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A fresh and colorful kale chicken salad in a white bowl with healthy toppings.

Nutritious Kale Chicken Salad

This vibrant and wholesome salad features tender grilled chicken paired with massaged kale, crisp vegetables, and a zesty lemon-olive oil dressing. Packed with protein, vitamins, and antioxidants, it’s a perfect meal for a healthy lunch or light dinner that fuels your day without compromising on flavor.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Salad, Main Course, Healthy Meal
Cuisine Contemporary / American
Servings 3

Equipment

  • Large mixing bowl – for tossing the salad
  • Cutting Board & Chef’s Knife: For chopping vegetables and slicing chicken.
  • Salad Spinner (Optional): To dry washed kale.
  • Grill Pan or Outdoor Grill: For cooking the chicken.
  • Tongs: For flipping the chicken.
  • Measuring Cups & Spoons: To measure oils, lemon juice, and seasonings.

Ingredients
  

  • For the Chicken
  • 2 boneless skinless chicken breasts (about 8 oz each)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 garlic cloves minced
  • Salt and pepper to taste
  • For the Salad
  • 1 bunch kale about 6–8 cups chopped, stems removed
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1 red bell pepper diced
  • 1/4 red onion thinly sliced
  • 1 avocado diced (optional)
  • 1/4 cup crumbled feta cheese optional
  • 1/4 cup toasted almonds or walnuts optional, for extra crunch
  • For the Dressing
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon honey or maple syrup optional, for a hint of sweetness
  • Salt and pepper to taste

Instructions
 

  • Marinate the Chicken:
  • In a bowl or resealable plastic bag, combine the chicken breasts with 2 tablespoons olive oil, lemon juice, minced garlic, salt, and pepper.
  • Let the chicken marinate for at least 10 minutes (up to 30 minutes for enhanced flavor).
  • Prepare the Kale:
  • Rinse the kale thoroughly. Remove the tough stems and chop or tear the leaves into bite-sized pieces.
  • Place the kale in a large bowl and drizzle a tiny bit of olive oil with a pinch of salt. Massage the leaves with your hands for 2–3 minutes until they become tender and slightly softened.
  • Grill the Chicken:
  • Preheat your grill or grill pan over medium-high heat.
  • Grill the marinated chicken breasts for 5–7 minutes per side (depending on thickness) until the internal temperature reaches 165°F (74°C).
  • Remove from heat and let the chicken rest for a few minutes before slicing it into strips.
  • Assemble the Salad:
  • To the bowl of massaged kale, add the cherry tomatoes, cucumber, red bell pepper, red onion, and avocado (if using).
  • In a small bowl, whisk together the dressing ingredients: 2 tablespoons olive oil, lemon juice, honey (if desired), salt, and pepper.
  • Drizzle the dressing over the salad and toss gently to combine.
  • Plate and Serve:
  • Divide the salad among plates or bowls.
  • Top with the sliced grilled chicken and, if desired, sprinkle crumbled feta and toasted nuts over the top.
  • Serve immediately and enjoy your nutritious meal!
  • Details
  • Prep Time: 15 minutes (includes marinating and chopping)
  • Cook Time: 10–15 minutes (grilling the chicken)
  • Total Time: 25–30 minutes
  • Yield: 2–3 servings
  • Category: Salad, Main Course, Healthy Meal
  • Method: Grilling, Mixing, Chopping
  • Cuisine: Contemporary / American
  • Diet: Gluten-Free, Low-Carb, High-Protein, Paleo-friendly
  • Keywords
  • Nutritious Kale Chicken Salad
  • Healthy Chicken Salad
  • Grilled Chicken Salad
  • Kale Recipe
  • Protein-Packed Salad
  • Low-Carb Meal
  • Gluten-Free Salad
  • Healthy Lunch or Dinner
  • Nutrition (Per Serving – Approximate Values)
  • Serving Size: ~1 bowl (approximately 350–400 grams)
  • Calories: 400 kcal
  • Sugar: 3 g
  • Sodium: 350 mg
  • Fat: 20 g
  • Saturated Fat: 3.5 g
  • Unsaturated Fat: 16.5 g
  • Trans Fat: 0 g
  • Carbohydrates: 15 g
  • Fiber: 5 g
  • Protein: 35 g
  • Cholesterol: 80 mg
  • Note: Nutritional values may vary based on specific ingredient brands and portion sizes.

Notes

Kale Preparation: Massaging the kale with a bit of oil and salt helps break down its fibrous texture and reduces bitterness.
Substitutions: For a vegetarian option, swap the chicken with grilled tofu or chickpeas.
Customization: Feel free to add other vegetables (like shredded carrots or radishes) or extra toppings (such as seeds) for additional texture and nutrients.
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Keep in mind that the kale may become softer over time.
Cooking Tip: Always use a meat thermometer to ensure that the chicken reaches a safe internal temperature of 165°F (74°C).
Enjoy creating this nutritious and delicious salad that’s as good for your body as it is for your taste buds!
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