The viral Chick-fil-A Kale Crunch Salad hack is taking TikTok by storm, and this healthier version proves that clean eating can be downright delicious. Our copycat Kale Crunch Salad recipe starts with crisp kale and tender cabbage, and then we toss it with juicy grilled or roasted chicken breast for a high protein, low carb, and low sodium meal that feels like healthy comfort food in a bowl. Every bite has crunch from toasted almonds and a creamy finish from our honey lemon vinaigrette. It’s a low sodium salad dressing made velvety with protein-rich, nonfat Greek yogurt instead of mayo. With 25 grams of protein, only 266 calories, and ready in just 15 minutes, this chicken and kale salad is perfect for quick weeknight dinners or satisfying high protein meal prep.
Check out more of our high protein chicken salad recipes that are quick, easy, and full of flavor. They’re perfect for healthy meal prep, family-friendly dinners and GLP-1 meal prep ideas.
High Protein, Low Carb, and Meal Prep Friendly
This crunchy chicken and kale salad is my favorite way to turn the viral TikTok Chick-fil-A kale crunch salad hack into a hearty balanced meal. People have been adding Chick-fil-A’s chicken strips to the original kale side salad to make it more filling and our healthy homemade version does it right! With lean shredded chicken breast, fresh kale and cabbage, and a creamy honey lemon vinaigrette, it transforms a healthy side dish into a high protein, low carb salad you can actually meal prep. Each serving has 25 grams of protein to help support muscle health and keep you full longer, just 10 grams of carbs to fit into low carb meal plans, and only 100 mg of sodium for those watching their heart health. It’s also low in saturated fat, gluten-free, and made with wholesome ingredients like olive oil, almonds, and nonfat Greek yogurt. This high protein chicken salad is a great option for anyone managing blood sugar, following a low sodium diet, or just trying to eat healthier during the week.
The original Chick-fil-A kale crunch salad has around 120 calories, but that doesn’t include any protein. Our version adds chicken for a full meal and lands at 266 calories with 25 grams of protein.
It can be, but the original is low in protein and fairly high in sodium if you add dressing. This homemade copycat Chick-fil-A kale crunch salad keeps the crunch and flavor, but cuts sodium and adds lean protein for a more balanced meal.
Yes, as long as you vary the toppings and dressings. Kale is packed with vitamins A, C, and K, and it’s a great source of fiber. Just be sure to massage it well so it’s easier to digest.
Absolutely. Kale’s slightly bitter flavor pairs perfectly with savory grilled chicken. It also holds up better than lettuce, especially for high protein chicken salad meal prep.
Yes. Raw kale is totally safe to eat. Massaging it with dressing helps break down the tough fibers and gives it a better texture. That’s the trick to making it taste great.
You can. Swap the chicken for chickpeas or baked tofu, and use a dairy-free yogurt or tahini in the dressing.
Try shredded carrots, sliced apples, or even unsweetened dried cranberries. Just be mindful of added sugars if you’re watching carbs.
Add them to a dry skillet over medium heat and stir frequently until fragrant, about 2 to 3 minutes. Keep an eye on them so they don’t burn. Transfer them to a plate to cool completely.
If you loved this high protein chicken salad, there are plenty of other ways to switch things up while keeping your protein high and your meals balanced. These recipes are packed with lean chicken and nutrient-dense ingredients that make them great for lunches, weeknight dinners, or high protein meal prep.
Whether you’re prepping for the week or just need a quick, satisfying lunch, these high protein chicken salad recipes make it easy to eat well without getting bored. They’re full of flavor, balanced with smart ingredients, and built to keep you full. No bland salads here!
Recipe yields 4 servings
Wash and dry the kale (Note: use a salad spinner to dry the kale, or pat it dry with paper towels or a clean kitchen towel). Remove stems and roughly chop into bite-sized pieces. Transfer to a large mixing bowl with the shredded cabbage; stir to combine. Set aside.
In a medium mixing bowl, whisk together all ingredients for the vinaigrette. Drizzle dressing over kale-cabbage mixture.
Use cleans hands to gently massage kale and cabbage with dressing until tender, about 2 minutes. Toss with shredded chicken and toasted almonds and season with freshly cracked black pepper. Garnish with toasted sesame seeds, serve and enjoy.
Store in an airtight container in the refrigerator for up to 3 days. If making ahead, store the chicken, dressing and salad separately until ready to combine and serve.
Use baby kale, spinach or arugula instead. If using any of these options, skip the part of the directions where you need to massage the kale and cabbage after dressing it. Just gently toss to combine since the leaves are more delicate.
Swap with organic Dijon mustard, but start with less since it has a stronger flavor.
Toasted and unsalted sunflower seeds or pumpkin seeds work great and keep it nut-free.
Use regular plain nonfat yogurt or fat free sour cream instead.
Use rotisserie or pre-shredded grilled chicken from the store.
Looking for high protein salad ideas that go beyond chicken? These filling, flavor-packed salads combine lean proteins, fiber-rich veggies, and healthy fats to help power you through the day — whether you’re eating low carb or just want something satisfying that’s not boring.