Healthy Chicken Kale Salad Recipe

Packed with flavor, this healthy chicken and kale salad recipe transforms even the most stubborn kale naysayer.

chicken kale salad recipe

Ready to transform that tough kale into a dish you'll actually crave?

Get ready to discover the surprisingly delicious secret to this healthy and flavorful chicken kale salad recipe.

Ingredients

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Okay, let's gather what we need for this amazing salad! First, we're gonna grab 5 cups of Tuscan kale, sliced into ribbons—yep, that's the leafy part only! Then, snag a quarter of a red onion, sliced super thin.

For the good stuff, get 1 1/2 cups of shredded cooked chicken–store-bought's totally fine; hey, no judgment here! Inspired by avocado chicken salad recipes, consider adding avocado for extra creaminess. And how about throwing in 1 1/2 cups of cherry tomatoes?

Now, onto the crispy chickpeas! You'll require a 14-ounce can. We also need tahini for the dressing–4 tablespoons will do! Let's juice some lemons, measure out 2 and 1/2 tablespoons! Finally, we need 1/3 cup of grated Parmesan cheese and some eggs if you want!

Easy peasy, right?

Instructions

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Let's get cooking with my step-by-step guide! First, preheat your oven to 425°F (200°C).

Now, for burst tomatoes – toss 1 1/2 cups of cherry tomatoes with 2 tsp olive oil, 1/4 tsp cooking salt, and 1/8 tsp pepper on a tray. Roast them for 12 minutes.

Next, the crispy chickpeas! Spread drained chickpeas on a tray, bake 10 minutes. Mix with 1 tbsp olive oil, 1/2 tsp smoked paprika, 1/4 tsp garlic and onion powder, plus salt and pepper. Roast another 20-25 minutes – they should clatter! Some recipes also add homemade croutons for an added crunch.

For soft kale, rub 5-cups kale with 1 tsp oil, salt, and pepper; let it sit for 20 minutes to soften. I promise it won't bite!

Time for tahini dressing! Blend tahini, lemon juice, olive oil, parmesan, salt, pepper, garlic with a stick blender, adding water to reach a thick, pourable stage.

Toss kale with half the dressing, red onion, chicken, most of the tomatoes – reserve some for looks. Serve topped with remaining tomatoes, chickpeas, eggs (if using), leftover sauce, and parmesan. Dig in and swoon!

Recipe Notes

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You can totally make this with just the kale and tahini dressing if you're after a tasty kale side salad. Everything else are add-ins that makes this into a satisfying, interesting meal-size-salad!

Tuscan kale—also called cavolo nero, black or lacinato kale—works best. It's got silverbeet (chard)-like leaves. You can use regular curly kale, but chop it into bite-sized pieces. Grab and rip the leaf off the stem! Quick 'n easy; watch the video.

I use store-bought roast chicken. If you're cooking your own, poach it. Mix your tahini well. If it's set like cement, microwave it to warm (it'll loosen) then use a stick blender. Hulled tahini is lighter (standard).

Roasted chickpeas? Should be crispy outside, soft inside! Ten minutes of dry roasting makes them extra crisp. For ultra-crisp that lasts longer, deep fry. Re-crisp them in the oven for five minutes at the same temp.

Oil-rubbed kale keeps for two days. Keep components separate, assemble later.

Nutrition Information

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Carb-wise, we're looking at 37 grams (12%), and that's balanced out by a whopping 41 grams of protein (82%)! You'll get 44 grams of fat, too. Don't freak! It's mostly the good kind.

This dish is a sodium party at 1186mg, so watch your salt intake. You'll get 825mg (24%) of potassium. I'm telling you, this salad's a multivitamin hiding in plain sight.

Fiber comes in at 9 grams—almost 40% of your daily needs. Eat your way to good health! Only 7 grams of sugar? Yes! And you'll even get a boost of Vitamin A, C, calcium, and iron. Score!

Short Recipe Version

Healthy Chicken Kale Salad

Prep Time: 15 minutes

Cook Time: 20 minutes

Servings: 2

Ingredients:

  • 6 oz cooked chicken breast, diced
  • 4 cups chopped kale
  • 1 cup cherry tomatoes, halved
  • 1/2 cup cooked chickpeas
  • 1/4 cup tahini
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp water
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 Soft-boiled eggs (optional)

Instructions:

  1. In a large bowl, combine kale and massage lightly.
  2. Add chicken and tomatoes to the bowl.
  3. In a small bowl, whisk together tahini, lemon juice, olive oil, water, salt, and pepper.
  4. Pour dressing over salad and toss well.
  5. Top with chickpeas.
  6. Add soft-boiled eggs (optional).

Nutrition Information (per serving): (Estimate)

  • Calories: 450
  • Protein: 40g
  • Fat: 25g
  • Carbohydrates: 20g