Warm Brussel Sprout Caesar Salad with Chicken and Parmesan

Warm Brussel Sprout Caesar Salad Health Benefits

Brussels sprouts… people either love them or hate them. I think they’re food worth loving. They may just look like tiny cabbages, but they are unique in their own right and pack quite a 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.

Prebiotics in Brussel Sprout Caesar Salad

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

What you need to Make Warm Brussel Sprout Caesar Salad with Chicken and Parmesan

• Organic Chicken- I like to make sure all of my meat is organic, free-range, pastured, grass-fed, grass-finished, and regeneratively farmed. We bought a whole chicken from Iverstine Farms and roasted it in my dutch oven. So, for this salad, I used leftover roasted chicken breast meat. 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 don’t contain the heavy levels of toxic pesticides that conventional fruits and vegetables do; thus, organic tends to be better for gut microbiome health.
• Organic Cheese- Traditionally caesar salad includes shaved parmesan, so I used an organic shaved parmesan in this recipe. However, other cheeses can be fun. 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. Also, making your own dressing from scratch can be fun.

Other Ingredients You Can Add to Warm Brussel Sprout Caesar Salad

• You can add romaine lettuce or kale for a bulkier salad.
• Also, you can add in more toppings like olives for flavor.
• Another option is to add croutons. 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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Warm Brussel Sprout Caesar Salad with Chicken and Parmesan

Thinly shaved Brussels sprouts pair perfectly with the lemon, Parmesan, and Caesar dressing flavors. Try this warm brussel sprout Caesar salad with chicken and Parmesan for an easy and nourishing lunch. Brussel sprout chicken salad is great for gut health and digestion.

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• Prep: 15 minutes
• Cook: 10 minutes
• Total Time: 25 minutes

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Ingredients

• ¼ cup sauerkraut, drained
• 1 pound Brussels Sprouts
• 2 cups cooked rotisserie chicken
• 1/4 cup organic Parmesan cheese
• 1/4 cup red onion, thinly sliced
• 1/2 cup Caesar dressing
• 2 tablespoons lemon juice
• salt to taste
• croutons
• black pepper to taste

Instructions

1. Preheat your oven to 350° F and line a baking sheet with parchment paper
2. Wash the Brussels sprouts well, cut off the ends and chop into shreds. 
3. Add the shredded sprouts to the parchment paper lined pan, and place in the oven for about 7 minutes. You just want the shredded sprouts to get warm and slightly softer.
4. Add the chopped Brussels sprouts to a bowl, with the lemon juice and onions.
5. Add the sauerkraut and Caesar dressing to the bowl. Warm the chicken and add it to the salad.
6. Toss until the salad is evenly coated in dressing, add more dressing to taste if necessary.
7. Serve the salad on a plate and top it with freshly grated Parmesan cheese, black pepper, and croutons.
8. Enjoy! 

Kaitlynn Fenley Author, Educator, Food Microbiologist

Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.

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