Nutritious Chicken Caesar Salad with Brussels Sprouts

by Kaitlynn Fenley

I LOVE brussels sprouts! When they come into season in the grocery store, I get so excited. One of my favorite recipes to make with Brussels Sprouts is this Easy Chicken Caesar Salad with Brussels Sprouts. It’s loaded with nourishing protein, healthy fats and plant fiber for a balanced and nutritious gut-healthy meal.

Health Benefits of Brussels Sprouts

Brussels sprouts… people either love them or hate them. I think they’re definitely food worth loving. They may just look like tiny cabbages but they are unique in their own right and pack quite the punch. They are high in protein for a vegetable, just one cup has three grams of protein, and that’s pretty good for a green leafy vegetable.

Brussels sprouts are an underrated member of the cruciferous vegetable family that includes popular powerhouse veggies like kale and broccoli. They are full of iron, potassium, vitamin C, and phytonutrients. Just a one-cup serving provides 124% of the daily recommended dose of vitamin C and significant amounts of vitamin A, potassium, vitamin B-6, Magnesium, iron, calcium, and dietary fiber.

Prebiotic Foods In This Brussels Sprout Salad

Prebiotics are natural plant-based materials from foods that make it to the intestines, essentially undigested. Prebiotics provide a nutrient source for gut microorganisms to grow and thrive. These fibrous plant foods are absolutely necessary to maintaining gut microbiome health. So, when you mix probiotic rich foods, like our Cultured Guru Sauerkraut, with a variety of prebiotic foods, like Brussels sprouts, you get the best gut nourishing effects possible! 

What you need to Make This Gut-Healthy Chicken Caesar Salad

  • Organic Chicken- I like to make sure all of my meat is organic, free-range, pastured, grass- fed, grass-finished, and regeneratively farmed. For this salad I used left over roasted chicken breast meat. I bought a whole chicken from Iverstine Farms, and roasted it in my dutch oven. If you want to read my thoughts on eating for gut health and if meat should be included in a gut healthy diet, click here.
  • Organic Brussels sprouts- I suggest buying organic whenever and wherever possible. Organic vegetables tend to be better for gut microbiome health. They don’t contain the heavy levels of toxic pesticides that conventional fruits and vegetables do. In this recipe you will roast the Brussels sprouts in the oven before chopping, making them softer and easier to digest.
  • Organic Cheese- Traditionally caesar salad includes shaved parmesan, and I used an organic shaved parmesan in this recipe, but I’ve also used organic raw sheep and goat milk feta. I love this cheese because it is aged traditionally in oak barrels for 6 months. To read my thoughts on dairy and gut health, click here.
  • Caesar Dressing– You can choose your favorite caesar dressing. There are many dairy-free or egg free options if you require that. I really like this dressing from primal kitchen, click here.

Other Ingredients You Can Add to This Easy Chicken Caesar Salad with Brussels Sprouts

  • You can add romaine lettuce or kale for a bulkier salad.
  • Add in olives from more fun flavor.
  • I made some sourdough croutons with week old sourdough and they were an amazing addition to this salad! Feel free to leave them out if you are gluten free.
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Shaved Brussels Sprouts Salad Recipe

I LOVE brussels sprouts! When they come into season in the grocery store, I get so excited. One of my favorite recipes to make with Brussels Sprouts is this Easy Chicken Caesar Salad with Brussels Sprouts. It’s loaded with nourishing protein, healthy fats and plant fiber for a gut-healthy meal. 

  • Author: Kaitlynn Fenley
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Entrée
  • Method: salad
  • Cuisine: American

Ingredients

Scale
  • ¼ cup Cultured Guru Fermented Sauerkraut, drained
  • 1 pound Brussels Sprouts
  • 2 cups organic chicken breast, cooked and chopped
  • 1/4 cup organic parmesan cheese
  • 1/4 cup red onion, thinly sliced
  • 1/2 cup Caesar dressing
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon sea salt

Instructions

  1. Wash the Brussels sprouts well, cut off the ends and chop into shreds. 
  2. Add the chopped Brussels sprouts to a bowl, with the apple cider vinegar and salt. Massage the chopped sprouts for about two minutes until they soften.
  3. Add the red onion, sauerkraut, chicken, and caesar dressing to the bowl.
  4. Toss until the salad is evenly coated in dressing, add more dressing to taste if necessary.
  5. Serve the salad on a plate and top with freshly grated parmesan cheese.
  6. Enjoy! 

Notes

  • For this recipe I like to use chicken breast meat from an organic rotisserie chicken

Keywords: Prebiotic Foods, Brussels Sprouts, recipes with sauerkraut, chicken, caesar

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1 comment

Carol February 15, 2022 - 12:48 pm

Hi Kaitlin: I’ve been making sourdough bread for a year now and just loving every minute. I like sharing it with friends and family that enjoy that familiar and unique flavour. Unfortunately not everyone appreciates it. The more I share, the more often I can have fun baking. I’m looking forward to trying your maple cinnamon pecan version; it sounds wonderful.
I very much enjoy your articles and always look forward to your scientific knowledge.
Happy baking
Carol

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