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I love this Keto Lazy Chicken Caesar!  Long before my Keto Low-Carb journey and lifestyle, I used to enjoy Caesar salads daily. In my 30’s I would work out hard at the gym then head to a local restaurant to enjoy a Chicken Caesar salad and a toasted bagel. I’m still enjoying Caesar salads. But now I don’t eat the bagel. When making this salad at home I use MCT oil in the dressing. It’s an important supplement for me.

I’m a super advocate of MCT oil on my KETO LOW-CARB journey. I have personally experienced and witnessed in another person the healing miracles produced by taking this oil-based supplement daily.


This Keto Lazy Chicken Caesar uses MCT oil.  MCT oil supports weight loss by raising your metabolism. This supplement is also beneficial for mental health, for creating immediate and more energy, for improving digestion, balancing hormones, improving mood, and, most importantly, in this time of COVID-19, fighting infections and viruses.

How much do you know about MCT oil? MCT is short-form for the term ‘medium-chain triglycerides.’ The word “medium” refers to the length of the chain of the fatty acid. The term ‘triglyceride’ is the technical word for fat. Triglycerides have two primary purposes. They either burn fat for energy or store it in the body as fat.

Coconut oil possesses both MCT (54%) and LCT (long-chain triglycerides).


MCT behaves differently in the body than long-chain triglycerides. MCT does not require enzymes or bile for digestion and absorption. This form of fatty acids by-passes the stomach and goes straight to the liver. In the liver, the MCT is rapidly absorbed and utilized for energy or turned into ketones. 

The brain treats ketones as fuel, much like a carbohydrate (sugar). MCT can cross the blood-brain barrier immediately and provide energy to the brain. The ingestion of MCT has an immediate and positive effect on the brain.  

I have witnessed firsthand how the daily intake of MCT oil improved the brain function of my deceased husband, Jack, who lived with and died from Alzheimer’s.

During the later stages of his disease, Jack had difficulty with many daily activities like zipping up his coat or sitting down in a chair. Within minutes of taking his MCT oil in the form of a peanut butter bar in the morning, he was able to accomplish both easily. Taking MCT oil each day added tremendously to the quality of his life near the end of his life.

I also ate the peanut butter bars as part of my grain-free lifestyle. Within a couple of weeks, I noticed that I was losing weight. I also felt more energy, which helped with my 24-hour caregiving schedule.

Taking MCT oil every day is beneficial to all of us, not just for those who have dementia.  This super food feeds energy to the body and the brain.  MCT oil as a supplement is readily available in health food stores. You can also ingest it naturally in foods such as coconut oil (up to 15%), palm kernel oil (7.9%); cheese (7.3%); butter (6.8%); milk (6.9%); and yogurt (6.6%). You’ll find the oil on shelves beside avocado and grape seed oil.  

Before incorporating MCT oil into your diet, consult your physician. If it is okay for you to ingest this oil, start with just a small daily intake, about ½ teaspoon. It takes time for your digestive tract to get accustomed to, and the oil can act as a laxative. Take ½ teaspoon for at least a week. If your digestive tract is regularly working, then you can slowly increase the daily amount.

MCT oil does not solidify like coconut oil. It can be clear or light yellow and is tasteless and odorless. Therefore, it’s a fantastic ingredient to add to a variety of dishes. MCT oil can be added to dressings and sauces, as well as to baked goods. The key is to add the oil after cooking or baking. Do not use MCT oil for frying. High heat will kill its nutritional properties. Add the oil at the end of the culinary process, or to uncooked foods and dishes.

In making homemade Caesars dressing, I use a load of fresh garlic, roughly chopped and allow it to sit out for at least 30 minutes. By chopping and exposing the garlic to oxygen for 30 minutes, it released an enzyme called alliinase that catalyzes the formation of allicin. Allicin has antioxidant properties and also helps to reduce inflammation in the body.

I also add MCT oil to spaghetti sauce (after the cooking process), to whipped cauliflower and roasted garlic on grain-free shepherd’s pie. I drizzle this odorless and tasteless oil over soups, stews, and chili. This oil adds a creamy mouth feel to dishes, as well.     

This Caesars Salad contains loads of nutrition, such as MCT (benefits mentioned above), Omega-3 (avocado), monounsaturated fat and antioxidants (olive oil), selenium, vitamin D, B6, B12, and minerals such as zinc, iron, and copper (eggs), protein (chicken and cheese), and more!


What are the predominant taste sensations in the Keto Lazy Chicken Caesar? The predominant taste sensation of this dish is fattiness, due to the oil in the Caesars dressing, Parmigiano -Reggiano, and the fresh avocado.


What wine harmonizes with the Keto Lazy Chicken Caesar?  With the predominant taste sensation of this dish being fattiness, hunt for a wine with enough viscosity to match. Since we are eating salad here, stick to white wine. If you insist on red, go for it. In the white category, a buttery Chardonnay or Viognier are ideal. That creamy texture in the wine will match the creamy texture in the dressing.  Going red? Try Pinot Noir.  The wine will have just enough weight to match a salad.  

*Wine Tips: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring.  Include your wine carb macros as part of your meal.  Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat.  Alcohol consumption also stimulates the appetite.  So, drink low-sugar, low-carb, and low alcohol wines in moderation.


Keto Lazy Sunflower Seed Risotto

Keto Lazy Big Mac Salad

Keto Lazy Fresh Pasta Salmon

Keto Lazy Apple Butter Ribs

Keto Lazy One Pot Pasta


I wanted to share with you the BEST thing you can do for yourself to support your Keto Low-Carb diet.  Invest in a Vitamix Blender!  I stand behind this product 100%.  This Vitamix is a long-term investment worth every dollar! I use this Vitamix for almost daily all of my Keto diet needs – smoothies, ice cream blends, hot soups (made right in the Vitamix), sauces, and more!  Every other blender I purchased before my Vitamix failed within a couple of years.  This blender is a work horse. My best-friend has had her Vitamix for over 20 years with NO issues!  I just got my Vitamix this past year and LOVE IT!

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Keto Lazy Chicken Caesar is filling and super nutritious and can be served for lunch, brunch, or dinner.  The recipe uses chicken breast, avocado, garlic, parmesan, romaine lettuce, and seasonings.   If you are hunting for a filling and satisfying Keto Low-Carb salad recipe paired with wine, check out this recipe!



6 anchovy fillets packed in oil, drained (optional and to desired taste)

4 cloves fresh garlic, minced

2 egg yolks

2 tablespoons freshly squeezed lemon juice

1 teaspoon Dijon mustard

1/2 cup extra virgin olive oil

2 tablespoons of MCT oil

1 teaspoon coarsely ground black pepper

1/4 cup parmesan

Freshly ground black pepper to taste


3 romaine heads, leaves separated

2 avocadoes, sliced

2 cups (140 grams) sliced roast chicken breast

1 cup parmesan


Chop together anchovy fillets, garlic, and a pinch of salt. Use the side of a knife blade to mash into a paste, then scrape into a medium bowl. Whisk in egg yolks, 2 Tbsp. lemon juice, and mustard. Adding drop by drop to start, gradually whisk in olive oil, then MCT oil; whisk until dressing is thick and glossy. Whisk in Parmesan. Season with pepper, and more lemon juice, if desired. Chill until needed.

In a large bowl add broken romaine leaves. Add some of the dressing. Toss until well coated. Divide lettuce between the bowls. Garnish each bowl with avocado, chicken, and cheese (or cheese substitute). Add more sauce to desired taste.


The nutritional value of this recipe is based on the Keto version and is approximate.  One serving contains 12.7 net carbs.

(Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)


The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work. 

  • Prep Time: 30
  • Cook Time: NONE
  • Category: KETO LAZY
  • Method: PREP
  • Cuisine: LUNCH, DINNER


  • Serving Size: 1
  • Calories: 644
  • Sugar: 0.8
  • Sodium: 1240
  • Fat: 57.3
  • Saturated Fat: 16.4
  • Carbohydrates: 15.1
  • Fiber: 10.5
  • Protein: 23.5
  • Cholesterol: 121

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Shari MAC
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