Kale Chicken Pasta Salad

Kale Chicken Pasta Salad is a fresh, wholesome, and flavor-packed dish that’s perfect for meal prep or quick weeknight dinners. Made with tender baked chicken, hearty penne pasta, vibrant kale, and tossed in a tangy homemade balsamic vinaigrette, it’s topped with crunchy sunflower seeds, sweet dried cranberries, and salty crumbled feta for the perfect bite every time.

Why You’ll Love This Recipe

This salad is more than just a side dish—it’s a complete meal that checks all the boxes: protein, greens, grains, and flavor. It stores well, tastes great chilled or at room temperature, and is easy to prep in advance.

• Balanced, nutrient-rich ingredients

• Great for meal prep—stays fresh up to 4 days

• Tangy-sweet balsamic vinaigrette

• Crunchy, chewy, and creamy textures in every bite

• Customizable and easy to make year-round

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Salad

• 2 cups uncooked penne pasta (about 4.6 oz)

• 1 lb boneless skinless chicken breasts (about 2 large)

• 2 teaspoons olive oil

• 2 teaspoons balsamic vinegar

• Salt and pepper, to taste

• 4 cups kale (washed, stemmed, and chopped)

• ¼ cup dried cranberries

• ¼ cup crumbled feta cheese

• ¼ cup sunflower seeds

Balsamic Vinaigrette

• 3 tablespoons olive oil

• 3 tablespoons balsamic vinegar

• 1 tablespoon honey

• ½ teaspoon Dijon mustard

Directions

1. Cook the Pasta: Cook penne according to package instructions. Drain and set aside to cool.

2. Bake the Chicken: Preheat oven to 450°F. Rub chicken breasts with olive oil and balsamic vinegar, then season with salt and pepper. Bake based on weight:

   • 5 oz: 12–15 minutes

   • 7 oz: 15–20 minutes

   • 10 oz: 20–25 minutes
     Chicken is done when it reaches an internal temperature of 165°F. Let rest, then slice or shred.

3. Prep the Kale: Remove kale leaves from stems using a paring knife. Tear into bite-sized pieces, rinse under cold water, and spin dry.

4. Make the Vinaigrette: Combine olive oil, balsamic vinegar, honey, and Dijon mustard in a jar. Shake until well blended.

5. Assemble the Salad: For meal prep, layer ingredients into four 1-pint jars:

   • Bottom: vinaigrette

   • Middle: chicken and pasta

   • Top: kale, cranberries, feta, and sunflower seeds

6. Store: Seal and refrigerate for up to 4 days.

7. Serve: Shake contents into a bowl, toss everything to coat with dressing, and enjoy.

Servings and timing

• Servings: 4

• Prep time: 20 minutes

• Cook time: 25 minutes

• Total time: 45 minutes

Variations

• Make it vegetarian: Omit the chicken and add chickpeas or white beans for plant-based protein.

• Try different greens: Use baby spinach or arugula if kale isn’t your favorite.

• Swap the pasta: Try whole wheat, lentil, or gluten-free pasta to suit dietary needs.

• Different cheese: Goat cheese or shredded parmesan also pair well with the flavors.

• Nutty crunch: Substitute sunflower seeds with slivered almonds or chopped walnuts.

Storage/Reheating

• Refrigerator: Store fully assembled in jars or containers for up to 4 days.

• Reheating: Not necessary—this salad is meant to be served chilled or at room temperature.

• Freezer: Not recommended, as kale and pasta do not freeze and thaw well in salads.

FAQs

Can I use rotisserie chicken instead?

Yes, pre-cooked rotisserie chicken makes a great shortcut and adds extra flavor.

Is this salad best served cold?

Yes, it’s designed to be enjoyed cold or at room temperature, perfect for lunch or picnics.

Can I massage the kale?

You can! Massaging with a bit of olive oil or lemon juice softens the texture and reduces bitterness.

How long does the vinaigrette last?

The balsamic vinaigrette can be refrigerated for up to 1 week. Shake well before using.

What other dressings work with this salad?

Honey mustard, lemon vinaigrette, or a light Italian dressing are great alternatives.

Is this salad gluten-free?

Only if made with gluten-free pasta. Be sure to check all labels to confirm.

Can I make it dairy-free?

Yes. Simply omit the feta or replace it with a dairy-free cheese alternative.

How can I add more protein?

Try adding hard-boiled eggs, extra chicken, or a sprinkle of hemp seeds.

What type of kale should I use?

Curly kale or lacinato (dino) kale both work well. Just remove the stems and chop finely.

Can I prep this without using jars?

Absolutely. Use any airtight container and layer similarly to keep ingredients fresh until serving.

Conclusion

Kale Chicken Pasta Salad is a colorful, crave-worthy meal that blends textures and flavors in the most satisfying way. The sweet cranberries, tangy vinaigrette, creamy feta, and hearty chicken all work together to create a balanced dish that’s just as good on day four as it is on day one. Whether you’re prepping lunches or serving dinner, this salad is a healthy and delicious go-to.