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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 3 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 mins
Cook Time25 mins
Total Time45 mins
Course: Dinner
Cuisine: American
Servings: 4 people
Calories: 494kcal


  • 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


  • 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 Other Ingredients - Chop, wash, and dry the kale. Shake together all vinaigrette ingredients.
  • Combine - Finally, toss everything together in a large bowl, 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.



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.


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