The Caesar Salad You Didn’t Know You Needed

Empty the Fridge Caesar: A Bold Twist on a Classic

There’s something deeply satisfying about turning random fridge scraps into a masterpiece. For me, salads are where creativity comes alive. This week’s star? A Caesar salad with a twist — made on a whim, but packed with flavor, texture, and nutrition.

A Little History of Caesar Salad

The original Caesar salad was created in the 1920s by Caesar Cardini, an Italian restaurateur working in Tijuana, Mexico. His version was simple: romaine lettuce, garlic, croutons, Parmesan, boiled eggs, olive oil, and Worcestershire sauce. No chicken. No bacon. And certainly no pita chips.

Over time, Caesar salad has become one of the most popular and customizable salads in the world. What I love most? It’s a perfect canvas for using what you have on hand.

My “Empty the Fridge” Caesar

This wasn’t planned. I hate food waste, so I pulled together what was left in my fridge. The result? A salad that’s creamy, tangy, crunchy, and crave-worthy. Note that this recipe is 1-2 servings so, if you need to make it for an upcoming dinner or party, make sure to double or triple the ingredients.

The Dressing

• 3–4 anchovy fillets

• Big squeeze of lemon

• 1 tbsp olive oil

• 1 tbsp sour cream (sub plain greek yogurt or avocado mayo)

• ½ clove garlic, grated

• Salt + pepper

Anchovies give the dressing its depth, while lemon and garlic brighten everything up. Sour cream stands in for mayo, keeping it creamy but light.

The Salad Base

• Chopped organic romaine

• Handful of organic arugula

• Kalamata olives

• ¼ cup Parmesan (or more, let’s be real)

• Chopped mini cucumber

• Chopped red onion

• Crushed pita chips (Cedar Valley — no seed oils 🙌)

It’s the perfect balance: crisp greens, salty olives, creamy cheese, and crunchy chips.

Why Anchovies Deserve Love

Anchovies often get a bad rap for being “too fishy,” but in a Caesar, they’re magic. Combined with garlic and lemon, they disappear into the background while delivering powerful nutrients.

Nutrition Highlights of Anchovies (3–4 fillets):

• ~30 calories

• 4g protein

• 500–600mg omega-3 fatty acids

• Rich in calcium, iron, selenium, vitamin D, and B12

Anchovies are one of the best sources of omega-3s — essential for heart, brain, and skin health. And because you eat them whole (tiny bones included), you also get a calcium boost.

The Nutrition Snapshot

Here’s what one hearty bowl looks like:

• Calories: ~450–500

• Protein: 13–15g

• Fat: ~35g (mostly healthy fats)

• Carbs: 20–25g

• Micros: High in calcium, vitamin K, vitamin C, B12, omega-3s

Why This Salad Works

• Anchovies: Protein, omega-3s, and depth of flavour

• Olive oil: Healthy fats + antioxidants

• Romaine + arugula: Packed with vitamins A + K

• Parmesan: Adds protein + calcium

• Olives: Good fats and polyphenols for heart health

• Garlic + lemon: Immunity + digestion support

• Pita chips: The crunch factor, minus seed oils

The Salad Queen’s Tip

Don’t fear the anchovies. Trust the process. You won’t taste them — but you’ll taste how much better the whole salad becomes with them.

Closing Bite

Food waste is one of the easiest things we can all work on. This salad proves that with a little creativity, you can turn odds and ends into something crave-worthy and nourishing. Next time you’re staring into your fridge, think Caesar — and give those anchovies a chance.

Until the next wild recipe I come up with,

Larissa - Founder of RoamWell