Affordable Lunches is a series that features nutritious and cost effective recipes to make at home. Want more? Check out the full list here.
This wild rice salad is a great way to use leftover chicken. It’s packed with protein, fiber, and healthy fats, and clocks in at about 400 calories per serving.
Although wild rice is more expensive than typical rice, look to wild rice blends that include other varieties such as brown, long grain, and red rice, as these tend to be less expensive.
This salad features kale, juicy grapes, ripe tomatoes, crunchy veggies, almonds, and a quick and easy vinaigrette made with pantry staples.
You may already know the many nutritional benefits kale can offer, but just in case you need a reminder: Kale is among the most nutrient-dense foods in the world and boasts a generous amount of vitamins (K, A, and C), fiber, and antioxidants.
Wild Rice and Chicken Kale Salad Recipe
Cost per serving: $2.78
- 3 tbsp. balsamic vinegar
- 1/4 cup + 2 tsp. olive oil
- 1 tbsp. honey
- 1 tbsp. Dijon mustard
- 1/4 tsp. dried thyme
- 1 bunch kale, stemmed and chopped
- 1 1/2 cups cooked chicken, diced
- 1 cup grape tomatoes, halved
- 2 cups red seedless grapes, halved
- 1 cup shredded carrots
- 3 stalks celery, sliced
- 1/4 cup chopped parsley
- 1/4 cup sliced toasted almonds
- 1 1/2 cups cooked wild rice blend
- sea salt and pepper, to taste
- Make the dressing by combining the balsamic, olive oil, honey, Dijon, and thyme in a mason jar and shaking vigorously to combine. Season with salt and pepper.
- In a large bowl, toss the chopped kale with 2 teaspoons of olive oil and salt and pepper to taste. Massage the kale for a few minutes, until the leaves turn noticeably darker green in color and tenderize.
- Toss the kale with the chicken, tomatoes, grapes, carrots, celery, parsley, almonds, and cooked wild rice.
- Add in the dressing and toss to combine. Enjoy!
Pro tip If you can splurge or find it on sale, goat cheese makes for a delicious addition to this salad. Just crumble about a tablespoon on top for each serving.
Tiffany La Forge is a professional chef, recipe developer, and food writer who runs the blog Parsnips and Pastries. Her blog focuses on real food for a balanced life, seasonal recipes, and approachable health advice. When she’s not in the kitchen, Tiffany enjoys yoga, hiking, traveling, organic gardening, and hanging out with her corgi, Cocoa. Visit her at her blog or on Instagram.