I used to think kale was just that leafy garnish they put on the sides of restaurant plates. Growing up, my mom never cooked with it, and the most adventure we had with salads was iceberg lettuce with ranch dressing.
But here’s the thing about kale – it’s actually pretty great when you know what to do with it. Mixed with tender chicken and the right dressing, it makes a salad that’s filling enough for dinner but won’t leave you feeling heavy. My kids even ask for seconds, which, trust me, I never thought I’d see happen with anything green.
Why You’ll Love This Chicken Kale Salad
- Healthy and nutritious – Packed with lean protein from chicken, nutrient-rich kale, and heart-healthy walnuts, this salad is a powerhouse of good-for-you ingredients that will keep you feeling energized.
- Make-ahead friendly – You can poach the chicken and prepare the dressing in advance, making it perfect for meal prep or busy weeknight dinners.
- Perfect balance of flavors – The sweet dried apricots, crunchy walnuts, and tangy homemade dressing create an exciting mix of tastes and textures that make this salad anything but boring.
- Clean eating approved – With whole, unprocessed ingredients and a homemade dressing, this salad fits perfectly into a clean eating lifestyle while still being totally satisfying.
What Kind of Kale Should I Use?
For this salad, you’ve got several good kale options to choose from. Lacinato kale (also called dinosaur or Tuscan kale) is my top pick because its flat leaves are easier to work with and have a slightly milder flavor than curly kale. Regular curly kale works great too – it’s what most grocery stores carry and adds nice texture to your salad. Just remember to remove the tough center stems and massage the leaves with a bit of olive oil for about a minute to help soften them up. If you find baby kale at the store, you can use that too – it’s more tender and doesn’t need any massaging, though it won’t hold up as well if you’re making the salad ahead of time.
Options for Substitutions
This fresh salad recipe is super adaptable and you can easily switch things up based on what you have in your kitchen:
- Chicken breasts: You can swap the chicken breasts with rotisserie chicken, leftover turkey, or even canned tuna. For a vegetarian version, try chickpeas or white beans instead.
- Kale: Not a fan of kale? Use baby spinach, arugula, or romaine lettuce. Just skip the massage step if using softer greens.
- Dried apricots: Any dried fruit works great here – try cranberries, raisins, or chopped dates. Fresh fruit like apple slices or pear chunks are good options too.
- Walnuts: Feel free to use any nuts you have – pecans, almonds, or pistachios all work well. Seeds like sunflower or pumpkin seeds make great nut-free alternatives.
- Balsamic vinegar: Red wine vinegar or apple cider vinegar can replace balsamic. Just add an extra 1/2 teaspoon of brown sugar to balance the tartness.
- Fresh herbs: Don’t have fresh herbs? Use 1 teaspoon of dried herbs instead. You can mix and match based on what you have available.
Watch Out for These Mistakes While Cooking
The biggest challenge when preparing chicken kale salad is tough, chewy kale – to avoid this, massage the leaves with a bit of olive oil and salt for 2-3 minutes until they become softer and darker in color. Another common mistake is overcooking the chicken breasts, which can make them dry and rubbery – instead, gently poach them in simmering (not boiling) water with aromatics until they reach 155°F, then let them rest to reach the safe temperature of 165°F. When it comes to the dressing, don’t make the mistake of adding it too early – dress your kale about 10-15 minutes before serving to allow the leaves to soften slightly while maintaining their crunch, and toss the chicken with the dressing just before serving to keep it moist. For the best texture contrast, toast your walnuts in a dry pan until fragrant, watching carefully to prevent burning, as this simple step adds wonderful crunch and deeper flavor to your salad.
What to Serve With Chicken Kale Salad?
This hearty salad works great as a complete meal on its own, but I love serving it with a warm crusty baguette or some homemade garlic knots on the side. For extra staying power, you could add a scoop of quinoa or wild rice to make it even more filling. If you’re serving this for dinner, try pairing it with a light soup like butternut squash or roasted tomato – the combination makes for a really satisfying meal. And don’t forget about dessert – since this salad has some sweet notes from the dried apricots, it pairs nicely with something simple like lemon sorbet or fresh berries.
Storage Instructions
Keep Fresh: This chicken kale salad stays crisp and fresh in an airtight container in the fridge for up to 3 days. For the best results, keep the dressing separate from the salad if you’re planning to store it – this way, the kale won’t get soggy and will maintain its nice crunch.
Prep Ahead: You can easily prep components of this salad in advance. Cook the chicken and make the dressing up to 2 days ahead, and wash and chop the kale the day before. Store each component separately in the fridge, then toss everything together when you’re ready to serve.
Pack for Lunch: This salad makes a great packed lunch! Layer the ingredients in a container with the heavier items at the bottom (chicken, apricots, and walnuts) and the kale on top. Pack the dressing in a separate small container and combine everything just before eating.
| Preparation Time | 15-20 minutes |
| Cooking Time | 20-30 minutes |
| Total Time | 35-50 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1300-1500
- Protein: 100-110 g
- Fat: 90-100 g
- Carbohydrates: 60-70 g
Ingredients
- 1 pound chicken breasts, boneless and skinless
- 4-5 sprigs of herbs like italian parsley, thyme, or oregano, bundled
- 1 bay leaf
- 1 whole garlic clove
- 1 tablespoon kosher or sea salt
- 1 teaspoon whole black peppercorns
- 1 bunch of kale
- 1/2 cup chopped dried apricots
- 1/4 cup walnuts, chopped
- 1/4 cup extra-virgin olive oil
- 2 tablespoons lemon juice, freshly squeezed
- 1 tablespoon balsamic vinegar
- 1 teaspoon dijon mustard
- 1 medium garlic clove, mashed
- 1 teaspoon brown sugar
- 1/4 teaspoon kosher or sea salt, or to taste
- Freshly cracked black pepper
Step 1: Poach the Chicken Breasts
Start by rinsing off the chicken breasts under cold water.
Fill a medium stockpot with water, and add herbs, a bay leaf, garlic, salt, and peppercorns to the pot for flavor.
Bring the water to a boil, then add the chicken breasts.
Allow the water to return to a boil, then reduce the heat to medium.
Simmer the chicken for about 5 minutes.
Remove the pot from the heat, cover with a lid, and let the chicken sit in the hot water for another 15 to 20 minutes, or until cooked through.
Step 2: Shred and Cool the Chicken
Carefully remove the chicken breasts from the poaching liquid.
Shred, slice, or cut the chicken according to your preference, then set it aside to cool while you prepare the salad.
Step 3: Prepare the Kale and Mix the Salad Base
Wash the kale thoroughly, remove the stems, and chop the leaves into bite-sized pieces.
In a large bowl, combine the chopped kale, apricots, walnuts, and cooked chicken.
Set this aside as you prepare the dressing.
Step 4: Make the Dressing
In a separate bowl, whisk together olive oil, lemon juice, balsamic vinegar, Dijon mustard, minced garlic, and brown sugar.
Add salt and pepper to taste, ensuring the dressing is well-mixed and flavorful.
Step 5: Assemble and Serve the Salad
Pour the prepared dressing over the salad ingredients in the large bowl.
Toss everything together to ensure the salad is well-coated with the dressing.
Chill in the refrigerator for a short while, then serve and enjoy your refreshing kale and chicken salad.