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 mins
Cook Time25 minutes mins
Total Time45 minutes mins
Course: Dinner
Cuisine: American
Diet: Low Fat
Servings: 4 people
Calories: 494kcal
- 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
Cook Pasta - Cook the pasta according to package directions, then set aside to cool.
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.
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.
Vinaigrette - Shake together all vinaigrette ingredients in a small jar or salad dressing shaker.
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.
- you may use any pasta shape, though orzo is not recommended as it doesn't hold up for meal prep
- this recipe is also great with chickpeas
- swap kale for spinach or romaine lettuce
- 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.
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