This Grilled Chicken with Kale & Avocado Salad is a go-to meal for stable energy, glowing skin, and balanced hormones. It combines lean protein, fiber-rich greens, and healthy fats — all known for their anti-inflammatory and blood sugar–balancing benefits. Simple, fresh, and satisfying.
Yields:
2 Servings
Prep time:
15 mins
Total time:
30 mins
Ingredients
For the Chicken
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp dried oregano or Italian herbs
- ¼ tsp sea salt
- Black pepper to taste
- Optional: splash of apple cider vinegar (omit for GERD)
For the Salad
- 4 cups chopped kale (massaged)
- 1 ripe avocado, sliced
- ½ cup cooked quinoa (optional for extra fiber)
- ¼ cup shredded carrot or red cabbage
- 1 tbsp pumpkin seeds or hemp seeds
For the Dressing
- 2 tbsp extra virgin olive oil
- 1 tsp Dijon mustard (or avocado oil mayo)
- 1 tsp lemon juice (optional; omit for GERD)
- Salt and pepper to taste
Directions
- Grill the chicken
Rub chicken breasts with olive oil, herbs, salt, and pepper. Grill over medium heat for 6–7 minutes per side, or until cooked through. Let rest 5 minutes, then slice. - Prepare the kale
In a large bowl, massage kale with a pinch of salt and 1 tsp olive oil for 1–2 minutes to soften. - Assemble the salad
Add avocado, shredded carrot, quinoa, and seeds to the kale. Top with grilled chicken. - Mix the dressing
Whisk together olive oil, mustard, and lemon juice (if using). Drizzle over salad and toss to combine.
Nutrient Highlights
| Ingredient | Benefits | Notes |
|---|---|---|
| Chicken Breast | Lean protein for satiety and muscle repair | Low-fat, high-protein |
| Kale | Fiber + anti-inflammatory compounds | Massage for better digestion |
| Avocado | Healthy fats for hormones + satiety | Also rich in magnesium |
| Olive Oil | Anti-inflammatory and heart-healthy | Use cold-pressed EVOO |
| Pumpkin Seeds | Zinc and omega-3s | Optional hormone-supportive boost |
| Quinoa | Complex carb + fiber | Optional for added fullness |
Serving Suggestions
- Add a side of roasted sweet potatoes or low-FODMAP rice pilaf for a fuller meal
- Swap chicken for grilled salmon or tempeh for variety
- Use arugula or spinach instead of kale if preferred
- Perfect for lunch prep — keep dressing and avocado separate until serving
Why You’ll Love It
- Combines anti-inflammatory foods in one bowl
- Naturally gluten-free, dairy-free, and hormone supportive
- Great for blood sugar stability and steady energy
- Quick enough for weeknights, elegant enough for guests
- Easy to customize for dietary needs or pantry swaps
