olive oil

Instructions

1. Add the lemon juice together with the Worcestershire sauce and coddled egg yolk in a large bowl and whisk with a wooden spoon until it emulsifies.
2. Add the black pepper and mix them properly.
3. While whisking, slowly add the olive oil, followed by 1 tablespoon of grated parmesan cheese. Mix them well.
4. Add the romaine lettuce leaves/heads and roll them gently until they are well-dressed.
5. Put the salad dressing on two plates, then top with crouton slices. Sprinkle the remaining parmesan cheese over the top and you’re ready to serve.

Adapted from: UC Health. 

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How to Make Caesar Dressing Healthy

As mentioned above, you’ll note that most or even all the ingredients used in this salad dressing contribute valuable nutrients and can be considered healthy. However, you need to use the right proportions if you want to make it a healthy balanced meal. This is how you can make it: 

• Add more lettuce – Vegetables are always a healthier choice. Therefore, you should dress more lettuce or add additional vegetables to bulk up your meal with low-calorie, nutrient-rich ingredients.
• Avoid using raw eggs – Caesar Cardini used coddled eggs, so you should ensure that the egg yolk you use in your dressing is coddled and not raw. Raw eggs have the potential to cause some diseases as they contain Salmonella enteritidis bacteria (9).
• Use little oil – Although extra-virgin oil is considered a healthier option, it’s important to use it in optimal quantities. This is because it has a high calorie and fat content. Factually, ¼ cup of olive oil (the amount in 1 serving of the above recipe) contains 495 calories (10).
• Use whole-wheat bread or croutons – Whole-wheat bread still has all the nutrients and fiber intact. In addition, you get to enjoy the real traditional flavor.
• Add a lean protein – Although the parmesan cheese and anchovies (if you choose to use them) contribute some protein, Caesar salad on its own is not a high-protein meal. Add some grilled chicken breast or salmon to boost the protein content and round out your meal.

FAQs

• What is the healthiest dressing?

The healthiest dressing is one that uses healthy ingredients. Caesar dressing is a healthy, albeit fairly high-calorie, option. 

• Is Caesar dressing OK for weight loss?

Light Caesar dressing in moderation is OK for weight loss. However, too much high-calorie dressing may increase your overall calorie intake, which may not be suitable for weight loss. To be on the safe side, consider making your dressing lighter by using less oil, or dress your salad lightly. 

• Is a Caesar salad healthy?

Yes, Caesar salad is healthy. The ingredients contain varieties of healthy and helpful minerals and vitamins that are vital for promoting overall body health. 

• Can I make Caesar dressing at home?

Yes, you can make Caesar dressing at home. It’s easy and simple as in the steps highlighted in the ‘Original Caesar Dressing Salad Recipe’ above. 

The Bottom Line

If you’re looking for the best salad dressing for keto, then this recipe should be among the options you consider. It’s made from valuable ingredients that offer so many benefits to the body. These nutrients as discussed in detail above include romaine lettuce, lemon juice, parmesan cheese, olive oil, and egg yolk. Of course, different versions that you will find in other recipes may use different ingredients. 

One thing to consider when it comes to a keto-friendly dressing is the number of calories, but you can always make it lighter by limiting the proportions of some ingredients. In addition, you can make a light dressing for your salads to limit the amount of dressing you consume per serving.