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Home Meal Prep Meal Prep Lunch
5
/5
45 minutes

Kale Chicken Pasta Salad

Nut Free Nut Free Meal Prep Meal Prep
Jump to Recipe
By: Denise Bustard8 Comments
Posted: 10/26/21 Updated: 10/26/21

This post may contain affiliate links. Please read our disclosure policy.

This kale chicken pasta salad is made with a tangy balsamic vinaigrette, sunflower seeds, and dried cranberries. A healthy meal that works great for meal prep, or an easy weeknight dinner!

Pasta salad is such a delicious comfort food that the whole family will enjoy! While we love Greek chicken pasta salad as well as orzo pasta salad with mint and feta, this kale chicken pasta salad is perfect for packed lunches.

overhead view of chicken pasta salad in white bowl
Jump to... show
1 Reasons You'll ♡ This Recipe
2 Recipe Video
3 Ingredient Notes
4 Step by Step Directions
5 Meal Prep
6 Variations
7 FAQ
8 More Pasta Recipes
9 Kale Chicken Pasta Salad

Tangy balsamic vinaigrette paired with salty feta and perfectly baked chicken breast - this pasta salad is packed with delicious flavors. A simple recipe that you can make with just a few staple ingredients.

This healthy pasta salad works great as an easy weeknight dinner, or for meal prep. There are a few options for meal prepping this recipe, which we have laid out below!

Reasons You'll ♡ This Recipe

  • it has the perfect balance of flavors from the tart cranberries, vinaigrette, salty feta cheese, and juicy oven baked chicken
  • it is filling and packed with healthy ingredients
  • it's ready in under 30 minutes, and there are two options for meal prep storage

Recipe Video

Watch the video below to see exactly how I prepped kale chicken pasta salad. It’s so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.

Ingredient Notes

ingredients for healthy pasta salad on cutting board
  • Pasta - we have used penne because it is it hearty enough to hold up for several days. Alternatively, you could use whole wheat pasta, bowtie pasta, or fusilli. Almost any pasta would work, though orzo is not reccomended as it does not hold up as well for meal prep.
  • Chicken - we are baking 1 lb of boneless skinless chicken breast. Vegetarian? Swap for chickpeas!
  • Kale - we love kale, however I know some people do not. Swap it for romaine if you'd prefer. If you layer it at the very top of a mason jar, spinach can work too!
  • Balsamic vinaigrette - nice and tangy and simple to prepare. We're using this balsamic vinaigrette recipe, or you can swap it for one of these seven vinaigrette recipes.
  • Toppings - feta cheese, dried cranberries and sunflower seeds add some nice texture and flavor. Swap it out for your fave cheese, fruit and nut or seed.

Step by Step Directions

cooked penne pasta sitting in colander inside a pot

Cook Pasta

Cook the pasta according to package directions, then set aside to cool.

chicken breasts arranged in baking dish before cooking

Cook Chicken Breast

Heat oven to 450°F. Toss chicken breasts in olive oil and balsamic vinegar. Season with salt & pepper. Bake chicken breasts according to their size: 5 oz (12-15 min), 7 oz (15-20 min), 10 oz (20-25 min), or until the internal temperature reaches 165°F.

shredding kale from stem using a paring knife

Shred Kale

Use a paring knife to separate the kale leaves from the stem. Tear into bite-sized pieces, then wash in cold water. Spin until dry.

preparing vinaigrette for kale pasta salad

Vinaigrette

Shake together all vinaigrette ingredients in a small jar or salad dressing shaker.

chicken pasta salad recipe in mason jars for meal prep

Layer

Divide between four 1 pint or larger jars in the following order:

  1. vinaigrette (bottom)
  2. chicken
  3. pasta
  4. kale
  5. sunflower seeds, feta cheese & dried cranberries (top)

Seal and refrigerate for up to 4 days.

overhead view of chicken pasta salad in white bowl

Serve

Toss everything together in a large bowl, and enjoy! If you intend to eat out of the jar, you may want to use a larger size, such as a 1 quart jar.


Meal Prep

Want to make this salad last for up to four days? Here are two options for how you can meal prep it:

  1. Assemble as jar salads: Place the dressing at the bottom of a 1 pint jar, then layer in the following order: chicken, pasta, kale, goodies. Shake the jar out into a bowl just before serving!
  2. Store everything separate: Keep the dressing, pasta, kale, chicken and topping all in separate containers, then assemble just before serving!

Favorite Meal Prep Containers

Our tried and true favorite meal prep containers and jars that will keep your food fresh, help you reheat it evenly, and withstand the test of time. No more wasting your money, these are the absolute best containers out there!

Keep reading

Storage

  • Fridge - Store in an air-tight container in the fridge for up to 4 days, keep vinaigrette separate. After that, you can run into food safety issues with the chicken.
  • Freezer- this recipe may not be frozen.

Variations

  • swap kale for romaine or spinach
  • swap dried cranberries for dried blueberries or cherries
  • swap sunflower seeds for pumpkin seeds, pecans, walnuts or almonds
  • swap chicken for chickpeas
  • swap feta for goat cheese
  • swap pasta for ¾ cup uncooked quinoa

FAQ

Do you serve it warm or cold?

We serve this pasta salad cold. You could try warming it up if you'd prefer, though the kale or greens you've included would wilt.

How long does it last for?

Assembled as jar salads, or stored separately for meal prep, this recipe is good for four days in the fridge.

Can you freeze pasta salad?

No. This salad cannot be frozen.

More Pasta Recipes

  • 12 Easy one pot pastas
  • Sun dried tomato one pot pasta
  • One pot black bean fajita pasta
  • One pot spinach artichoke pasta
  • One pot pasta with chicken, feta, and dill

Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!

A large white bowl filled with kale chicken pasta salad with wood tongs in the background

Kale Chicken Pasta Salad

5 from 4 votes
Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins
Print Rate
This kale chicken pasta salad is made with a tangy balsamic vinaigrette, sunflower seeds, and dried cranberries. A healthy meal that works great for meal prep, or an easy weeknight dinner!
4 people

Ingredients

  • 2 cups penne uncooked; 4.6 oz; see note 1
  • 1 lb boneless skinless chicken breast roughtly 2 large chicken breasts; see note 2
  • 2 teaspoons olive oil
  • 2 teaspoons balsamic vinegar
  • salt & pepper
  • 4 cups kale see note 3
  • ¼ cup dried cranberries
  • ¼ cup crumbled feta
  • ¼ cup sunflower seeds see note 4

Balsamic Dressing

  • 3 tablespoons olive oil
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon honey
  • ½ teaspoon dijon mustard

Instructions 

  • Cook Pasta - Cook the pasta according to package directions, then set aside to cool.
    cooked penne pasta in colander sitting in a pot
  • Cook Chicken Breast - Heat oven to 450°F. Toss chicken breasts in olive oil and balsamic vinegar. Season with salt & pepper. Bake chicken breasts according to their size: 5 oz (12-15 min), 7 oz (15-20 min), 10 oz (20-25 min), or until the internal temperature reaches 165°F.
    chicken breasts in baking dish before cooking
  • Prepare Kale - Use a paring knife to separate the kale leaves from the stem. Tear into bite-sized pieces, then wash in cold water. Spin until dry.
    shredding kale from stem using a paring knife
  • Vinaigrette - Shake together all vinaigrette ingredients in a small jar or salad dressing shaker.
    preparing vinaigrette for kale pasta salad
  • Layer- Divide between four 1 pint or larger jars in the following order:vinaigrette (bottom)chickenpastakalesunflower seeds, feta cheese & dried cranberries (top)
    Seal and refrigerate for up to 4 days.
  • Serve- To serve, shake everything out into a bowl and toss up until coated in the vinaigrette.

Tips:

  1. you may use any pasta shape, though orzo is not recommended as it doesn't hold up for meal prep
  2. this recipe is also great with chickpeas
  3. swap kale for spinach or romaine lettuce
  4. sunflower seeds do not stay crunchy for meal prep; add them fresh if you'd prefer
Storage
Store jars in the fridge for up to 4 days; you may also toss the salad together but keep the vinaigrette and sunflower seeds separate until just before serving.
 

Video

Nutrition Information

Serving: 1/4 batch, Calories: 494kcal, Carbohydrates: 39g, Protein: 34g, Fat: 22g, Saturated Fat: 4g, Cholesterol: 80mg, Sodium: 275mg, Potassium: 882mg, Fiber: 2g, Sugar: 8g, Vitamin A: 6765IU, Vitamin C: 81.8mg, Calcium: 168mg, Iron: 2.4mg
Author: Denise Bustard
Course: Dinner
Cuisine: American

© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

Did You Make This?Don't forget to leave a review below, and tag us on Instagram using @SweetPeasAndSaffron or #sweetpeasandsaffron
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Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

Read more...

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Recipe Rating




  1. Sabrina says

    Posted on 5/29/22 at Posted on 5/29/22

    Hi! This looks delicious but I'm not a big fan of vinaigrettes, whats a good dressing substitute? Thanks!

    Reply
    • Denise Bustard says

      Posted on 6/15/22 at Posted on 6/15/22

      Hi Sabrina! Hmmm great question. I tend to use vinaigrettes with kale salad as it coats the leaves so easily. But if you wanted a dressing, here are the options on my site: https://sweetpeasandsaffron.com/?s=dressing

      Reply
  2. Angela P. says

    Posted on 3/23/21 at Posted on 3/23/21

    5 stars
    My husband, my nine-year old, and myself really enjoyed this salad. We have had it twice in the last week, and both times it was fantastic. I made the recipe as is except I substituted dried cherries for the cranberries. I will definitely be putting this salad into our weekly meal prep rotation. Thank you for the recipe!

    Reply
    • Denise Bustard says

      Posted on 4/19/21 at Posted on 4/19/21

      Hi Angela! I'm so happy to hear your family enjoyed the salad. Thanks so much for taking the time to come back and leave a review!

      Reply
  3. Laurel says

    Posted on 7/19/19 at Posted on 7/19/19

    5 stars
    I made this tonight and it was delicious! What a wonderful summer meal! I made a jar on the side for my lunch tomorrow.... I can't wait to have it again!

    Reply
    • Denise says

      Posted on 7/22/19 at Posted on 7/22/19

      I'm so happy you enjoyed, Laurel! Thanks so much for taking the time to leave a review!

      Reply
  4. Afsheen says

    Posted on 6/3/19 at Posted on 6/3/19

    5 stars
    When the other half goes through dinner without realizing I’m feeding him kale from our garden...great success! Thankyou for a a delicious recipe

    Reply
    • Denise says

      Posted on 6/5/19 at Posted on 6/5/19

      Ha ha! That's awesome! Thanks so much for your review, Afsheen 🙂

      Reply

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Hi, I'm Denise

Meal prep took me from feeling constantly stressed out about meals to cool, collected and in control. I want to share this amazing and transformational habit with you, so you can feel in control, too! Read more ...

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