The balsamic chicken salad with kale is my new go to salad. It is scrumptiously delicious and a nutrient-packed meal that perfectly embodies the freshness of the Mediterranean diet. Combining tender grilled chicken, hearty kale, dried apricots, and seeds, all tossed in a tangy lemon balsamic dressing, this salad is both satisfying and energizing.
Kale, once an underused leafy green in many Lebanese kitchens, has become a beloved ingredient in recent years. Its deep green leaves, slight bitterness, and firm texture make it an excellent base for salads that hold up well under bold dressings like balsamic vinegar and lemon juice. In Lebanon, kale has found its place alongside traditional greens like parsley and arugula, transforming classic dishes with its nutrition and adaptability.
What Is Kale and Why It Shines in This Salad
Kale is a type of leafy green from the cabbage family, known for its high nutrient density. It comes in several varieties — curly kale, lacinato (or dinosaur) kale, and red kale, each with a unique texture and flavor. Curly kale has ruffled leaves and a peppery taste, while lacinato kale is darker and slightly sweeter, making it ideal for raw salads.
In this balsamic chicken salad, kale serves as a sturdy, flavorful base that doesn’t wilt easily under dressing. Massaging the kale before assembling the salad helps soften its fibers, making the leaves tender and easy to eat while also enhancing their earthy flavor.
The pairing of grilled chicken and kale is both practical and balanced. The protein from the chicken complements the fiber and vitamins from the greens, creating a complete meal that fuels your body and keeps you feeling satisfied for hours.
How to Make Balsamic Chicken Salad with Kale
This balsamic chicken salad is easy to make and comes together in just a few steps. The key lies in the balance between crisp greens, juicy chicken, sweet apricots, and the tangy dressing.
Make the dressing:
In a small bowl, whisk together balsamic vinegar, extra virgin olive oil, lemon juice, honey, salt, and pepper. The combination of balsamic and lemon gives this dressing its signature sweet-tart brightness.
Massage the kale:
Place chopped kale in a large mixing bowl and drizzle with a bit of the dressing. Using your hands, massage the kale for 2–3 minutes. This process softens the leaves, reduces bitterness, and allows the dressing to penetrate.
Assemble the salad:
Top the kale with sliced grilled chicken, dried apricots, and seeds (such as flax, chia, or sunflower). Pour the remaining dressing over the top and toss gently until everything is coated. Finish with a sprinkle of fresh thyme and a touch of sea salt and black pepper.
For a warm variation, use freshly grilled chicken and serve immediately. For a chilled salad, refrigerate for a few hours before serving to let the flavors meld together.
What to Serve with Balsamic Chicken Salad with Kale
This balsamic chicken salad with kale is a complete meal on its own, but it also pairs beautifully with other Mediterranean dishes.
- Grain sides: Serve with cooked farro, quinoa, or bulgur for added texture and heartiness.
- Breads: Enjoy with a slice of whole-grain sourdough, pita, or flatbread brushed with olive oil and herbs.
- Soups: Pair with a light vegetable or lentil soup for a comforting lunch or dinner.
- Beverages: A sparkling water with lemon or a glass of crisp white wine complements the tangy balsamic notes perfectly.
Because of its balance of flavors, sweet, tangy, and savory, this salad also works well as part of a Mezze spread, sitting comfortably beside dishes like hummus, roasted vegetables, or grilled halloumi.
Health Benefits
This balsamic chicken salad isn’t just delicious — it’s packed with ingredients that reflect the nutritional power of the Mediterranean diet.
Kale: Rich in vitamins A, C, and K, as well as calcium and fiber, kale supports bone health, immunity, and digestion. It’s also loaded with antioxidants that help fight inflammation.
Chicken: A lean protein source that helps build and repair muscle tissue. When grilled instead of fried, it provides lasting energy without excess fat.
Olive oil: A heart-healthy fat that supports cardiovascular wellness, reduces inflammation, and enhances nutrient absorption.
Balsamic vinegar: Contains acetic acid, which may aid digestion and help stabilize blood sugar levels. It also adds bold flavor without the need for excess salt.
Dried apricots: Provide natural sweetness, fiber, and potassium, helping balance electrolytes and support digestive health.
Seeds (flax, chia, or sunflower): Add omega-3 fatty acids, plant-based protein, and crunch, all important for heart and brain health.
Together, these ingredients create a meal that nourishes your body while delivering vibrant Mediterranean flavor.
Helpful Tips and Tricks
- Massage your kale: Don’t skip this step! Massaging helps tenderize the leaves and remove bitterness.
- Use quality olive oil: Since the dressing is simple, the flavor of the oil makes a big difference. Choose cold-pressed extra virgin olive oil.
- Grill the chicken properly: Even cooking ensures juicy chicken. Pound uneven pieces before grilling, and let the meat rest before slicing.
- Add variety: Try substituting dried apricots with figs, cranberries, or dates for a different sweetness profile.
- Make it ahead: This salad holds up well in the refrigerator and tastes even better after the flavors blend for a few hours.
- Add grains: To make it heartier, mix in cooked quinoa, couscous, or barley before serving.
Storage and Leftovers
One of the best things about kale salads is that they store beautifully. Unlike delicate greens, kale holds up under dressing without getting soggy.
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Meal prep: If preparing ahead, store the dressing separately and combine before serving for maximum freshness.
- Warm or cold: The salad can be enjoyed chilled straight from the fridge or at room temperature.
If the chicken is stored separately, it can be reheated gently before adding to the salad. Always ensure that the chicken is consumed within 3–4 days for best quality.
FAQs
Can I use a different type of green instead of kale?
Yes! Spinach, Swiss chard, or arugula work well as substitutes, though they may wilt faster once dressed.
Is this salad suitable for meal prep?
Absolutely. The sturdy kale leaves make it ideal for prepping in advance, it tastes even better the next day.
Can I substitute the balsamic vinegar?
If you’re out of balsamic, try red wine vinegar or apple cider vinegar for a similar tangy flavor.
Is this salad gluten-free?
Yes, this Balsamic Chicken Salad is naturally gluten-free. Just ensure your ingredients, especially seeds or add-ins, are certified gluten-free.
Can I make this salad without chicken?
Yes, it’s easy to adapt into a vegetarian or vegan version using beans, lentils, or tofu for protein.
Vegan/Vegetarian Options
To make this balsamic chicken salad vegan or vegetarian, you can easily swap out the chicken for plant-based protein options.
- Chickpeas or white beans: Offer the same satisfying protein boost with a creamy texture that complements kale.
- Tofu or tempeh: Marinate in balsamic dressing and grill or pan-sear for added depth of flavor.
- Roasted vegetables: Try roasted mushrooms, sweet potatoes, or eggplant to keep the salad filling and flavorful.
Replace honey in the dressing with maple syrup or agave for a vegan-friendly sweetener.
This flexibility makes the salad adaptable for a variety of dietary preferences, all while staying true to the Mediterranean principles of balance and plant-forward eating.
Why You’ll Love This Balsamic Chicken Salad
This balsamic chicken salad with kale represents everything wonderful about Mediterranean cooking, fresh produce, wholesome ingredients, and balanced nutrition. It’s light but satisfying, elegant yet simple to make, and endlessly adaptable to your taste.
Whether you’re enjoying it warm right off the grill or chilled the next day for lunch, this salad proves that healthy eating doesn’t mean sacrificing flavor. Each bite offers a blend of sweet, tangy, and savory, a reflection of the Mediterranean diet’s emphasis on harmony between taste and nourishment.
So the next time you’re craving something fresh, energizing, and deeply flavorful, make this balsamic chicken salad with kale. It’s more than just a salad, it’s a celebration of good ingredients, mindful cooking, and the joy of eating well.
Balsamic Chicken Salad with Kale
Ingredients
For the Dressing
- 3 tablespoons balsamic vinegar
- 1/4 cup extra virgin olive oil
- Juice of 1 lemon
- 1 teaspoon honey
- 1/4 teaspoon salt
- pinch freshly ground black pepper
For the Salad
- 8 cups lacinato kale (or other bitter green - mustard, spinach, swiss chard) washed and chopped
- 2 chicken breasts (about 1 pound), grilled or baked
- 1 cup dried apricots, sliced
- 2 tablespoons flax, chia, or sunflower seeds
- 1 tablespoon fresh thyme leaves
- salt and pepper, to taste
Instructions
Cook the chicken (grill or bake):
- To grill: Season the chicken with olive oil, salt, and pepper. Grill over medium-high heat for 4–6 minutes per side, until fully cooked and internal temperature reaches 165°F. Let rest for 5 minutes before slicing.To bake: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil it. Brush chicken breasts with olive oil and season with salt and pepper (or your favorite herbs). Bake for 20–25 minutes, flipping halfway through, until the internal temperature reaches 165°F. Let rest for 5 minutes before slicing.
Make the Salad:
- Make the dressing: In a small bowl, whisk together balsamic vinegar, olive oil, lemon juice, honey, salt, and pepper until emulsified.
- Massage the kale: Place chopped kale in a large mixing bowl. Drizzle a small amount of dressing over the kale and massage with your hands for 2–3 minutes to soften the leaves and reduce bitterness.
- Assemble the salad: Add the sliced chicken, dried apricots, seeds, and thyme to the bowl with the massaged kale.
- Dress and toss: Pour the remaining dressing over the salad and toss well until evenly coated. Adjust seasoning with salt and pepper to taste.
- Serve: Serve immediately for a warm version, or chill for 1–2 hours before serving to allow the flavors to meld.
Nutrition
About the Author: Farah Farah
