Easy High-Protein Chicken Smash Tacos with Caesar Salad
These Healthy Chicken Caesar Smash Tacos are a high-protein, heart-healthy meal featuring lean ground chicken, crisp romaine, and a creamy Greek yogurt Caesar dressing for a fresh, flavourful 30-minute dinner.
Servings: 4
Calories: 402.9kcal
Ingredients
For the smash tacos
- 1 lb ground chicken (454g), lean
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried oregano
- ¼ tsp salt
- 1 pinch black pepper
- 1 tbsp extra-virgin olive oil divided
- 8 small tortillas corn
For the Caesar salad
- 4 cups romaine lettuce finely chopped
- ¼ cup Parmesan cheese finely grated
For the Greek yogurt Caesar dressing
- ½ cup Greek yogurt plain
- 2 tbsp Parmesan cheese grated
- 1 tbsp lemon juice fresh
- 1 tsp Dijon mustard
- 1 tsp Worcestershire sauce
- 1 clove garlic finely grated
- 1 tbsp extra-virgin olive oil
- 1 tbsp water or more, as needed
- 1 pinch black pepper to taste
Equipment
- Large mixing bowl
- Small mixing bowl
- Box grater or microplane
- Large skillet
Instructions
- In a bowl, combine the ground chicken with the garlic powder, onion powder, oregano, salt, and black pepper. Divide the mixture into 8 equal portions.1 lb ground chicken, 1 tsp garlic powder, ½ tsp onion powder, ½ tsp dried oregano, ¼ tsp salt, 1 pinch black pepper
- In a small bowl, stir together the Greek yogurt, Parmesan, lemon juice, Dijon mustard, Worcestershire sauce, garlic, olive oil, and black pepper. Add water, 1 tablespoon at a time, until the dressing reaches your desired consistency.½ cup Greek yogurt, 2 tbsp Parmesan cheese, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1 tsp Worcestershire sauce, 1 clove garlic, 1 tbsp extra-virgin olive oil, 1 pinch black pepper, 1 tbsp water
- Spread one portion of the chicken mixture in a thin, even layer over one side of each tortilla, pressing it all the way toward the edges.8 small tortillas
- Heat a small amount of olive oil in a large skillet over medium-high heat. Working in batches, place the tortillas chicken-side down in the skillet. Cook for 3–4 minutes, until the chicken is golden and cooked through.1 tbsp extra-virgin olive oil
- Flip and cook the tortilla side for 1–2 minutes, until lightly crisp. Repeat with the remaining tacos.
- Toss the romaine with the Caesar dressing and Parmesan cheese.4 cups romaine lettuce, ¼ cup Parmesan cheese
- Top each smash taco with the Caesar salad and an extra sprinkle of Parmesan. Fold and serve immediately.
Cooking Tips
- Boost Fibre: Add extra romaine, shredded cabbage, tomatoes, or sliced cucumbers to increase fibre and meal volume.
- Lower Sodium: Choose reduced-sodium Dijon mustard and Worcestershire sauce, reduce the added salt, or use less Parmesan cheese.
- Increase Protein: Add extra lean chicken or serve with additional grilled chicken alongside the salad.
- Watch Portions: Pair one or two tacos with a generous serving of salad to create a balanced meal and help moderate carbohydrate intake.
- Prep Ahead: Make the dressing and season the chicken in advance, but keep the salad separate until serving to maintain freshness.
- Cook Evenly: Press the chicken into a thin, uniform layer on the tortilla to ensure thorough cooking and even browning.
Nutrition
Nutrition Facts
Easy High-Protein Chicken Smash Tacos with Caesar Salad
Serving Size
2 tacos
Amount per Serving
Calories
402.9
% Daily Value*
Fat
20.2
g
31
%
Saturated Fat
5.3
g
33
%
Trans Fat
0.1
g
Cholesterol
104.7
mg
35
%
Sodium
424.2
mg
18
%
Potassium
884.1
mg
25
%
Carbohydrates
27.8
g
9
%
Fiber
4.6
g
19
%
Sugar
2.2
g
2
%
Protein
29.3
g
59
%
Vitamin C
3.8
mg
5
%
Vitamin D
0.04
µg
0
%
Calcium
205.8
mg
21
%
Iron
2.4
mg
13
%
Magnesium
77.3
mg
19
%
Zinc
2.9
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.