Meal Prep Loaded Kale Salad Recipe

 This Meal Prep Loaded Kale Salad is a hearty and nourishing salad that holds up beautifully for days, making it ideal for busy weeks. Packed with crunchy kale, roasted chickpeas, colorful veggies, avocado, and a zesty lemon-tahini dressing, it’s a complete meal full of flavor, fiber, and nutrients. The best part? The kale stays crisp even after being dressed, so it’s perfect for prepping ahead.

Cooking Time: 25 minutes
Servings: 4 bowls

Ingredients:

For the Salad:
1 large bunch kale, stems removed and leaves chopped (about 6 cups)
1 cup cooked quinoa
1 cup roasted chickpeas (store-bought or homemade)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 red bell pepper, chopped
1 avocado, diced (add just before serving)
¼ cup red onion, finely sliced
¼ cup crumbled feta or goat cheese (optional)
2 tablespoons olive oil
Salt and black pepper to taste

For the Lemon-Tahini Dressing:
¼ cup tahini
3 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon maple syrup or honey
1 clove garlic, finely minced
2–3 tablespoons warm water (to thin the dressing)
Salt and pepper to taste

Instructions:

1. Prepare the Kale:
   Place the chopped kale in a large bowl. Drizzle with olive oil and a pinch of salt. Massage the kale with your hands for 1–2 minutes until the leaves become darker and slightly softened. This makes the kale more tender and easier to eat.

2. Cook or Prepare Ingredients:
   Cook quinoa according to package directions and let it cool. If you’re roasting chickpeas, toss them with olive oil, salt, pepper, and a bit of paprika, then roast at 400°F (200°C) for 20 minutes until crispy.

3. Make the Dressing:
   In a small bowl, whisk together tahini, lemon juice, olive oil, maple syrup, garlic, salt, and pepper. Add warm water gradually until it reaches your preferred consistency—smooth and pourable. Taste and adjust seasoning if needed.

4. Assemble the Salad:
   In a large bowl, combine the massaged kale, quinoa, tomatoes, cucumber, bell pepper, and red onion. Add roasted chickpeas and cheese if using. Drizzle with dressing and toss to coat everything evenly.

5. For Meal Prep:
   Divide the salad into 4 airtight containers. Add avocado on the day you plan to eat it to keep it fresh. If you prefer, keep the dressing separate and mix just before serving.

Nutrition (per serving):
Calories: 380
Protein: 12g
Fat: 20g
Carbohydrates: 38g
Fiber: 8g
Sugar: 6g

Tips:
• Massage kale every time you make this salad—it improves the texture and flavor.
• Swap chickpeas for grilled chicken, tofu, or shrimp for added protein.
• Add toasted nuts or seeds (pumpkin, sunflower, or almonds) for extra crunch.
• The dressing can be made in advance and stored in the fridge for up to a week.
• To make it vegan, skip the cheese or use a plant-based version.

This Meal Prep Loaded Kale Salad is colorful, satisfying, and built to last. It’s the kind of salad that feels fresh and filling every day of the week—perfect for healthy lunches or light dinners that don’t compromise on taste.