• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Sweet Peas and Saffron

meal prep recipes for busy people

  • Facebook
  • Instagram
  • Pinterest
  • YouTube
  • Home
  • All Recipes
    • Meal Type
      • Appetizers
      • Breakfast
      • Desserts
      • Drinks
      • Lunch
      • Salad
      • Sides
      • Soups & Stews
    • Method
      • Air Fryer
      • Grill
      • Instant Pot
      • One Pot Meals
      • Oven
      • Slow Cooker
    • Diet
      • Dairy-Free
      • Gluten Free
      • Low Carb
      • Nut Free
      • Vegan
      • Vegetarian
    • Main Ingredient
      • Beans
      • Beef
      • Chicken
      • Eggs
      • Lentils
      • Pork
      • Seafood
    • Breakfast
    • Lunch
    • Dinner
    • Meal Prep
  • Meal Prep
    • How to Meal Prep
    • Vegetarian
    • Chicken
    • Beef
    • Breakfast
  • Instant Pot
    • Instant Pot 101
    • Chicken
    • Side Dishes
    • Vegetarian
  • Dinner
    • 30 Minutes
    • One Pot Meals
    • Salad
    • Soups & Stews
    • Casseroles
    • Instant Pot
    • Slow Cooker
  • Freezer
    • Vegetarian
    • Chicken
    • Casserole
    • Crockpot Freezer Meals
    • Chicken Marinades
    • Freezer Meal Do's & Don'ts
  • Shop
  • Start Here
    • Start Here
    • Denise Bustard of Sweet Peas & Saffron
    • Contact
go to homepage
Homepage link
  • All Recipes
  • Meal Prep
  • Instant Pot
  • Dinner
  • Freezer
  • Shop
  • Start Here
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Kale Chicken Pasta Salad

    April 24, 2019 by Denise Bustard 5 Comments

    Home / Recipes / Meal Prep Lunch / Kale Chicken Pasta Salad

    Jump to Recipe Jump to Video

    Kale chicken pasta salad with a tangy balsamic vinaigrette, sunflower seeds and dried cranberries. Works great for meal prep or a weeknight dinner.

    This kale chicken pasta salad is a personal favorite of mine from our 2017 Lunch Prep Challenge...so it's about time I post the recipe on the blog!

    overhead view of chicken pasta salad in white bowl

    With chicken breast, pasta, kale, dried cranberries, feta cheese and sunflower seeds, it is filling but still healthy.

    And I'm showing you how you can use this recipe for meal prep (there are a few different ways to do it!).

    Don't forget to pin this post to save it for later!

    Reasons to love kale chicken pasta salad:

    • you can meal prep it in a few different ways
    • it is filling but still healthy
    • you can have it ready in under 30 minutes

    ingredients for healthy pasta salad on cutting board

    How to make it

    There are a few components to this pasta salad, and the best part is that they are all really flexible! Don't like one of them? Swap it out (swaps suggested below)

    1. Pasta- I have used penne because I find it hearty enough to hold up for several days. Swaps: whole wheat pasta, bowtie pasta, fusilli, almost any pasta would work- I would be cautious of using orzo as it does not hold up as well for meal prep.
    2. Chicken- we are baking 1 lb of boneless skinless chicken breast. Vegetarian? Swap for chickpeas!
    3. Kale- I personally 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!
    4. Balsamic vinaigrette- nice and tangy and simple to prepare. Swap it for one of these Seven Vinaigrette Recipes.
    5. Goodies- feta cheese, dried cranberries and sunflower seeds. Swap it out for your fave cheese, fruit and nut/seed.

    balsamic dressing for easy pasta salad 

    How to turn pasta salad into a meal prep recipe

    Want to make this salad last for up to four days?

    • option 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!
    • option 2- store everything separate. Keep the dressing, pasta, kale, chicken and 'goodies all in separate containers, then assemble just before serving!

    With either option, kale pasta salad is good for up to 4 days in the fridge. After that you can run into food safety issues with the chicken.

    chicken pasta salad recipe in mason jars for meal prep

    Do you serve it warm or cold? I serve mine cold. I suppose you could try warming it up if you'd prefer?

    How long is it good 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.

    overhead view of chicken pasta salad in white bowl

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

    Tips & Equipment

    • for jar salads- go with 1 pint jars
    • for storing separately, I like using these Rubbermaid Produce Savers for the kale, half pint jars for the dressing, and 6 cup snapware storage containers for the pasta and chicken
    • looking for more healthy pasta recipes? Check out this Greek Chicken Pasta Salad, this Herbed Orzo Pasta Salad and this Meal Prep Sesame Chicken Pasta Salad
    A large white bowl filled with kale chicken pasta salad with wood tongs in the background
    Print Recipe
    5 from 3 votes

    Kale Chicken Pasta Salad

    Course: Dinner
    Cuisine: American
    Calories: 494kcal
    Author: Denise Bustard
    Servings: 4
    Kale chicken pasta salad with a tangy balsamic vinaigrette, sunflower seeds and dried cranberries. Works great for meal prep or a weeknight dinner.
    Prep Time20 mins
    Cook Time25 mins
    Total Time45 mins

    Ingredients

    • 2 cups uncooked pasta (4.6 oz)
    • 1 lb boneless skinless chicken breast
    • 2 teaspoons olive oil
    • 2 teaspoons balsamic vinegar
    • salt & pepper
    • 4 cups kale or spinach
    • ¼ cup dried cranberries
    • ¼ cup crumbled feta
    • ¼ cup sunflower seeds

    Balsamic Dressing

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

    Instructions

    • Cook pasta according to package directions, set aside to cool.
    • 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.
    • Chop, wash and dry kale.
    • Shake together all vinaigrette ingredients.
    • Toss everything together and enjoy!

    Jar Salads

    • Place the ingredients into the four 1-pint jars in the following order: balsamic dressing, chicken (cooled completely), pasta, kale, cranberries/feta/sunflower seeds.
    • To serve jar salads, shake out into a clean bowl and toss up in the vinaigrette.

    Storage

    • Stored in jars or separately (not tossed in vinaigrette), this salad can keep for up to 4 days in the fridge.

    Nutrition

    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
    Tried this Recipe? Pin it for Later!Mention @SweetPeaSaffron or tag #sweetpeasandsaffron

    About 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

    Previous Post: « How to Cook a Sweet Potato in the Microwave
    Next Post: Greek Chicken Meal Prep Bowls »

    Primary Sidebar

    https://sweetpeasandsaffron.com/about

    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 about it here!

    POPULAR

    overhead shot of 7 easy stir fry sauces on gray background

    7 Easy Stir Fry Sauce Recipes

    freezer bags labeled and filled with chicken and seven different chicken marinades

    7 Chicken Marinade Recipes You Can Freeze

    overhead shot of sweet potatoes lined up with text showing number of minutes to cook each

    PERFECT Instant Pot Sweet Potatoes

    overhead shot of blue mason jar filled with crispy chickpeas

    ULTRA Crispy Air Fryer Chickpeas

    pile or air fryer chicken breasts with one sliced

    20 Minute Air Fryer Chicken Breast

    collage image that says 33 healthy lunch ideas for work

    33 Healthy Lunch Ideas For Work

    FREE EMAIL COURSE

    Meal Prep Quick Start Guide

    Tips & strategies to get you prepping...fast!

    In Season

    overhead view of spiralized pasta with egg in bowl

    Spiralized Pasta with Egg and Asparagus

    fork taking a bite out of the lemon pepper salmon

    Lemon Pepper Salmon Sheet Pan

    overhead shot of farro arugula salad with a soft boiled egg in glass meal prep container

    Farro Arugula Salad (Meal Prep)

    Close up shot of multiple healthy rhubarb muffins

    Healthy Rhubarb Muffins

    Pile of sauteed green beans with garlic butter on gray plate

    Sautéed Green Beans with Garlic Butter

    close up shot of a bowl of instant pot carrots with honey glaze

    Instant Pot Carrots with Honey Glaze

    Footer

    logos

    · Copyright © 2012 - 2020 Sweet Peas & Saffron · Nutritional Disclaimer | Privacy Policy | Comment and Copyright Policy | Implemented by WPopt