I’m so excited to share my Kale and Grilled Chicken Salad with you! This bowl is colorful, crunchy, and full of fresh flavors. You get tender grilled chicken, hearty greens, and a bright balsamic dressing that ties everything together. It is simple, fast, and full of nourishing textures that make every bite fun.
Level: Easy
Total Time: About 30 minutes
Prep Time: About 15 minutes
Cook Time: About 15 minutes
Yield: 4 to 6 servings
Course: Salad
Cuisine: American
I love making salads that feel satisfying and exciting at the same time, and this Kale and Grilled Chicken Salad does exactly that. When I first tried mixing hearty kale with soft spinach, juicy tomatoes, crunchy cabbage, and grilled chicken, I realized how well these ingredients balance each other. It tastes fresh and filling without feeling heavy.
The dressing brings everything together. It uses olive oil, balsamic vinegar, garlic, maple syrup, Dijon, salt, and pepper. These ingredients give the salad a bright, slightly sweet, and smooth flavor that works perfectly with leafy greens and grilled chicken.
If you want a salad that feels like a full meal, works for weeknights, and looks nice enough for guests, this recipe is a great option.
How to Make Kale and Grilled Chicken Salad
Here is a simple explanation of how this dish comes together:
• Season chicken with olive oil, salt, pepper, garlic powder, and paprika
• Cook the chicken on a grill pan or in the oven
• Slice the cooked chicken once it cools slightly
• Mix the dressing by combining olive oil, balsamic vinegar, garlic, maple syrup, Dijon mustard, salt, and pepper
• Toast the walnuts until they smell fragrant
• Massage the kale so it becomes softer and easier to eat
• Build the salad by layering kale, spinach, tomatoes, cabbage, peppers, pumpkin seeds, walnuts, avocado, and pomegranate
• Add most of the dressing and toss
• Top with sliced chicken and drizzle the remaining dressing
Ingredients
For the Grilled Chicken:
• 2 boneless skinless chicken breasts
• ½ tablespoon olive oil
• ¾ teaspoon fine sea salt
• ¼ teaspoon ground black pepper
• ½ teaspoon garlic powder
• ½ teaspoon paprika
For the Salad:
• 1 large bunch kale, stems removed and chopped
• 3 cups baby spinach, roughly chopped
• 1 cup shredded purple cabbage or thinly sliced cabbage
• 1 yellow pepper, chopped
• ¼ cup toasted pumpkin seeds (store-bought)
• ¾ cup walnuts
• 1 box cherry or colorful baby tomatoes, halved
• ¼ cup pomegranate seeds
• 1 avocado, cubed or sliced
For the Dressing:
• ⅓ cup olive oil
• 3 tablespoons balsamic vinegar
• 2–3 garlic cloves, minced into a paste
• 2 tablespoons maple syrup
• 1 tablespoon Dijon mustard
• 1 ½ teaspoons fine sea salt
• ¼ teaspoon ground black pepper
Directions
- Prepare the Chicken:
Place the chicken breasts in a bowl. Add olive oil, salt, pepper, garlic powder, and paprika. Rub the seasonings onto both sides of the chicken. - Cook the Chicken:
Heat a grill pan over medium-high heat. Cook the chicken for 6 to 8 minutes on each side. You can also bake it at 425°F for about 18 to 25 minutes. The chicken is done when it reaches 160°F. - Slice the Chicken:
Let the chicken cool slightly, then slice it into thin pieces or small chunks. - Toast the Walnuts:
Spread walnuts on a baking sheet. Bake at 350°F for 6 to 8 minutes until fragrant. Let them cool and then chop them. - Prepare the Dressing:
Add olive oil, balsamic vinegar, garlic, maple syrup, Dijon mustard, salt, and pepper to a lidded container or bowl. Shake or whisk until combined. - Massage the Kale:
Place chopped kale in a large bowl. Drizzle a little olive oil over it. Use your hands to massage the leaves so they soften. - Assemble the Salad:
Add kale, spinach, tomatoes, cabbage, pepper, pumpkin seeds, walnuts, avocado, and pomegranate seeds to a large dish. Toss with about three-quarters of the dressing. - Add the Chicken:
Place the sliced grilled chicken on top. Drizzle the remaining dressing if desired.
Process Details
• Seasoning the Chicken: The oil helps the spices stick and also helps the chicken cook evenly.
• Cooking the Chicken: Cooking until 160°F ensures it stays moist while still being safe to eat once it rests.
• Toasting the Walnuts: Toasting brings out their natural oils and makes the flavor richer.
• Massaging the Kale: This step softens the texture and removes bitterness.
• Balancing the Ingredients: The greens are hearty, the vegetables add crunch, the chicken gives protein, and the balsamic dressing adds brightness.
Tips for Success
• Cut the vegetables right before serving for the best texture.
• Shake the dressing in a jar for an even mixture.
• Prepare the chicken and dressing a day or two ahead if you want a faster assembly.
• Do not skip massaging the kale. It makes a noticeable difference in taste and texture.
Serving Ideas
• Serve as a main dish with extra chicken for a high-protein meal.
• Add roasted sweet potatoes or winter squash for a warm twist.
• Serve with crusty bread for a complete meal.
• Use it as a side dish for grilled meats or holiday dinners.
Storage & Freezing
• Refrigerator:
The dressed salad is best eaten the same day. Leftovers can be kept for 1 day, but the greens may soften.
The chicken can be stored separately for up to 3 days.
The dressing can be stored for about 5 days.
• Freezing:
This recipe is not suitable for freezing because leafy greens and fresh vegetables lose their texture after thawing.
Nutrition Info (Approximate per Serving)
Based on the ingredients provided, the values below are estimates:
• Calories: ~385
• Protein: ~14 g
• Carbohydrates: ~18 g
• Fat: ~31 g
• Fiber: ~6 g
• Sodium: ~398 mg
• Sugar: ~8 g
This Kale and Grilled Chicken Salad is fresh, colorful, and full of flavor. It brings together hearty greens, bright vegetables, toasted nuts, and juicy grilled chicken. The simple balsamic dressing ties everything together in a way that feels both light and satisfying. I hope you enjoy making and eating this salad as much as I do. It is a great choice for busy days, holiday meals, or anytime you want something healthy and delicious.
