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Crispy Honey Mustard Chicken Kale Salad Recipe

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4.4 from 22 reviews

A vibrant and flavorful Crispy Honey Mustard Chicken Kale Salad featuring tender, golden-brown chicken tenders coated in a gluten-free crispy crust, paired with a fresh kale and vegetable salad tossed in a tangy honey mustard dressing. This healthy and satisfying meal offers a perfect balance of protein, greens, and a hint of sweetness, ideal for lunch or dinner.

  • Total Time: 55 minutes
  • Yield: 4 servings

Ingredients

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
  • ¼ teaspoon kosher salt
  • Freshly ground black pepper to taste

Chicken Coating and Tenders

  • 1.5 lbs chicken tenders (or 2 chicken breasts, pounded thin to ¼” thickness)
  • ⅓ cup arrowroot starch
  • ½ cup cassava flour
  • 1 teaspoon kosher salt
  • 1 teaspoon garlic powder
  • ½ teaspoon dried oregano
  • Freshly ground black pepper to taste
  • 2 large eggs
  • 1 tablespoon Dijon mustard
  • 1 tablespoon water
  • 1¼ cups gluten-free panko breadcrumbs
  • ½ teaspoon kosher salt
  • ½ teaspoon paprika
  • 4-6 tablespoons avocado oil
  • Pinch of flaky salt for finishing

Salad

  • 2 large heads 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 choice)
  • 1 large avocado

Instructions

  1. Make Honey Mustard Dressing: In a small bowl, whisk together extra-virgin olive oil, apple cider vinegar, lemon juice, Dijon mustard, whole grain mustard, honey, kosher salt, and black pepper until smooth and emulsified.
  2. Reserve Dressing: Pour about half of the dressing into a large bowl for the salad, reserving the rest for brushing on the chicken.
  3. Prepare Baking Sheet and Oven: Line a large rimmed baking sheet with parchment paper and place a wire rack on top. Preheat the oven to 400°F (204°C).
  4. Prepare Chicken (Breast Method): If using chicken breasts, cover them with parchment and pound to an even ¼” thickness. Proceed to coat as you would with tenders. Note that breasts may require an additional 1-2 minutes of baking time.
  5. Prepare Chicken Tenders: Pat chicken tenders dry. Set up three dredging stations: (1) arrowroot starch, cassava flour, salt, garlic powder, oregano, black pepper; (2) eggs, Dijon mustard, water whisked; (3) panko breadcrumbs, salt, paprika mixed.
  6. Coat Chicken: One tender at a time, dredge first in the flour mixture shaking off excess, dip into the egg mixture allowing excess to drip, then coat with panko mixture. Place coated tenders on a clean plate. Repeat for all tenders.
  7. Brown Chicken: Heat 3 tablespoons avocado oil in a large skillet over medium-high heat. Add half the tenders, reduce heat to medium, and cook undisturbed for 2-3 minutes until golden brown. Flip and cook another 2-3 minutes. Transfer to wire rack on baking sheet. Repeat with remaining tenders, adding more oil if needed.
  8. Brush with Honey Mustard: Using a pastry brush, coat the browned chicken tenders with the reserved honey mustard dressing. Optionally drizzle an extra tablespoon of honey or hot honey for sweetness.
  9. Bake Chicken: Transfer the baking sheet to the oven and bake for 5-7 minutes until chicken reaches an internal temperature of 165°F (74°C).
  10. Rest Chicken: Remove chicken from oven, season with flaky salt, and let rest for at least 5 minutes before slicing.
  11. Prepare Salad: In the large bowl with remaining honey mustard dressing, add kale, red cabbage, carrots, and radishes. Toss with tongs, massaging dressing into kale and cabbage until slightly wilted.
  12. Add Avocado and Herbs: Add sliced avocado and chopped parsley to the salad. Toss gently to combine. Season with additional salt and pepper if desired.
  13. Serve: Plate the salad in shallow bowls. Slice chicken tenders diagonally and arrange atop the salad. Enjoy immediately.
  14. Storage Tips: Store leftover chicken and salad separately in airtight containers in the fridge for 3-4 days. Extra dressing keeps up to 5 days; shake before use.
  15. Reheating: To maintain crispiness, reheat chicken in a 375°F oven or air fryer for 5-8 minutes.
  16. Meal Prep Advice: Store kale mixture, avocado, chicken, and dressing separately. Add avocado and toss with dressing just before serving to prevent sogginess and browning.

Notes

  • Use gluten-free ingredients as specified for a gluten-free meal.
  • Pounding chicken breasts to even thickness ensures even cooking.
  • Massaging kale helps soften and reduce bitterness.
  • Resting chicken post-baking locks in juices for tender results.
  • Reheating in oven or air fryer retains chicken’s crispiness better than microwave.
  • Adjust honey quantity in dressing for preferred sweetness level.
  • Use avocado oil for high smoke point and neutral flavor during frying.
  • Store components separately when meal prepping to maintain freshness and texture.
  • Author: Madelynn
  • Prep Time: 25 minutes
  • Cook Time: 30 minutes
  • Category: Side-Dish
  • Method: Frying
  • Cuisine: American
  • Diet: Gluten Free

Find it online: https://allyumcooks.com/crispy-honey-mustard-chicken-kale-salad-recipe/