Healthy Kale Caesar Salad with Chickpeas

Ruth M. Moran

A refreshing and healthy take on classic Caesar salad, featuring nutrient-rich kale and Romaine, topped with crunchy, flavorful Parmesan roasted chickpeas.

The light Greek yogurt-based dressing adds creaminess with fewer calories, making this salad a satisfying, protein-packed meal perfect for lunch, dinner, or BBQ sides.

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Prep Time 15

Cook Time 45

Total Time 1

Course Salad

Cuisine American

Servings 6

Equipment

1 Large Baking Sheet
Parchment Paper (enough to line baking sheet)
1 Medium Mixing Bowl (for dressing)
1 Large Mixing Bowl (for kale and salad)
Microplane or Zester

Ingredients

For the Parmesan Roasted Chickpeas:

1 15-ounce can chickpeas, drained and rinsed
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon finely grated lemon zest
Sea salt and freshly ground black pepper to taste
2 tablespoons grated Parmesan cheese

For the Salad:

4 cups fresh kale stems removed and roughly chopped
1 tablespoon olive oil
1 tablespoon fresh lemon juice
Pinch of salt
4 cups Romaine lettuce chopped
¼ cup grated Parmesan cheese

For the Caesar Dressing:

1 tablespoon olive oil
¾ cup plain Greek yogurt
3 tablespoons grated Parmesan cheese
2 tablespoons fresh lemon juice about one medium lemon
1 tablespoon Dijon mustard
1 teaspoon Worcestershire sauce
¼ teaspoon garlic powder
Salt and black pepper to taste

Instructions

Prepare the Roasted Chickpeas: Preheat your oven to 375°F (190°C) and line a large baking tray with parchment paper.
After draining and rinsing the chickpeas, pat them thoroughly dry with paper towels, removing any loose skins — the drier they are, the crispier the result.
In a mixing bowl, toss the chickpeas with olive oil, garlic powder, lemon zest, salt, and pepper until evenly coated.
Spread them in a single layer on the baking tray.
Roast for 45 to 50 minutes, stirring halfway through to ensure even crispiness.
When golden and crunchy, remove from oven and sprinkle Parmesan cheese over the hot chickpeas, letting it melt slightly.
Make the Caesar Dressing: While the chickpeas roast, whisk together olive oil, Greek yogurt, Parmesan cheese, lemon juice, Dijon mustard, Worcestershire sauce, garlic powder, salt, and pepper in a bowl until smooth.
If the dressing is too thick, add a teaspoon or two of water until it reaches your preferred consistency.
Chill the dressing in the fridge until serving.
Massage the Kale: Remove the tough stems from the kale and chop the leaves into bite-sized pieces.
Place the kale in a large bowl and drizzle with olive oil, lemon juice, and a pinch of salt.
Using your fingertips, massage the kale gently for 3 to 5 minutes — this softens the leaves and reduces bitterness, making them tender and more enjoyable to eat.
Assemble the Salad: Combine the massaged kale, Romaine lettuce, and Parmesan cheese in a large serving bowl.
Toss with the prepared Caesar dressing to coat evenly.
Plate the salad and top generously with the warm Parmesan roasted chickpeas for a satisfying crunch.

Notes

For best results, drying the chickpeas well before roasting is crucial to achieve maximum crispness.
The kale massage step is key to soften the fibrous leaves, which otherwise can be tough and bitter. Don’t skip this step!
The roasted chickpeas can be made ahead and stored in an airtight container for up to 3 days, but they are best enjoyed fresh for optimal crunch.
Feel free to adjust the dressing thickness by adding water gradually to suit your preference.
This salad is highly versatile: swap Romaine for other leafy greens or add your favorite grilled protein for a heartier meal.