Description
This Kale Chicken Pasta Salad is a nutritious and flavorful dish made with tender chicken breast, hearty kale, penne pasta, and a tangy homemade balsamic vinaigrette. Topped with sunflower seeds, feta, and dried cranberries, it’s perfect for meal prep or a light weeknight dinner.
Ingredients
- 2 cups penne pasta, uncooked (about 4.6 oz)
- 1 lb boneless skinless chicken breast (approx. 2 large breasts)
- 2 teaspoons olive oil
- 2 teaspoons balsamic vinegar
- Salt & pepper, to taste
- 4 cups kale, torn and washed
- ¼ cup dried cranberries
- ¼ cup crumbled feta cheese
- ¼ cup sunflower seeds
- Balsamic Dressing:
- 3 tablespoons olive oil
- 3 tablespoons balsamic vinegar
- 1 tablespoon honey
- ½ teaspoon Dijon mustard
Instructions
- Cook the pasta according to package directions. Drain and let cool.
- Preheat oven to 450°F. Toss chicken breasts with 2 tsp olive oil, 2 tsp balsamic vinegar, salt, and pepper. Bake until internal temperature reaches 165°F: approx. 12–25 minutes depending on size. Let cool, then slice or shred.
- Prepare kale by removing stems and tearing leaves into bite-sized pieces. Wash thoroughly and dry using a salad spinner.
- In a jar or small bowl, combine all vinaigrette ingredients: olive oil, balsamic vinegar, honey, and Dijon mustard. Shake or whisk to combine.
- Layer salad ingredients into 4 jars or meal prep containers in this order: vinaigrette (bottom), chicken, pasta, kale, sunflower seeds, feta, and cranberries on top.
- Refrigerate for up to 4 days. To serve, pour into a bowl and toss to coat with dressing.
Notes
- Use whole wheat or gluten-free pasta if desired.
- Rotisserie chicken can be used for a shortcut.
- Massage kale with a bit of olive oil for extra tenderness if preferred.
- Swap sunflower seeds with pumpkin seeds or chopped nuts for variety.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 410
- Sugar: 7g
- Sodium: 350mg
- Fat: 21g
- Saturated Fat: 5g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 75mg
