Easy Mediterranean Kale Salad: A Wholesome & Delicious Meal Prep Favorite

Prepare to fall in love with your new favorite way to enjoy kale: this incredibly flavorful and **Easy Mediterranean Kale Salad**. It’s not just a meal; it’s a vibrant experience for your taste buds, bursting with fresh, wholesome ingredients and the invigorating flavors of the Mediterranean coast. This salad has earned its permanent spot in our weekly lunch rotation, becoming a staple we eagerly look forward to. Boasting satisfying crunch from purple cabbage and crisp cucumber, robust protein from perfectly cooked chicken, and enveloped in our irresistible Easy Lemon Dijon Dressing, it’s a dish that proves simple ingredients can create truly extraordinary results. Whether you’re seeking a quick, healthy lunch, a light dinner, or an excellent meal prep option, this Mediterranean Kale Salad delivers on all fronts, offering both incredible taste and remarkable nutritional benefits.

Why This Mediterranean Kale Salad is a Must-Try

This Mediterranean Kale Salad truly captures the essence of a sun-drenched meal enjoyed on a picturesque coastline, whether it’s in the vibrant West or the ancient shores of Europe. Imagine the invigorating flavors of lemon and garlic from the zesty dressing, perfectly complementing the sweetness of ripe tomatoes and the refreshing crunch of cucumber. Add to that the earthy texture of kale and the satisfying crispness of cabbage, and you have a salad that is not only incredibly delicious but also wonderfully hearty and supremely nutritious. It’s a culinary escape in every bite!

Here in Los Angeles, kale is celebrated for its versatility and health benefits, appearing in countless dishes from casual cafes to upscale restaurants. We are incredibly fortunate to have a wide array of kale varieties readily available in our supermarkets and bustling farmer’s markets, making it easy to create vibrant and healthy meals like this one. This recipe embodies the best of the Mediterranean diet, focusing on fresh vegetables, lean protein, and healthy fats, all contributing to a balanced and satisfying meal that supports overall well-being.

One of the beauties of this Mediterranean Kale Salad is its adaptability. You can use any type of kale – be it tender baby kale, robust lacinato (dinosaur) kale, or the classic curly variety. Each brings its own unique texture and flavor, integrating seamlessly into the salad. While kale typically benefits from a brief massage to tenderize its leaves, the few seconds this takes are well worth the effort for a more enjoyable eating experience. For convenience, I often use poached chicken breast, which stays incredibly moist and flavorful, but a store-bought rotisserie chicken can be a fantastic time-saver. Beyond chicken, you can easily customize this salad with other favorite vegetables like bell peppers or olives, and protein sources such as creamy garbanzo beans (chickpeas), white beans, or even crumbled feta cheese for a delightful tangy note. This truly makes it a salad you can tailor to your preferences and dietary needs, ensuring it never gets boring!

Exploring the Best Types of Kale for Your Salad

As highlighted earlier, this versatile Easy Mediterranean Kale Salad welcomes all varieties of kale with open arms! From the delicate leaves of baby kale to the more structured textures of curly, curly purple, and lacinato (also known as dinosaur kale), each offers a slightly different experience. My personal preference often shifts, but for the salad photographed, I opted for green, curly kale due to its wide availability and satisfying bite. Understanding the nuances of each type can help you choose the perfect kale for your salad:

• Baby Kale: This variety is the most tender and mild-flavored. It often comes pre-washed and pre-packaged, making it incredibly convenient. Its delicate texture means it requires little to no massaging, though I sometimes remove the tiny stems for an even smoother mouthfeel – a completely optional step.
• Curly Kale (Green or Purple): This is the most common type, recognized by its ruffled, sturdy leaves. It has a slightly bitter, peppery flavor and a hearty texture. This is the kale that most benefits from a good massage to break down its fibrous structure and make it more palatable.
• Lacinato Kale (Dinosaur Kale or Tuscan Kale): With its dark, blue-green, crinkly leaves, lacinato kale is often considered more tender and less bitter than curly kale, possessing a slightly nutty flavor. While it’s not as tough as curly kale, a gentle massage still enhances its texture, making it wonderfully supple and enjoyable.

Regardless of the type you choose, if you are using mature kale leaves (curly or lacinato), it is crucial to remove the tough, fibrous stalks. These stalks tend to be quite bitter and never truly tenderize, which can significantly detract from the pleasure of eating your salad. Simply hold the stem and strip the leaves away, or use a knife to cut along the stem. Incorporating kale into your diet, in any form, means you’re boosting your intake of a powerhouse superfood, rich in vitamins K, A, and C, as well as antioxidants and fiber. It’s an easy and delicious way to fuel your body!

Mastering Tender Poached Chicken Breasts

For this Mediterranean Kale Salad, I prefer to poach my chicken breasts. Poaching is an excellent cooking method for chicken destined for salads because it yields incredibly moist, tender, and flavorful meat that’s easy to shred. I typically use chicken breast cutlets, as their thinner size allows them to cook quickly and evenly, ensuring perfectly juicy results every time. However, the beauty of this recipe lies in its flexibility. If you’re short on time, a store-bought rotisserie chicken is a fantastic shortcut – simply shred the meat (and remove the skin for a leaner option) and you’re good to go. Similarly, any leftover roasted chicken, perhaps from a recipe like my Simple Herb Roast Chicken, would be absolutely perfect, adding another layer of savory depth to your salad.

Step-by-Step: How to Poach Chicken Cutlets

Achieving perfectly poached chicken is simpler than you might think, and it’s a valuable skill for any home cook. Here’s how to do it:

1. Prepare the Pan: In a medium-sized skillet or a shallow pan with a lid, place your chicken cutlets. Ensure they are in a single layer for even cooking.
2. Add Liquid and Flavorings: Pour in just enough water to fully cover the chicken cutlets. Then, infuse the liquid with flavor by adding a half-dried bay leaf, one crushed garlic clove, a generous pinch of sea salt, and freshly ground black pepper. These aromatics will gently permeate the chicken as it cooks, enhancing its natural taste.
3. Gentle Simmer: Bring the water to a very gentle simmer over medium heat. Once simmering, reduce the heat to low, cover the skillet or pan with the lid, and let the chicken cook for approximately 10 minutes. The key is a gentle simmer, not a rolling boil, to keep the chicken tender.
4. Check for Doneness: The chicken cutlets are done when their juices run clear. For absolute certainty, use a quick-read meat thermometer inserted into the thickest part of the chicken; it should register an internal temperature of 165°F (74°C).
5. Adjust for Larger Cuts: If you’re using thicker, regular chicken breasts or bone-in chicken, the cooking time will be longer. Start checking for doneness after about 15 minutes, adding more time as needed until the correct internal temperature is reached.
6. Cool and Shred: Once cooked, carefully remove the chicken cutlets from the poaching liquid and place them on a plate or cutting board to cool completely. Allowing them to cool before shredding helps them retain moisture. Discard the cooking liquid after use. Once cool, shred the chicken using two forks or your hands – it should be incredibly tender and easy to pull apart.

Essential Ingredients for Your Easy Mediterranean Kale Salad

The beauty of this Mediterranean Kale Salad lies in its fresh, simple ingredients that come together to create a symphony of flavors and textures. Each component plays a vital role, contributing to a healthy, satisfying, and utterly delicious meal.

• 10 ounces of poached chicken cutlets or rotisserie chicken, shredded: Provides lean protein, making the salad a complete and filling meal. Its mild flavor perfectly complements the vibrant dressing and fresh vegetables.
• 1 bunch of kale, stems removed, washed, dried, and chopped: The star ingredient, offering a wealth of nutrients, a hearty texture, and a slightly earthy flavor. Properly prepared kale is crucial for the salad’s success.
• 1 cup of sliced English or Persian cucumber: Adds a refreshing, crisp texture and cool, subtle flavor, balancing the richness of the other ingredients.
• 1 cup of chopped tomatoes: Brings a burst of juicy sweetness and a touch of acidity, essential to the Mediterranean flavor profile. Choose ripe, vibrant tomatoes for the best taste.
• 1 cup of shredded purple cabbage (green cabbage also works): Delivers a fantastic crunch and a beautiful pop of color. Purple cabbage also adds a slightly peppery note and additional antioxidants.
• 1 recipe of Easy Lemon Dijon Dressing: The harmonious binder that ties all the flavors together, providing a zesty, tangy, and slightly creamy finish. This homemade dressing is truly what makes the salad sing.
• Freshly cracked pepper: Enhances the overall flavor profile with its aromatic warmth.
• Sea salt to finish: A final sprinkle of sea salt brightens all the flavors and adds a perfect savory touch just before serving.

Assembling Your Perfect Mediterranean Kale Salad

Creating this delicious Mediterranean Kale Salad is a straightforward process, but paying attention to a few steps will ensure the best texture and flavor distribution. The key is giving the kale proper attention to transform it into a tender, receptive base for the other ingredients.

1. Massage the Kale: Begin by placing your chopped kale (stems removed) into a large mixing bowl. Pour about half of your prepared Easy Lemon Dijon Dressing over the kale. Now, using your clean hands, gently but firmly massage the dressing into the kale leaves. This isn’t just mixing; you’re actively working the dressing into the fibers of the kale. Continue for approximately 1 minute, until you notice the kale leaves softening and shrinking slightly. This crucial step breaks down the tough cell walls, making the kale tender and more enjoyable to eat.
2. Let it Rest: Once massaged, set the kale aside for at least 30 minutes. This resting period allows the acid in the dressing to further tenderize the kale, enhancing its texture and flavor even more. While the kale rests, you can prepare your other ingredients.
3. Combine Remaining Ingredients: After 30 minutes, the kale will be perfectly prepped. Add the shredded poached chicken (or rotisserie chicken), sliced cucumbers, chopped tomatoes, and shredded purple cabbage to the bowl with the kale.
4. Toss and Season: Pour the remainder of the Easy Lemon Dijon Dressing over the salad ingredients. Toss everything together thoroughly, ensuring all components are well coated with the dressing. Finish with a generous amount of freshly ground black pepper. Give it a final taste and add a pinch of sea salt if desired, to bring out all the vibrant flavors. Serve immediately or prepare for meal prep!

Serving Suggestions and Smart Storage Tips for Leftovers

This Mediterranean Kale Salad is delicious on its own, but a final sprinkle of sea salt truly elevates its fresh flavors. To make it a more substantial meal, I love serving it with warm pita bread, perfect for scooping up the salad, alongside a dollop of creamy hummus or a generous serving of toum. (For those unfamiliar, toum is a wonderfully rich and potent Lebanese garlic sauce that adds an incredible zing to any dish!) This recipe is quite generous, yielding two substantial, satisfying salads, easily adaptable to four lighter servings if your appetite is smaller or you’re planning multiple meals.

This salad is an absolute champion for meal prep, making busy weeks much easier. For convenient grab-and-go meals, I highly recommend using 4-cup glass containers. These are perfect for keeping the salad fresh, and for an extra layer of freshness and control, I always include a small separate salad dressing container inside. This way, you can add the dressing just before eating, preventing the salad from becoming soggy.

When it comes to storing leftovers of an already-tossed salad, kale is remarkably resilient. It holds up exceptionally well compared to softer greens, often staying fresh and crisp for a full day or even two in the refrigerator. You might notice some of the beautiful purple cabbage pigment bleeding slightly into the salad, especially if it’s dressed for a while, but this doesn’t impact the taste. However, keep in mind that ingredients like cucumbers and tomatoes are more delicate. After about a day or two, they may start to soften beyond their optimal texture, becoming less pleasant to eat. For the best experience with meal-prepped salads, consider adding these softer ingredients, or the dressing itself, just before you’re ready to enjoy.

Frequently Asked Questions About Mediterranean Kale Salad

If you’ve enjoyed the vibrant flavors of this Mediterranean Kale Salad, you might also love exploring some of our other delicious kale creations! Be sure to check out our Chicken Schnitzel with Autumn Kale Salad, the naturally sweet and savory Sweet Kale Quinoa Salad with Feta, and our wonderfully earthy Kale Broccolini Roasted Butternut Squash Salad for more inspiration.

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All content and photographs ©Claudia’s Table and claudiastable.com

Easy Mediterranean Kale Salad

Ana | Claudia’s Table

January 31, 2024

This mouthwatering and Easy Mediterranean Kale Salad will easily become one of your favorite ways to eat kale. It is our favorite kale salad here at home and on lunch rotation weekly.

5 from 1 vote

Print Recipe
Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Dinner, Lunch, meal prep

Cuisine American, Mediterranean

Servings 2 large salads

Calories 341 kcal

Equipment

• 1 Large bowl

Ingredients

  

Poaching chicken breast cutlets (omit if you are using rotisserie chicken)

• 2, 5 ounce chicken cutlets boneless, skinless
• 1/2 dried bay leaf
• 1 clove garlic, crushed
• 1 teaspoon kosher salt
• pepper, fresh ground

Mediterranean Kale Salad

• 10 ounces poached chicken cutlets or rotisserie chicken shredded, skin removed if you are using rotisserie chicken.
• 1 bunch of kale stems removed, washed dried and chopped.
• 1 cup English or Persian cucumber sliced
• 1 cup tomatoes chopped
• 1 cup purple or green cabbage shredded
• 1 recipe Easy Lemon Dijon Dressing see link in notes
• Freshly cracked pepper
• Sea salt to finish

Cook ModePrevent your screen from going dark

Instructions

 

Poached chicken cutlets (omit if you are using rotisserie chicken)

• In a medium skillet, or shallow pan with lid, add chicken cutlets. Cover with enough water to cover the chicken cutlets. Add 1/2 dried bay leaf, 1 garlic clove, pinch of salt, and fresh ground pepper.
• Allow the water to come to a gentle simmer. Simmer for about 10 minutes with the lid on the skillet or pan.
• The chicken cutlets will be done when the juices run clear. You can use a quick-read meat thermometer and the internal temperature should read 165F. If you are using regular chicken breasts or bone-in, the cooking process will take longer. I’d start checking the chicken for about 15 minutes of cooking for normal-sized chicken breasts.
• When the chicken is done, remove from the cooking liquid and allow to cool. Discard remaining liquid.
• Remove the skin off the chicken if you used rotisserie-style chicken.
• Shred the chicken cutlets when cooled.

Mediterranean Kale Salad

• Using a large bowl, add the chopped Kale and half of the Easy Lemon Dijon Dressing. Using your hands massage the dressing into the kale gently. Typically about 1 minute or so.
• Set aside for about 30 minutes.
• After 30 minutes, add the poached chicken, cucumbers, chopped tomatoes, and shredded purple cabbage.
• Toss with the remainder of the dressing. Finish with fresh ground pepper and a pinch of sea salt.

Notes

Easy Lemon Dijon dressing

Nutrition

Calories: 341kcal

Nutritional information is calculated online and should be used as a guide.

Keyword easy kale salad, kale salad, kale salad recipe, kale salad with lemon dressing, Mediterranean Diet, poached chicken

All content and photographs ©Claudia’s Table and claudiastable.com

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