How Many Calories Are in a Caprese Salad with Chicken?

December 19, 2025 •

4 min read

Many commercial and restaurant versions of a chicken Caprese salad can contain over 500 calories, while a simple homemade one can be much lighter. Understanding how many calories are in a Caprese salad with chicken depends heavily on variables like the amount of mozzarella cheese, olive oil, and balsamic glaze used.

Quick Summary

The calorie count for a Caprese salad with chicken varies significantly based on ingredients, dressing, and portion size. Elements like mozzarella type, olive oil quantity, and balsamic glaze can drastically impact the final calorie total.

Key Points

Variable Calorie Count: The total calories for a chicken Caprese salad can range significantly, typically from 350-500 kcal for a homemade version to over 800 kcal for restaurant meals.
Primary Calorie Sources: Fresh mozzarella, olive oil, and rich balsamic glaze or pesto are the most calorie-dense ingredients, and their quantity heavily influences the total.
Dressing is Key: A typical balsamic vinaigrette can add 70-100 calories per tablespoon, making portion control vital for managing the overall calorie count.
Homemade vs. Restaurant: Homemade versions offer full control over ingredient quantities, allowing for a much lower-calorie meal compared to oversized restaurant portions.
Calorie-Saving Swaps: Using lean, grilled chicken, reducing the amount of cheese and oil, and increasing low-calorie greens are effective strategies to reduce calories.
Nutrient-Dense Meal: Despite potential calorie density, this salad provides excellent nutrition, including high protein from chicken and essential vitamins from fresh produce.

A chicken Caprese salad is a vibrant, flavorful dish known for its fresh, simple ingredients. However, depending on preparation, this seemingly light meal can pack a surprisingly high number of calories. The typical range for a homemade version is between 350 and 500 calories, but restaurant portions can easily push that total much higher. By examining the components of the salad and how they are prepared, you can gain better control over its nutritional profile.

The Calorie Breakdown: Key Ingredients

To understand the total calorie count, it's crucial to break down the individual components of a chicken Caprese salad. The core ingredients contribute differently to the final nutritional value.

Core Ingredients and Their Calorie Impact

Chicken Breast (4 oz, grilled): Approximately 165 calories. This provides a lean source of protein and is the most consistent component in terms of calories, assuming it's cooked without excessive oil.
Fresh Mozzarella (1.5-2 oz): Roughly 140-180 calories. The fat content in mozzarella is a primary calorie contributor. Using fresh, high-moisture mozzarella adds richness and calories from fat.
Tomatoes (1 cup cherry tomatoes): Around 30 calories. A very low-calorie and nutritious component, providing vitamins and fiber.
Fresh Basil: Negligible calories. Adds flavor without increasing the calorie count.
Olive Oil (1-2 tbsp): Approximately 120-240 calories. Olive oil is a healthy fat source, but it is very calorie-dense. The amount used, both for cooking the chicken and in the dressing, is a major factor.
Balsamic Glaze (1-2 tbsp): About 40-80 calories. The concentrated sugars in a balsamic glaze or reduction contribute additional carbohydrates and calories. A simple balsamic vinegar has far fewer calories.

Homemade vs. Restaurant Caprese: A Comparison

The difference in calorie count between a homemade chicken Caprese and a restaurant-served one can be substantial due to portion sizes and ingredient quality. A mindful home chef can easily manage portions and ingredient amounts, while a restaurant may use larger quantities of higher-calorie components to enhance flavor and appearance.


Feature	Homemade Chicken Caprese	Restaurant Chicken Caprese
Chicken Portion	4-5 ounces, lean, grilled	Often 6+ ounces, sometimes fried or heavily oiled
Mozzarella	1.5-2 ounces fresh mozzarella, or low-fat option	3-4 ounces or more, potentially high-fat
Dressing	Measured 1 tbsp olive oil and balsamic vinegar	Generous, unmeasured portions of oil, glaze, or pesto
Calorie Range	350-500 kcal (approx.)	500-800+ kcal (approx.)
Control	Full control over ingredients and amounts	Little to no control over ingredients

Tips for a Lighter Caprese Salad

If you are watching your calorie intake, there are several simple strategies to make your chicken Caprese salad more diet-friendly without sacrificing taste.

Control the Dressing: Instead of dousing the salad, measure your olive oil and balsamic vinegar carefully. Using a spray bottle for olive oil can help you use less. Alternatively, try a simple balsamic glaze made with reduced vinegar and no added sugar.
Reduce the Cheese: While delicious, mozzarella is a high-calorie component. Use less cheese, or opt for a reduced-fat variety or a smaller, portion-controlled option like bocconcini.
Use Lean Cooking Methods: Ensure your chicken is grilled, baked, or pan-seared with minimal oil rather than fried. This keeps the protein lean and calorie-efficient.
Increase the Greens: A generous bed of fresh mixed greens or arugula can make the salad more filling and add volume without significant calories. You can also add other non-starchy vegetables like cucumbers or bell peppers.
Opt for Pesto Sparingly: While pesto adds great flavor, it is calorie-dense due to pine nuts, olive oil, and cheese. If a pesto is used, use it as a drizzle rather than a heavy coating.
Add Extra Herbs: Loading up on fresh basil, oregano, and parsley can intensify the flavor profile, reducing the need for heavy dressings or extra oil.

The Overall Nutritional Profile

Beyond just calories, a chicken Caprese salad offers a wealth of nutritional benefits, especially when prepared mindfully.

High Protein: The chicken breast provides a significant amount of lean protein, essential for muscle repair and satiety.
Healthy Fats: The olive oil contributes monounsaturated fats, which are known to be heart-healthy. This is a beneficial calorie source when consumed in moderation.
Vitamins and Antioxidants: Tomatoes are rich in Vitamin C and lycopene, a potent antioxidant. Fresh basil adds Vitamin K, and the various ingredients contribute to a nutrient-dense meal.
Rich in Calcium: The fresh mozzarella cheese is a good source of calcium, important for bone health.

Conclusion: Enjoying Your Caprese Mindfully

So, how many calories are in a Caprese salad with chicken? The answer depends entirely on the preparation. A restaurant-style salad with large portions of cheese, oil, and glaze can be high in calories, potentially exceeding 800 kcal. In contrast, a carefully prepared homemade version with lean, grilled chicken, measured dressing, and controlled portions can be a nutritious and satisfying meal under 500 calories. By paying attention to portion sizes and using lean cooking methods, you can enjoy all the fresh flavors of a chicken Caprese salad while staying in control of your nutritional goals. For further information on healthy recipes, consider consulting reputable food blogs and nutrition sites like Skinnytaste, which offer calorie-conscious meal ideas.

Frequently Asked Questions

To reduce calories, use lean grilled chicken, opt for low-fat mozzarella, measure your olive oil precisely, use simple balsamic vinegar instead of a thick glaze, and add plenty of low-calorie greens to bulk up the salad.

Yes, it can be a very healthy and balanced meal. It provides lean protein from the chicken, vitamins from tomatoes and basil, and healthy fats from olive oil. The key is to manage portion sizes and high-calorie ingredients.

A standard serving of fresh mozzarella (1.5 to 2 ounces) can add approximately 140 to 180 calories. Choosing a reduced-fat version or simply using less can help lower the calorie impact.

Balsamic vinegar is the lower-calorie choice, with only about 14 calories per tablespoon. A balsamic glaze is typically reduced with sugar and can contain 40-80 calories or more per tablespoon, so it should be used sparingly.

Restaurant portions are often larger and may include more ingredients, such as a higher quantity of cheese, more olive oil, rich pesto, or sugary glazes, all of which significantly increase the calorie count.

Grilling or baking the chicken with minimal oil is the lowest-calorie option. If the chicken is pan-seared with a significant amount of olive oil, the fat and calorie content will increase. Fried chicken would further increase the calorie count.

The primary sources of fat are the fresh mozzarella and the olive oil used in the dressing. While these are often healthier fats, their calorie density makes them the main contributor to the salad's fat content.