The Best High Protein Caesar Dressing

5 from 1 vote
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This high protein caesar dressing is creamy, zippy, and full of bold, savory flavor—thanks to real parmesan, tangy lemon, and a secret protein-packed base (hint: it’s not mayo). You’d never guess it’s made with Greek yogurt or cottage cheese—and it only takes 5 minutes to whip up!

A wooden bowl of high protein caesar dressing with a spoon above it sits on a decorative plate. The plate also holds a Caesar salad with lettuce, croutons, grated cheese, and lemon slices on the side.
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Why You’ll Love This Recipe

There’s just something extra special about homemade dressing—it’s fresh, flavorful, and puts you in full control of the ingredients. You can skip the preservatives, avoid unnecessary sugar, and make it your own. This dressing is rich and creamy like a classic caesar but sneaks in a serious boost of protein with either cottage cheese or Greek yogurt.

I love it on a big chopped caesar salad, but it’s also amazing as a dip for veggie sticks or drizzled over grilled salmon. The umami hit from anchovy paste and sharpness from fresh garlic makes each bite totally crave-worthy. And the best part? It’s keto-friendly, low carb, and holds up beautifully in the fridge—perfect for meal prep. Try it alongside my shrimp Caesar salad for a macro-balanced meal that satisfies.

Try my dill pickle cottage cheese ranch for another protein-packed salad dressing!

Ingredients You’ll Need

Ingredients for a high protein Caesar dressing are displayed on a light green surface. Items include parmesan cheese, anchovies, lemon juice, garlic, dijon mustard, Worcestershire sauce, Greek yogurt, mayo, olive oil, and salt and pepper.
  • Cottage cheese or Greek yogurt: These creamy bases replace mayo while adding a punch of protein. Cottage cheese gives a slightly thicker texture, while Greek yogurt is a bit tangier.
  • Mayo: Just a touch for that classic caesar richness—it rounds out the flavor without overpowering.
  • Grated parmesan cheese: Adds saltiness and umami. Look for parmigiano reggiano if you want an extra depth of flavor.
  • Olive oil: Helps emulsify and brings in healthy fats that keep you feeling full.
  • Dijon mustard: Adds a subtle tang and helps the dressing come together smoothly.
  • Lemon juice: Brightens everything up and balances the richness.
  • Garlic cloves: Fresh garlic is a must. Don’t substitute with garlic powder here!
  • Worcestershire sauce: Adds savory depth and enhances the caesar profile.
  • Anchovy paste or anchovy filets: This is what gives caesar dressing its signature flavor. Trust me—it doesn’t taste fishy, just deeply savory.

How to Make This High Protein Caesar Dressing

A food processor filled with creamy dressing. Nearby are a block of cheese, two garlic cloves, half a lemon, and a small dish with pepper. The background is a soft green surface.

Step 1: In a blender or food processor, combine the cottage cheese (or Greek yogurt), parmesan, mayo, olive oil, lemon juice, Dijon mustard, garlic, Worcestershire sauce, and anchovy paste. Blend until completely smooth, scraping down the sides as needed. This should take about 30 seconds.

A Caesar salad with romaine lettuce, croutons, and grated parmesan is arranged on a decorative plate. A small wooden bowl filled with high protein caesar dressing is placed on top. Lemon slices are partially visible in the corner.

Step 2: Taste and adjust—add a bit more lemon for brightness, salt for punch, or a splash of water if you want it thinner.

A hand pouring creamy caesar dressing over a Caesar salad with romaine lettuce, croutons, and grated cheese on a decorative plate. A lemon wedge is partially visible at the corner.

Step 3: Transfer to a jar and chill for at least 10 minutes to let the flavors develop (and thicken up, if you like it for dipping).

How This Dressing Compares to Store-Bought

Most store-bought Caesar dressings contain less than 1 gram of protein per serving and come with added sugar, preservatives, or even weird thickeners. This homemade version gives you 2 grams of protein per tablespoon and is free from unnecessary fillers. Plus, the flavor is brighter, fresher, and far more satisfying.

A green decorative plate holds a classic Caesar salad with romaine lettuce, croutons, grated cheese, and dressing. A sliced lemon detail is visible on the side. The background is a light, textured surface.

Mac’s Pro Tip

Storage Tips

  • Store in an airtight container or mason jar in the fridge for up to 5 days. The dressing will thicken when chilled, which is great for dipping. For drizzling over salad, let it sit out for 5–10 minutes or thin with a splash of water.
  • I don’t recommend freezing—it can separate once thawed. When in doubt, give it a sniff and a stir. If it smells off, it’s time for a new batch!

Recipe FAQs

Can I make this dressing dairy-free?

Yes, you can try using a high-protein, dairy-free yogurt. The texture will be similar, but the flavor may be slightly different.

How long does it last in the fridge?

It keeps for up to 5 days in an airtight container. Give it a shake or stir before using.

What can I serve with this high protein caesar dressing?

Try it with my shrimp caesar salad, BLT wedge salad, or even drizzled over grilled chicken or roasted veggies. It’s also great as a dip for raw carrots and celery.

Can I make this without anchovy?

You can substitute with capers or extra Worcestershire sauce. The flavor won’t be identical, but it’s still delicious.

Why is my caesar dressing too thick or too thin?

If it’s too thick, blend in a teaspoon of water or olive oil. If too thin, add more Greek yogurt or chill to let it firm up.

This creamy high protein caesar dressing is my go-to for quick weeknight salads, veggie trays, and even grilled proteins. It’s so easy to make, full of real ingredients, and packed with flavor. Give it a try and let me know how you use it in your meals—I’d love to hear!

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The Best High Protein Caesar Dressing

5 from 1 vote
This high protein caesar dressing is creamy, zippy, and full of bold, savory flavor—thanks to real parmesan, tangy lemon, and a secret protein-packed base (hint: it’s not mayo). You’d never guess it’s made with Greek yogurt or cottage cheese—and it only takes 5 minutes to whip up!
Prep Time: 5 minutes
Servings: 16 tbsp (1 cup)

Ingredients  

  • 1 cup Greek yogurt or cottage cheese
  • 1 tbsp mayo
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoons olive oil
  • 1 teaspoon Dijon mustard
  • 2 tablespoons lemon juice
  • 1-2 cloves garlic minced
  • 1-2 teaspoons Worcestershire sauce
  • 2 anchovy filets minced optional for authentic flavor
  • Salt and pepper to taste

Instructions 

  • In a blender, add in the Greek yogurt, grated parmesan cheese, olive oil, Dijon mustard, mayo, lemon juice, minced garlic, minced anchovies (if using), Worcestershire sauce, salt, and pepper pulse until smooth and well combined.
  • Store in a jar with a lid in the refrigerator. This dressing will last as long as the expiration date of the cottage cheese or Greek yogurt.

Notes

  • Store in an airtight container or mason jar in the fridge for up to 5 days. The dressing will thicken when chilled, which is great for dipping. For drizzling over salad, let it sit out for 5–10 minutes or thin with a splash of water.
  • I don’t recommend freezing—it can separate once thawed. When in doubt, give it a sniff and a stir. If it smells off, it’s time for a new batch!

Nutrition

Serving: 1tbsp | Calories: 28kcal | Carbohydrates: 1g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 60mg | Potassium: 13mg | Fiber: 0.02g | Sugar: 1g | Vitamin A: 23IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 0.1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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2 Comments

  1. ShannonBwell says:

    5 stars
    Omg! This is so dang delicious and so easy! Thank you for this recipe. It’s the best homemade Caesar dressing I’ve ever made.

    1. Ashley McCrary says:

      I am so happy to hear this, Shannon. Glad you enjoyed