This crispy honey mustard chicken kale salad is the kind of meal that checks every box: high-protein, gluten-free, dairy-free, and packed with texture. You get golden, crispy chicken tenders brushed with homemade honey mustard dressing layered over a massaged kale salad with cabbage, carrots, radishes, creamy avocado, and fresh herbs. I mean, how good does that sound?!
Basically, it’s hearty enough for a healthy dinner idea but fresh and light enough for an easy healthy lunch. I’ll tell you this: if you think kale salads are boring, this one will definitely change your mind. Let’s get into it!
The BEST Chicken Kale Salad
Firstly, this isn’t just any kale salad with chicken — it’s loaded with texture and flavor. The crispy baked chicken adds crunch and satisfying protein, while the lacinato kale gets massaged with honey mustard dressing so it softens and soaks up all the flavor.
Kale is rich in fiber, antioxidants, and vitamin K, and pairing it with high-quality protein from the chicken helps keep you fuller for longer. And as a registered dietitian, I can’t say enough how ideal it is to get in all that fiber and protein in one meal.
Also, the olive oil-based dressing brings heart-healthy fats, and the avocado adds creaminess plus an extra boost of potassium and fiber. It’s the kind of high-protein salad that actually feels like a full meal and tastes insanely delicious.
A High-Protein Salad That’s Perfect for Lunch or Dinner
Nevertheless, whether you’re meal prepping for the week or making a healthy dinner salad for the family, this honey mustard chicken salad hits the spot every time, and is actually pretty easy to put together!
If you’re meal prepping, store the components separately and assemble when ready to eat, for the best texture. And since the crispy chicken tenders reheat well, this makes for an ideal meal prep chicken kale salad that doesn’t get soggy. It’s fresh, colorful, and balanced — exactly the kind of feel-good, flavor-forward recipe you’ll come back to again and again. Hope you love it!
Ingredients You’ll Need:
To make the Honey Mustard Dressing:
- Extra-virgin olive oil
- Apple cider vinegar
- Freshly squeezed lemon juice
- Dijon mustard
- Whole grain mustard
- Honey
- Kosher salt
- Freshly ground black pepper
For the Chicken:
- Chicken tenders (or sub chicken breasts)
- Arrowroot starch (I like Terrasoul Superfoods)
- Cassava flour
- Kosher salt
- Garlic powder
- Dried oregano
- Freshly ground black pepper
- Eggs
- Dijon mustard
- Gluten-free panko breadcrumbs
- Kosher salt
- Paprika
- Avocado oil
- Pinch of flaky salt
For the Salad:
- Lacinato kale
- Red cabbage
- Shredded carrots (about 1 large carrot)
- Radishes
- Fresh Italian parsley (or herb of your choice)
- Avocado
How To Make Crispy Honey Mustard Chicken Kale Salad
Looking for the full recipe?
Scroll down to the Recipe Card below for complete instructions & measurements.
- Whisk the honey mustard dressing. In a small bowl, whisk together the olive oil, apple cider vinegar, lemon juice, Dijon, whole grain mustard, honey, salt, and pepper until smooth and emulsified. Pour half into a large bowl for the salad and reserve the rest for the chicken.
- Prep your pan and oven. Line a rimmed baking sheet with parchment and set a wire rack on top (if you have one). Preheat the oven to 400°F.
- Prepare the chicken. If using chicken breasts, pound them to an even ¼-inch thickness first. If using tenders, simply pat them dry.
- Set up your dredging station. In three shallow bowls: combine the flour and spices in one, whisk the eggs and Dijon in another, and mix the panko with salt and paprika in the third.
- Coat the chicken. Working one piece at a time, dredge in the flour mixture, dip into the egg, then coat in panko, pressing gently so it sticks. Set aside and repeat.
- Pan-sear until golden. Heat avocado oil in a large skillet over medium-high heat. Cook the chicken in batches, browning each side for 2–3 minutes until deeply golden and crispy. Transfer to the prepared rack.
- Brush and bake. Brush the tops with the reserved honey mustard dressing (and drizzle with extra honey or hot honey if you’d like). Transfer to the oven and bake for 5–7 minutes, or until the internal temp reaches 165°F. Finish with flaky salt and let rest.
- Massage the kale. In the large bowl with dressing, add the kale, cabbage, carrots, and radishes. Toss and massage the dressing into the greens until they soften slightly.
- Finish the salad. Gently fold in the avocado and parsley. Adjust salt and pepper as needed.
- Slice and serve. Slice the rested chicken on the diagonal and layer it over the salad. Serve immediately while the chicken is still crispy.
- Store for later. Store components separately in the fridge and reheat the chicken in the oven or air fryer to keep it crispy. Assemble just before serving for best texture.
Recipe Substitutions & Questions
Here are a few easy substitutions and swaps to help you customize this Crispy Honey Mustard Chicken Kale Salad based on what you have on hand or your dietary needs.
- Chicken breasts instead of tenders: Use 2 boneless, skinless chicken breasts pounded to ¼-inch thickness in place of tenders. You may need to add 1–2 extra minutes of bake time to ensure they reach 165°F.
- All-purpose flour instead of cassava + arrowroot: If you’re not gluten-free, you can substitute regular all-purpose flour for the cassava flour and arrowroot starch in equal amounts.
- Regular panko instead of gluten-free: Standard panko breadcrumbs work perfectly if gluten isn’t a concern.
- Air fryer instead of oven finish: After pan-searing, transfer the chicken to a 375°F air fryer for 3–5 minutes to finish cooking and keep it extra crispy.
- Maple syrup instead of honey: Pure maple syrup can be used in the honey mustard dressing for a slightly deeper, less floral sweetness.
- Dijon-only swap: If you don’t have whole grain mustard, simply use all Dijon mustard in the dressing.
- Curly kale instead of lacinato: Curly kale works just as well — just be sure to massage it thoroughly to help soften the texture.
- Pre-shredded slaw mix instead of cabbage + carrots: A bagged cabbage slaw mix is an easy shortcut that keeps prep minimal.
- Spinach or arugula instead of kale: For a more tender green base, swap in baby spinach or arugula (skip the massaging step if doing this).
- Different herbs: Fresh dill, chives, or cilantro can be used in place of parsley for a slightly different flavor profile.
- Add heat: Stir a little hot honey or a pinch of cayenne into the dressing for a spicy honey mustard variation.
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How do you soften kale for a chicken kale salad?
To soften kale for a chicken kale salad, remove the tough ribs, slice it thinly, and massage it with dressing for 1–2 minutes. The acidity from the lemon juice and vinegar helps break down the fibers, making the kale more tender and easier to digest. This step transforms raw kale from chewy to perfectly textured for a hearty salad base.
What protein goes best in a kale salad?
Overall, crispy chicken tenders, grilled chicken breast, salmon, steak, or even roasted chickpeas all pair well with kale salad. Because kale is sturdy and slightly bitter, it holds up well to bold flavors and higher-protein toppings. In this honey mustard version, crispy baked chicken adds both crunch and enough protein to make it a complete meal.
Can you use pre-cooked or rotisserie chicken in a chicken kale salad?
Yes, you can use rotisserie or leftover grilled chicken to make this chicken kale salad even faster. While you won’t get the same crispy texture as the breaded tenders, it’s a great shortcut for busy weeknights. Simply slice and layer it over the dressed kale salad before serving.
More High-Protein Salad Recipes You’ll Love
- Healthy Green Goddess Chicken Salad with Crispy Chickpeas and Fresh Herb Dressing
- Crispy Hot Honey Chicken Caesar Salad
- Chicken Bacon Ranch Salad
- Crunchy Grilled Chicken Greek Salad with Roasted Potatoes
- Sheet Pan Greek Chicken and Chickpea Salad
- Flank Steak & Avocado Chimichurri Salad
- Copycat Nordstrom Cafe Wild Salmon Niçoise Salad
Crispy Honey Mustard Chicken Kale Salad
Ingredients
For the Honey Mustard Dressing:
- ¼ cup extra-virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon freshly squeezed lemon juice
- 2 tablespoons Dijon mustard
- 2 teaspoons whole grain mustard
- 1-2 tablespoons honey
- 1/4 teaspoon kosher salt
- Freshly ground black pepper
For the Chicken:
- 1.5 lbs. chicken tenders (or sub 2 chicken breasts, pounded thin to ¼” thickness)
- ⅓ cup arrowroot starch, (I like Terrasoul Superfoods)
- ½ cup cassava flour
- 1 teaspoon kosher salt
- 1 teaspoon garlic powder
- ½ teaspoon dried oregano
- Freshly ground black pepper
- 2 large eggs
- 1 tablespoon Dijon mustard
- 1 ¼ cups gluten-free panko breadcrumbs
- ½ teaspoon kosher salt
- ½ teaspoon paprika
- 4-6 tablespoons avocado oil
- Pinch of flaky salt
For the Salad:
- 2 large heads of lacinato kale, de-ribbed and sliced very thin
- 4 cups thinly-sliced red cabbage
- 1 cup shredded carrots, (about 1 large carrot)
- 1 cup thinly sliced radishes
- ½ cup chopped fresh Italian parsley, (or herb of your choice)
- 1 large avocado
Instructions
For the Honey Mustard Dressing:
- In a small bowl, add the olive oil, apple cider vinegar, lemon juice, Dijon, whole grain mustard, honey, salt, and a generous amount of freshly ground black pepper. Whisk to combine until smooth and emulsified.
- Pour about ½ of the mixture into a large bowl. Reserve the rest for the chicken.
For the Chicken:
- Line a large rimmed baking sheet with parchment paper and add a wire rack on top of it. If you don’t have a wire rack, you can still just use a parchment-lined baking sheet. Set aside. Preheat the oven to 400°F.
- Set up your dredging stations!
*For the Chicken Breast Method:
- Place the chicken breasts on a cutting board and cover with a sheet of parchment paper. Using a meat mallet, pound the chicken, applying even force to ensure it is an even ¼” thickness. Repeat with the other chicken breast and set aside.
- Repeat the same steps as the chicken tender method below. You may need an extra minute or two in the oven to ensure the chicken cooks all the way through.
- Allow the cutlets to rest for at least 5 minutes after baking before cutting.
*For the Chicken Tenders Method:
- Pat the chicken tenders dry with paper towels.
- Set up 3 shallow bowls. In one bowl, add the arrowroot starch, cassava flour, salt, garlic powder, oregano, and a few grinds of black pepper. Use a fork to mix and combine. In the second bowl, add the eggs, Dijon, and about a tablespoon of water. Whisk to combine. In the last bowl, add the panko, salt, and paprika. Mix to combine.
- Working one tender at a time, add the tender to the flour mixture, shaking off any excess, then, using the opposite hand, add it to the egg mixture, allowing excess egg to drip off. Finally, coat in the panko breadcrumbs, shake off the excess, and set on a clean plate. Repeat until all tenders are coated.
- In a large skillet with tall sides, add about 3 tablespoons of avocado oil. Heat over medium-high heat until it is hot.
- Once hot, add half of the tenders. Reduce the heat to medium, and brown on one side, undisturbed, for 2 to 3 minutes, or until a deeply golden-brown crust forms. Flip, and cook for an additional 2 to 3 minutes.
- Transfer to the sheet pan with the wire rack and repeat with the remaining tenders, adding additional oil as needed.
- Prior to transferring to the oven, using a rubber pastry brush, brush the chicken tenders with the remaining honey mustard dressing. If you like a little extra sweetness, you can drizzle them with an extra tablespoon of honey (or hot honey!), too.
- Transfer to the oven and bake for 5 to 7 minutes, or until the chicken registers at least 165°F.
- Remove from the oven, season with a pinch of flaky salt, and allow them to rest while you make the salad.
For the Salad:
- In the large bowl with the remaining dressing, add the kale, cabbage, carrots, and radishes. Using tongs, toss to combine, massaging the dressing into the kale and cabbage until they begin to break down just slightly. Finally, add the sliced avocado and parsley, and toss gently to combine. Season with additional salt and pepper as needed.
- To serve, plate the salad in shallow bowls. Cut the chicken tenders on the diagonal and add atop the salads. Enjoy!
Storage & Meal Prep Tips:
- Store leftover chicken and salad separately in airtight containers in the refrigerator for up to 3–4 days. Extra honey mustard dressing can be stored in an airtight jar in the fridge for up to 5 days; shake or whisk before using.
- For best texture & to keep it crispy, reheat the chicken in a 375°F oven or air fryer for 5–8 minutes until warmed through and re-crisped.
- Meal Prep Tip: If prepping ahead, keep the kale mixture, avocado, chicken, and dressing separate. Add avocado and dressing just before serving to prevent browning and sogginess.
Notes
- Use 2 boneless, skinless chicken breasts (pounded to ¼-inch thick) instead of tenders; bake 1–2 minutes longer if needed.
- Not gluten-free? Substitute all-purpose flour for the cassava + arrowroot and use regular panko.
- Finish the chicken in a 375°F air fryer for 3–5 minutes instead of the oven.
- Swap maple syrup for honey in the dressing.
- No whole grain mustard? Use all Dijon.
- Curly kale works in place of lacinato — just massage well.
- Use a bagged cabbage slaw mix instead of slicing cabbage and carrots.
- Swap spinach or arugula for kale (no need to massage).
- Sub fresh dill, chives, or cilantro for parsley.
- Add hot honey or a pinch of cayenne for heat.
