THE SPLIT PLATE / RECIPE

High-Protein Caesar Dressing

Sauce Series Ep. 6. Blender Caesar that adds protein instead of fat — about 30 cal and 3g protein per 2 tbsp.

YIELD16 servings
TOTAL TIME5 min
COOK METHODSee method
EST. / SERVING~30 cal | ~3g protein

Ingredients

Ingredients

  • 1 cup Kroger 2% cottage cheese
  • 75g fat-free Greek yogurt
  • 2 tbsp Fairlife fat-free ultra-filtered milk
  • 2 tbsp lemon juice
  • 1/2 tbsp fish sauce

Ingredients — continued

  • 1/2 tbsp Worcestershire sauce
  • 1/2 tbsp yellow mustard
  • 1/2 tbsp SPG seasoning
  • 1 oz Parmesan
  • 1 tbsp olive oil

Allergens: dairy, fish.

You want a low-calorie Caesar that still eats like the real thing. A cottage-cheese-and-Greek-yogurt base does the creamy work, Parmesan and a tablespoon of olive oil carry the richness, and fish sauce plus Worcestershire supply the anchovy-savory backbone. It is not a free sauce — the olive oil and Parmesan materially contribute — but the whole ~2-cup batch is about 485 calories and 47g protein, which is where the macro lever lives. Bolthouse used to be Tushar's go-to; this homemade version is the preferred low-calorie Caesar now.

Method

  1. 1.BLEND. Add every ingredient to a high-speed blender.
  2. 2.SMOOTH. Blend until completely smooth — give the cottage cheese the full run so no curds remain.
  3. 3.MEASURE + STORE. Measure the finished yield, refrigerate in a sealed container, and stir before serving.

SPLIT PLATE SERVING

Adult: Serve the adult portion as described above.

Kid: Serve the kid portion as described above.

If something fails

Still grainy after blending: Cottage cheese needs longer than you think. Keep the blender running 30-45 sec more before adding any liquid.

Too thick to pour: Add Fairlife 1 tbsp at a time until it loosens to a pourable dressing.

Tastes flat / not 'Caesar' enough: It is under-seasoned on the savory side — add a few more drops of fish sauce or Worcestershire, not more salt.

Too sharp / acidic: Blend in a spoon more cottage cheese or yogurt to round it out.

Storage and reheating

Store: Refrigerate promptly in a sealed container. Stir before serving — a little separation is normal.

Reheat: Never — serve cold.

Lasts: 4-5 days.

Estimated nutrition

~30 cal | ~3g protein.

Whole ~2-cup batch ≈ 485 cal / 47g protein; about 30 cal / 3g protein per 2 tbsp at roughly 15-16 servings. Anchored on Kroger 2% cottage cheese at 90 cal / 13g protein per half cup (filmed label), plus 75g fat-free Greek yogurt, 1 oz Parmesan, and 1 tbsp olive oil — the oil and Parmesan are real calories, so this is low-calorie, not free. Final per-serving values depend on your measured finished yield. Rounded from creator-supplied quantities and product labels.

thesplitplate.com/cookbook/high-protein-caesar-dressing

High-Protein Caesar Dressing
Split Cook Method™Sauce

High-Protein Caesar Dressing

By Tushar Sharma

Sauce Series Ep. 6. Blender Caesar that adds protein instead of fat — about 30 cal and 3g protein per 2 tbsp.

Make this when

You want a low-calorie Caesar that still eats like the real thing. A cottage-cheese-and-Greek-yogurt base does the creamy work, Parmesan and a tablespoon of olive oil carry the richness, and fish sauce plus Worcestershire supply the anchovy-savory backbone. It is not a free sauce — the olive oil and Parmesan materially contribute — but the whole ~2-cup batch is about 485 calories and 47g protein, which is where the macro lever lives. Bolthouse used to be Tushar's go-to; this homemade version is the preferred low-calorie Caesar now.

Total time
5 min
Yield
16 servings
Protein / serving
~3g
Cal / serving
~30
Allergens and safety

Contains: dairy, fish

Packaged ingredients change formulas — check the label on what's actually in your kitchen.

Flavor target

First taste: creamy, tangy Caesar. Mid: Parmesan and umami depth from the fish sauce and Worcestershire. Finish: a clean acidic lift from lemon that keeps it from reading heavy. NOT oily, NOT mayonnaise-forward.

Ingredients

Batch cookYields 16 servings — quantities below are the full batch.

Ingredients

Method

  1. 1
    BLEND

    Add every ingredient to a high-speed blender.

  2. 2
    SMOOTH

    Blend until completely smooth — give the cottage cheese the full run so no curds remain.

  3. 3
    MEASURE + STORE

    Measure the finished yield, refrigerate in a sealed container, and stir before serving.

Adult plate | Kid plate

Adult plate

Adult

Full recipe as written. 2 tbsp dresses about 1 cup of romaine.

Kid plate

Kid

Same dressing works for kids — it is not spicy. Start with 1 tbsp tossed through their lettuce, or serve on the side for dipping.

Go deeper

Storage and nutrition

Storage: Refrigerate promptly in a sealed container. Stir before serving — a little separation is normal.

Reheat: Never — serve cold.

Lasts: 4-5 days.

Watch the full cook

Brands I use

Kroger
2% Small-Curd Cottage Cheese
The protein base — 90 cal and 13g protein per half cup on the filmed label. Blends into a creamy Caesar body with no gums.
Fairlife
Fairlife
Fat-Free Ultra-Filtered Milk
Loosens the texture without watering down flavor or adding real calories.
Fage
Fage
Total 0% Greek Yogurt
Adds tang and protein to the base without fat.
#Caesar salad#Chicken Smash Caesar Tacos#Grilled chicken#Wraps#Rice bowls#Roasted vegetables