This Kale Quinoa Salad is one of my go-to high-protein meals because it is nutrient-dense and easy to prep ahead for the busiest days. It’s high in protein, fiber and antioxidants, making it an energizing option for lunch, dinner or post-workout fuel.
I’ve been making this Kale Quinoa Salad for over 10 years, and it’s still one of my go-to recipes.
As a busy mom of 3, I rely on meals that I can prep ahead and trust to fuel me through a hectic day. This salad is packed with protein, fiber, healthy fats and antioxidants. It makes for a perfect lunch, light dinner, or side dish to bring to any gathering. Plus, it holds up well in the fridge, which makes it ideal for meal prep.
This Kale Quinoa Salad is a hearty, nutrient-dense salad made with a base of chopped kale and fluffy quinoa, then layered with flavorful ingredients like grilled chicken, blueberries, pumpkin seeds and feta.
It’s the kind of salad that tastes just as good as it makes you feel, which is exactly why it’s stayed in my rotation all these years.
FAQs
What Are The Health Benefits Of Kale Quinoa Salad?
Quinoa and kale are both highly nutritious foods that offer numerous health benefits. Quinoa is a complete protein and a good source of fiber, while kale is rich in vitamins A, C and K, as well as antioxidants, making them an excellent combination for a balanced diet.
Is This Kale Quinoa Salad A Good Post-Workout Meal?
Yes, this kale quinoa salad is a great meal to eat after a strength training workout. It is packed with protein, fiber and complex carbs to help refuel your body and support muscle recovery.
Grilled Chicken Breast
Chicken is a lean source of high-quality protein that helps build and repair muscle, supports immune function, and keeps you feeling full. It’s also rich in B vitamins, which play a key role in energy metabolism.
Quinoa
Quinoa is a gluten-free grain that is rich in protein, fiber and antioxidants, all key nutrients that support heart health.
Kale
Kale is a nutrient-dense leafy green loaded with essential vitamins and minerals. It’s a great source of vitamin A (for immune function, eye and bone health), vitamin C (for skin and cell repair) and vitamin K (for healthy blood clotting). It also contains calcium, magnesium and potassium, which are minerals that help regulate blood pressure and support cardiovascular health.
Blueberries
Blueberries are bursting with antioxidants, which help raise blood antioxidant levels, reduce inflammation caused by free radicals and support overall cellular health.
Pumpkin Seeds
Pumpkin seeds are loaded with magnesium, zinc, iron and healthy fats. They support immune health, muscle function and heart health, while also providing plant-based protein and powerful antioxidants.
Pistachios
Pistachios are flavorful green nuts packed with healthy fats (90% unsaturated), along with fiber, protein and vitamin B6, which play a key role in oxygen transport in the blood.
This Kale Quinoa Salad is my go-to delicious, fresh salad full of good-for-you ingredients like blueberries, kale and quinoa.
Ingredients
Scale
1 chicken breast, grilled and sliced
1 cup quinoa, cooled
1 cup fresh blueberries
2 cup kale, shredded
½ cup pumpkin seeds
½ cup pistachios, salted
mint leaves to taste, chopped (10 leaves)
optional: ¾ cup goat cheese or feta cheese crumbles
optional: 1 avocado, sliced
1–2 lemons (juice of 1–2 lemons)
4–6 tbsp extra virgin olive oil
Instructions
In a small bowl or jar, whisk together the lemon juice and olive oil. Season with salt and pepper to taste.
Add shredded kale to a large bowl. Pour in 1-2 tablespoons of the olive oil and massage the kale with your hands for 1-2 minutes until it softens.
Add cooked quinoa, blueberries, pumpkin seeds, pistachios, chopped mint, avocado and optional feta cheese to the massaged kale.
Top with grilled chicken slices.
Drizzle remaining dressing over the salad and toss gently to combine.
Serve immediately or refrigerate for up to three days. Add avocado before serving if prepped ahead.
Notes
*I love to make a large batch of this and then divide it into mason jars for on-the-go lunch (1-2 cups) or snacks (½-1 cup).
*To make this recipe dairy-free, simply omit the cheese.
Prep Time:5 mins
Cook Time:20 mins
Category:lunch
Cuisine:salad
Nutrition
Protein:30 grams
Common Questions
How Long Will This Kale Salad Keep?
Leftover kale salad stays fresh for up to 3 days when stored in an airtight container in the fridge. Kale’s hearty texture allows it to stay crisp and flavorful, even after dressing.
Is Quinoa Gluten-Free?
Yes, quinoa is naturally gluten-free. It’s a great grain alternative for those with celiac disease or gluten sensitivity.
What Are Some Variations Of Kale Quinoa Salad?
Some of my favorite variations of kale quinoa salad include adding roasted veggies, red onion, cherry tomatoes, chickpeas, dried cranberries, pecans or sweet potato. I also like to switch up the salad dressing with a tahini sauce, lemon vinaigrette or a creamy avocado blend.
Are the pumpkins seeds (pepitas) roasted or raw?
Hi Holly! I used raw pepitas but roasted would be great, too! -Lindsey