This Chicken and Kale Pasta Salad makes the perfect high protein and high fiber summer lunch filled with grape tomatoes, bell pepper, and red onion mixed with a savory olive oil, red wine vinegar, and Dijon mustard dressing.
Why You’ll Love this Chicken and Kale Pasta Salad
Pasta salad is a classic summer side dish, but with this recipe you get to enjoy it as a full meal high in protein and fiber! It’s full of vegetables and provides 6 grams of fiber. Chicken and chickpea pasta make this a high protein meal with 34 grams per serving. Savor this chicken and kale pasta salad for a filling summer lunch that’s ready in about 25 minutes!
Pasta salad is an easy way to add in vegetables. Follow the recipe or mix it up with your favorite ones. I love fresh vegetables for the crunch they add.
Give Kale a Massage
Kale is full of nutrients, but is a tough and thick leafy green. Massaging kale in lemon juice makes it tender and easier to eat. It will also reduce its size, making it easier for all the ingredients to fit in your mixing bowl.
Ingredients
- Pasta: the carb source for energy. Use any pasta you like.
- Kale: rich in nutrients, including vitamins A, C, and K, and provides fiber.
- Lemon juice: used to tenderize the kale.
- Chicken: the main source of protein. I used canned chicken to make it easy. Rotisserie chicken or canned tuna or salmon also work well.
- Red onion: good source of B vitamins and vitamin C.
- Grape tomatoes: rich in vitamin A.
- Bell pepper: rich in vitamin C and other antioxidants. I used an orange bell pepper to have a variety of colors in the salad. Any bell pepper will work.
- Olives: add saltiness and are a great source of healthy monounsaturated fat.
- Parmesan cheese: adds protein, fat, and flavor.
- Olive oil, red wine vinegar, Dijon mustard: the simple ingredients for a savory dressing. Olive oil provides healthy fats and Dijon mustard and red wine vinegar add rich flavor.
- Italian seasoning & black pepper: adds more flavor to the dressing.
How to Make Chicken and Kale Pasta Salad
Cook pasta according to package instructions.
In a small bowl, add dressing ingredients and stir to combine.
Chop kale and add to a large mixing bowl. Juice one lemon over kale and massage for about 3 minutes. Kale should reduce in size and become tender.
Add chicken, onion, tomatoes, bell pepper, olives, and parmesan cheese to the bowl with kale. Add dressing and mix to combine. Enjoy!
How to Store Chicken and Kale Pasta Salad
Store Chicken and Kale Pasta Salad in an airtight container or individual meal prep containers in the refrigerator for up to 4 days. Kale works well in pasta salads because it won’t get overly soggy with the dressing.
Tips
- Massage kale in lemon juice to make it tender.
- Use canned or rotisserie chicken to make it easy. Canned tuna and salmon also work well.
- Mix up the vegetables. Add your favorites. Cucumber and chopped broccoli would taste great!
Try These Meal Prep Recipes Next
- Salmon and Quinoa Salad with Kale Meal Prep
- Chickpea Edamame Salad
- Healthy Hamburger Salad with Fries and Secret Sauce
- Greek Lentil Salad
- Greek Salmon
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Chicken and Kale Pasta Salad
Ingredients
- 8 oz rotini pasta
- 8 oz kale
- 1 lemon
- 16 oz shredded chicken cooked
- 1/2 red onion diced
- 6 oz grape tomatoes cut in half
- 1 bell pepper diced
- 1/4 cup kalamata olives, sliced
- 2 Tbsp parmesan cheese grated
Dressing
- 3 Tbsp olive oil
- 3 Tbsp red wine vinegar
- 1 Tbsp Dijon mustard
- 1/2 tsp Italian seasoning
- 1/4 tsp black pepper
Instructions
- Cook pasta according to package instructions.
- In a small bowl, add dressing ingredients and stir to combine.
- Chop kale and add to a large mixing bowl. Juice one lemon over kale and massage for about 3 minutes. Kale should reduce in size and become tender. Mixing bowl will get full with all the ingredients.
- Add chicken, onion, tomatoes, bell pepper, olives, and parmesan cheese to the bowl with kale. Add dressing and mix to combine. Enjoy!
Notes
- Massage kale in lemon juice to make it tender.
- Use canned or rotisserie chicken to make it easy. Canned tuna and salmon also work well.
- Mix up the vegetables. Add your favorites. Cucumber and chopped broccoli would taste great!
