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Kale Salad with Chicken, Farro, and Grapes: The Perfect Meal Prep Solution

Not all salads are created equal when it comes to meal prepping, but this kale salad stands out as an ideal make-ahead option. Thanks to the heartiness of kale, which maintains its texture better than more delicate greens, this salad is designed for those who want to enjoy healthy meals throughout the week without compromising on flavor.

This tasty recipe is featured in the Women’s Health 7-Day Healthy Eating Reset, a comprehensive meal plan crafted by dietitians and the Women’s Health test kitchen. This plan is packed with nutrient-rich recipes and invaluable meal prep tips to help you reach your health goals. It’s exclusively available for WH+ members, designed to elevate your eating habits with the help of registered dietitians.

Yields: 8 servings

Total Time: 30 minutes

Calories per Serving: 507

Ingredients

• 2 cups quick-cooking farro
• 1/2 cup tahini
• 1/4 cup Dijon mustard
• 1/4 cup red wine vinegar
• 2 tablespoons pure maple syrup
• Kosher salt and pepper to taste
• 3 cups red grapes
• 2 shallots, sliced
• 2 tablespoons olive oil
• 2 lbs. curly kale, ribs discarded, and leaves chopped
• 5 cups shredded rotisserie chicken (skin removed; from 2 chickens)

Directions

1. Preheat the oven to 425°F. Cook the farro according to the package directions.
2. In a large bowl, whisk together tahini, mustard, vinegar, maple syrup, 1/2 teaspoon salt, and 1 teaspoon pepper, then set aside.
3. On a large rimmed baking sheet, toss grapes and shallots with olive oil and 1/2 teaspoon each of salt and pepper. Transfer half of the mixture to a second baking sheet and roast undisturbed, swapping positions of the sheets after 7 minutes. Roast until grapes start to burst, about 10 to 15 minutes total.
4. Meanwhile, add the chopped kale to the vinaigrette and massage it into the leaves until softened. Divide the kale mixture among 8 airtight containers. Evenly top each container with the roasted grape mixture, chicken, and cooked farro. Refrigerate until ready to eat. (For optimal freshness, enjoy within 2 to 3 days, especially if following the 7-Day Healthy Eating Reset plan, where it’s recommended for lunch on Day 5 and Day 7.)
5. To serve, grab your meal-prepped salad and shake the container or toss in a bowl before enjoying.

Nutritional Information (per serving)

• Approximately 507 calories
• 16 g fat (2.5 g saturated)
• 76 mg cholesterol
• 736 mg sodium
• 58 g carbohydrates
• 6 g fiber
• 13.5 g sugar (3 g added sugar)
• 36 g protein

Why Trust Women’s Health?

The Women’s Health team of food experts meticulously develops, fine-tunes, and rigorously tests each recipe, ensuring that every dish is not only delicious but also nutritious. Each recipe undergoes thorough tasting at least twice before making it to your kitchen.

This kale salad is not just another meal prep option; it is a wholesome and satisfying dish that packs a punch in flavor and nutrition. Perfect for busy individuals looking to eat healthily, this recipe will become a staple in your weekly meal rotation. Enjoy the perfect blend of textures and tastes, and rest assured that you’ve made a smart choice for your health journey.

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