Easy Grilled Chicken And Kale Winter Salad

This easy grilled chicken and kale salad with fruit features juicy grilled chicken breasts, raw kale, grated carrots, sweet dried cranberries, and mandarin orange slices, making it a nutritious and complete meal. The homemade Dijon honey vinaigrette ties everything together with its zesty flavor. With the chicken prepared in advance, this salad is perfect for meal prep throughout the week. Enjoy a bowlful for your work or school lunches. 

As the growing season winds down, incorporating seasonal produce like kale into your diet is a great way to enjoy fresh, nutrient-rich foods. Kale is chock-full of vitamins, antioxidants, and fiber, making it a true nutritional powerhouse. Adding fresh kale to your meals ensures you benefit from its peak freshness and health benefits.

Combine the grilled chicken with the crisp kale and sweet fruit for a complete and convenient meal. Store each component separately in airtight containers to keep everything fresh until you’re ready to enjoy.

See our easy carrot apple slaw if you want another great way to add carrots.

Why You Will Love This Easy Grilled Chicken Kale Salad

Fresh Ingredients: This salad combines crisp kale, juicy grilled chicken, and sweet fruit, ensuring every bite has vibrant, fresh flavors and nutrients.

Ideal for Meal Prep: With the chicken cooked in advance and the components stored separately, this recipe makes meal prep effortless, allowing you to enjoy a healthy lunch throughout the week with minimal effort.

It’s A Complete Meal: It offers a well-rounded combination of protein, fiber, and vitamins, making it a satisfying and nutritious choice for a complete meal that will keep you energized and full. Enjoy it as a lighter main meal or a quick lunch. 

Let’s Make The Grilled Chicken And Kale Salad With Fruit.

First, grill the boneless, skinless chicken breasts perfectly in your grill pan. You can also use a regular fry pan if you don’t have a grill pan. Season the skinless chicken lightly with salt and pepper to enhance flavor without overpowering the salad ingredients. Grill the chicken breast until it reaches an internal temperature of 165F, which you can check with a meat thermometer. If you don’t have a thermometer, cut into the thickest part of the chicken to ensure no pink remains. If the chicken is pink, continue cooking it until done. Once cooked, let the chicken rest for three to four minutes before slicing.

Prepare the kale salad while the chicken is resting. Start by washing the red kale thoroughly. Regular green kale will also work if you don’t have red curly kale. Devein the stiffest parts of the stems and chop or rip the leaves. To chop the kale efficiently, gather a handful and slice it carefully to avoid injury.

After chopping the kale, place it in a large salad bowl. Next, grate the carrots coarsely and add them to the kale. Carrots are a great addition, especially in season, and are affordable. Measure out the dried cranberries and open and drain the mandarin orange segments before adding them to the salad.

Mix the salad ingredients well, then cover and refrigerate. Store the sliced chicken in a separate airtight container to keep it fresh. This allows you to make the salad ahead for lunches while preventing cross-contamination. Add the chicken to the salad before serving or when preparing your lunch.

For the salad dressing, combine the following ingredients: diced garlic, vinegar, neutral oil, honey, and Dijon mustard. Store the dressing separately from the salad. It will keep the salad from wilting and becoming soggy. 

See our easy carrot apple slaw if you want another great way to add carrots.

Ingredients:

Boneless Skinless Chicken Breast: This lean protein is a filling meat for this lunch salad. Using half of a grilled chicken breast sliced is generally enough for one serving. 

Salt And Pepper: Seasons and enhances the flavor of the meat. 

Leafy Red Kale: Provides a hearty, nutrient-dense base with a slightly bitter flavor that balances well with the other ingredients. 

Carrots: Adds a sweet crunch and vibrant color to the salad.

Dried Cranberries: Craisins are used in this salad and offer a bit of sweetness to offset the earthier taste of the kale.

Mandarin Orange Segments: Offers juicy, citrusy bursts that complement the salad’s flavors.

Neutral Oil: Acts as the base of the dressing, giving it a smooth, rich texture.

Red Wine Vinegar: Adds acidity and tanginess to balance the dressing.

Garlic: Infuses the dressing with a savory, aromatic note.

Dijon Mustard: Provides a zesty kick and depth of flavor.

Honey: Sweetens the simple dressing naturally and balances the acidity.

Substitutions and Add-ins For This Chicken Kale Salad Recipe

Grilled Boneless Skinless Chicken Breasts: For a plant-based option, use grilled tofu or chickpeas, or rotisserie chicken and leftover cooked chicken for a quicker alternative. Omit the chicken and serve the salad as a healthy side dish to another meat. 

Salt and Pepper: Try using garlic powder, onion powder, or your favorite seasoning blend instead.

Red Kale: Green kale or baby spinach can be used as leafy greens. Alternatively, you can swap the green leaves out for bright, fresh broccoli.

Grated Carrots: Shredded zucchini or bell peppers can replace grated carrots for a different crunch and color. Remember, both zucchini and red pepper grated will be watery. It would be good to dab the moisture off with a paper towel before adding to the salad. 

Dried Cranberries: You can substitute dried cherries, raisins, or chopped dried apricots.

Canned Mandarin Orange Segments: Fresh orange or pineapple chunks can be used instead of canned Mandarin orange segments.

Neutral oil (in Honey Dijon Salad Dressing): Use avocado or grapeseed oil as a replacement.

Red Wine Vinegar: White, apple cider vinegar, or lemon juice can be used instead. They will have a different flavor profile, but add the needed acid to the dressing.

Dijon Mustard: Ancient grain mustard works well as an alternative.

Raw Honey: Maple syrup can be used as another natural liquid sweetener. Keep in mind that it will impart a distinct flavor that is different to honey.

Minced Fresh Garlic: This can be omitted for those who dislike garlic.

To make this satisfying salad even more robust, consider topping it with some crunchy pumpkin seeds or roasted sunflower seeds. Red onion is another add-in that would work if you’re not overly concerned about your breath. 

Expert Tips and Serving Suggestions:

Tip #1: Grill Chicken to Perfection: Before grilling, ensure the chicken breasts are evenly coated with olive oil and seasoned well with some salt and pepper. Use a proper meat thermometer when testing for doneness; it should read 165°F (74°C). Ensure the chicken rests before slicing to retain its juices and add flavor to your salad.

Tip #2: Balance the dressing: Adjust the sweetness and acidity of the honey Dijon salad dressing to your taste. If you prefer a tangier vinaigrette, add more red wine vinegar. For a sweeter touch, increase the honey. Taste and tweak the dressing before mixing it with the salad to ensure it complements the other ingredients perfectly.

Tip #3: Dress the salad just before serving. For the freshest flavor and best texture, add the dressing right before you’re ready to eat. Dressing the salad too early can cause the kale and other ingredients to become wilted and soggy. If you need to prepare the salad in advance, store the dressing separately and mix it in just before serving to maintain the crispness of the greens and the vibrant textures of the salad.

Serve this healthy salad as a light, satisfying, balanced meal, showcasing juicy chicken and crisp vegetables. The homemade vinaigrette adds a fresh, flavorful touch that perfectly complements the vibrant ingredients. Pack it in a portable container to take to school or work for a nutritious and convenient lunch option that stays delicious even after a few hours.

To keep the salad from getting soggy, store the components separately. Keep the juicy chicken in one container, the vegetables and fruit in another, and the homemade vinaigrette in a separate small container. This way, the flavors remain vibrant, and the ingredients don’t become soggy. 

I hope you enjoy making and eating this Easy Grilled Chicken and Kale Salad with Fruit! If you try the recipe, I’d love to hear how it turns out. Please comment below and share any tweaks you made to the recipe. Your feedback helps me create even better content for you. Don’t forget to rate the recipe if you enjoyed it—your support is greatly appreciated!