Kale Chicken and Hearts of Palm Salad
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 2

Kale Chicken & Hearts of Palm Salad



  • Heat a large stove top pan to medium heat, while the pan is heating season the chicken breast on both sides, using black pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
  • Place the chicken immediately in the pan, leave it there on medium heat for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
  • Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Then turn the heat to low and cover the chicken with a lid. Let it cook for about 8 minutes, then flip and cover again for additional 8 minutes. 
  • After 8 minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on a 8 oz breast. My rule of thumb is, once covered, cook the chicken for 1 minute per ounce per side. I find that this delivers a perfect juicy chicken breast every time. It is always best to check the internal temperature of chicken before serving. 
  • While the chicken is cooking prep and plate the remainder of the ingredients. Add kale to a bowl, and toss with the dressing. I always toss the dressing in my greens first, this allows the dressing to be evenly disbursed throughout the salad.
  • Then top with diced shallots, sliced hearts of palm, halved cherry tomatoes, and sliced avocado.
  • Once the chicken is done cooking, remove from the pan, slice into bite size pieces and add to the salad.
Kale Chicken and Hearts of Palm Salad


Nutrition Facts
Kale Chicken & Hearts of Palm Salad
Amount Per Serving
Calories 521 Calories from Fat 236
% Daily Value*
Fat 26.2g40%
Saturated Fat 4g25%
Polyunsaturated Fat 2.5g
Monounsaturated Fat 13.7g
Cholesterol 118.7mg40%
Sodium 273.5mg12%
Potassium 945.4mg27%
Carbohydrates 25.4g8%
Fiber 10.5g44%
Sugar 9.7g11%
Protein 52.2g104%
Vitamin A 58.9IU1%
Vitamin C 95.7mg116%
Calcium 27.7mg3%
Iron 14.6mg81%
* Percent Daily Values are based on a 2000 calorie diet.
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Salad is a go to lunch option for many people. But many people don’t think that salads can really be a meal prep recipe. I am here to tell you that is not the case. Add this kale chicken and hearts of palm salad to your meal plan this week and I will show you how you can incorporate this into your meal prep. Additionally, if you are counting macros this salad is super easy to adjust to fit anyones macro goals. See my notes below.

Macro Adjustments:

Below outlines the Items In each macro group that are easily adjustable to meet your specific macros.


The fat comes from the avocado and the dressing, both of which are easily adjustable.


This is a low carb recipe there really Is not a way to reduce the carbs. To Increase them you could Increase any of the veggies In this salad.


Chicken Is a great lean cut of meat, providing most of the protein In this recipe. You could adjust the amount of chicken used.

Meal Prep:

The chicken Is meal prep-able. I would keep the chicken and the dressing separate from the dry and crispy Ingredients until you are ready to eat this salad. The chicken will last for 5-6 days once cooked.

Freezer Friendly:

No this recipe Is not a good freezer prep

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