Healthy Kale Chicken Caesar Pasta Salad
This salad combines the creaminess of a lighter Caesar dressing with hearty kale, grilled chicken, and whole wheat pasta. It’s protein-rich, high in fiber, and makes a great meal-prep option. The kale holds up well to dressing, making it a satisfying salad that stays fresh.
⏱ Time
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Ingredients
For the Salad:
2 cups whole wheat pasta (penne, rotini, or fusilli)
2 cups chopped kale (stems removed, leaves massaged)
2 grilled chicken breasts, sliced
1 cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup shaved parmesan (or feta for lighter option)
2 tbsp toasted breadcrumbs or whole-grain croutons (optional crunch)
For the Light Caesar Dressing:
½ cup plain Greek yogurt
2 tbsp extra virgin olive oil
2 tbsp lemon juice
1 tbsp Dijon mustard
1 clove garlic, minced
2 anchovy fillets (or 1 tsp Worcestershire sauce) – optional
2 tbsp grated parmesan
Salt & black pepper, to taste
Instructions
1. Cook the Pasta
1. Cook pasta in salted boiling water until al dente.
2. Drain, rinse under cold water, and set aside.
2. Grill the Chicken
1. Season chicken breasts with olive oil, salt, pepper, and a pinch of paprika or Italian herbs.
2. Grill or pan-sear over medium heat for 6–7 minutes per side until cooked through.
3. Slice into strips.
3. Prep the Kale
1. Remove stems and chop kale.
2. Massage leaves with a drizzle of olive oil and pinch of salt for 2 minutes (makes them tender).
4. Make the Dressing
1. In a bowl or blender, whisk Greek yogurt, olive oil, lemon juice, Dijon, garlic, anchovy/Worcestershire, parmesan, salt, and pepper.
2. Blend until smooth and creamy.
5. Assemble the Salad
1. In a large bowl, toss pasta, kale, tomatoes, cucumber, and onion with the Caesar dressing.
2. Top with grilled chicken, parmesan shavings, and optional breadcrumbs or croutons.
Notes & Tips
Make it meal-prep friendly: Store salad without dressing, add when ready to eat.
Lighter crunch: Use roasted chickpeas instead of croutons.
Protein boost: Add boiled eggs for extra protein.
Dairy-free option: Use nutritional yeast instead of parmesan.
❓ frequently asked questions FAQ
Q: Can I use spinach instead of kale?
Yes, but kale holds up better for meal prep since it won’t wilt quickly.
Q: Can I make the dressing ahead?
Yes, up to 5 days in the fridge. Shake before using.
Q: What pasta works best?
Whole wheat or chickpea pasta adds more protein and fiber.
Nutritional information
Calories: ~420
Protein: 35g
Carbs: 38g
Fat: 16g
Fiber: 6g