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A large white bowl filled with kale chicken pasta salad with wood tongs in the background
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5 from 7 votes

Kale Chicken Pasta Salad

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!
Prep Time20 minutes
Cook Time25 minutes
Total Time45 minutes
Course: Dinner
Cuisine: American
Diet: Low Fat
Servings: 4 people
Calories: 494kcal

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.

Video

Notes

  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.
 

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