Energizing Chicken & Kale Quinoa Salad
A hearty and vibrant salad combining tender chicken, fluffy quinoa, and massaged kale. Punctuated with pumpkin seeds and tart cranberries for a perfect crunch and steady afternoon energy.
Prep
15 min
Cook
20 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Mixing bowl · Knife and cutting board
Time saver
This salad holds up beautifully in the fridge. Because kale is so sturdy, you can dress it a day in advance without it getting soggy.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Rinse the quinoa under cold water to…
- 01
Rinse the quinoa under cold water to…
Rinse the quinoa under cold water to remove bitterness. In a small pot, combine the quinoa with 1 cup of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed. Fluff with a fork and let cool slightly.
Look for: the water is absorbed
Tap card to mark done - 02
Heat 1 tablespoon of olive oil in…
While the quinoa cooks, heat 1 tablespoon of olive oil in a skillet over medium heat. Season the chicken breast on both sides with salt, black pepper, and your dried herbs. Cook for 6-8 minutes per side until deeply golden and cooked through (165°F internally). Let it rest on a cutting board, then slice.
Look for: deeply golden and cooked through (165°F internally)
Tap card to mark done - 03
Place the chopped kale in a large…
Place the chopped kale in a large mixing bowl. Add the remaining 1 tablespoon of olive oil, fresh lemon juice, and a small pinch of salt. Use your hands to massage the kale for 1 to 2 minutes. This breaks down the tough fibers, making it much easier to digest and significantly more tender.
Allow: 1 to 2 minutes
Tap card to mark done - 04
Add the cooked quinoa
Add the cooked quinoa, pumpkin seeds, and dried cranberries to the bowl with the massaged kale. Toss well to distribute everything evenly.
Tap card to mark done - 05
Divide the salad mixture between two plates…
Divide the salad mixture between two plates or meal prep containers, and top each with half of the sliced chicken.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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