This Wild Rice and Kale Salad is a wholesome, protein-packed dish that’s as nourishing as it is flavorful.
With fiber-rich wild rice, protein from chicken, and heart-healthy fats from avocado and almonds, it offers a perfect balance of nutrition.
Fresh apple adds sweetness, goat cheese provides creaminess, and a zesty balsamic lemon-cilantro dressing ties it all together.
Quick to prepare and meal-prep friendly, it’s a satisfying choice for everyday cooking.
Wild Rice and Kale Salad
Equipment
- 1 large mixing bowl
- 1 blender or food processor (for dressing)
- 1 cutting board
- 1 chef’s knife
- 1 measuring cup
- 1 set of measuring spoons
- 1 small bowl (optional, for tossing dressing separately)
Ingredients
For the Salad:
- 4 cups kale chopped
- 1 cup wild rice cooked
- 1 cup cooked chicken diced
- 1 medium apple chopped
- ½ avocado cubed
- ¼ cup almonds chopped
- ¼ cup dried cranberries craisins
- ¼ cup goat cheese crumbled
For the Dressing:
- ½ cup olive oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons lemon juice
- 2 tablespoons honey
- 1 clove garlic
- ½ cup fresh cilantro
- Salt to taste
- Black pepper to taste
Instructions
- Prepare the Wild Rice: If you’re not using pre-cooked wild rice, begin here. Rinse the wild rice thoroughly under cool running water to remove excess starch. Place it in a pot with water (usually a 1:3 ratio of rice to water, but follow package instructions). Bring to a boil, then lower the heat to a gentle simmer. Cover and cook until the rice is tender yet slightly chewy, about 40–45 minutes. Once cooked, drain off any extra liquid, fluff with a fork, and let it cool slightly before adding to the salad. This step can also be done ahead of time to save on prep.
- Blend the Dressing: Next, make the vinaigrette. In a blender or food processor, combine the olive oil, balsamic vinegar, lemon juice, honey, garlic, cilantro, and a pinch of salt and pepper. Blend until smooth and creamy, ensuring the cilantro is fully incorporated. Taste and adjust the seasoning, adding more lemon for brightness, honey for sweetness, or balsamic for tang if desired. Transfer the dressing to a small jar or bowl and set aside.
- Massage the Kale: Place the chopped kale in a large mixing bowl. Pour in two to three tablespoons of the vinaigrette, then use clean hands or salad tongs to gently massage the dressing into the kale leaves. This simple step helps soften the tough texture of raw kale, making it more tender and flavorful. Spend about one to two minutes massaging until the leaves darken and shrink slightly. Set the bowl aside while you prepare the remaining ingredients.
- Dice the Fresh Ingredients: On a cutting board, chop the apple into small bite-sized cubes, leaving the peel on for added fiber and crunch. Dice the avocado just before assembling the salad to prevent browning. If the chicken is not yet cut, slice it into small chunks or strips. Make sure everything is relatively uniform in size so each bite of salad feels balanced.
- Assemble the Salad Base: Return to your large mixing bowl with the massaged kale. Add the cooked wild rice and chicken directly on top. This creates the hearty base of the salad, providing both fiber and protein. Toss gently to combine, coating everything lightly with the vinaigrette already massaged into the kale.
- Add Fruits, Nuts, and Extras: Now layer in the apple cubes, avocado chunks, chopped almonds, and dried cranberries. Sprinkle in the crumbled goat cheese for a creamy, tangy contrast. At this stage, the salad should look vibrant and colorful with a balance of textures—crunch from the almonds, chewiness from the craisins, creaminess from the avocado and cheese, and freshness from the fruit.
- Dress and Toss Completely: Drizzle a little more vinaigrette over the salad, reserving extra on the side for serving if desired. Using salad tongs or clean hands, gently toss everything together until the ingredients are evenly coated with dressing. Be careful not to overmix, especially with the avocado, to maintain its shape and prevent it from becoming mushy.
- Taste and Adjust: Before serving, taste the salad to check for balance. If it needs more brightness, add a small squeeze of lemon. If you prefer more sweetness, drizzle in a touch of honey. Season lightly with salt and pepper as needed. This ensures the flavors are perfectly tailored to your liking.
- Serve and Enjoy: Transfer the salad into bowls or plates. Serve immediately as a refreshing, protein-rich main meal or as a vibrant side dish. If you’re preparing it ahead of time, keep the dressing separate until just before serving to preserve freshness. Enjoy the crunch, creaminess, and zest in every bite!
Notes
- Massaging the kale with dressing makes it softer and less bitter.
- Wild rice can be cooked ahead of time and chilled for faster assembly.
- Keep avocado out until serving to avoid browning.
- The vinaigrette is versatile—use it for other salads, grain bowls, or grilled vegetables.
- This salad works both as a light lunch or a hearty side dish.
Chef’s Secrets for Better Flavor
The secret to making this salad shine is in the layering of textures and flavors.
Massaging the kale before adding the other ingredients is a small but important step that enhances tenderness and reduces bitterness, making the greens more enjoyable.
When preparing the dressing, blend it until silky smooth so the cilantro and garlic infuse evenly into the vinaigrette.
For even better flavor, toast the almonds briefly in a dry skillet to release their nutty aroma.
And don’t forget to season thoughtfully—adding just the right touch of salt and pepper elevates all the natural flavors without overpowering them.
Serving Suggestions and Pairing Ideas
This salad can be served as a light yet filling main dish or a refreshing side.
As a standalone meal, it delivers a great balance of protein, fiber, and healthy fats, making it perfect for lunch or dinner.
For a heartier spread, pair it with a bowl of tomato soup, roasted vegetable soup, or a crusty whole-grain bread.
If serving as a side, it complements grilled chicken, baked salmon, or even a simple pasta dish beautifully.
It also works wonderfully as part of a picnic or potluck, as the ingredients hold up well without becoming soggy.
Storage Tips for Freshness
If you plan to store this salad, it’s best to keep the components separate.
Store the kale and rice in one container, the vinaigrette in a jar, and toppings like apple and avocado prepped just before serving.
Once fully assembled, the salad can last in the fridge for up to two days, though the avocado may begin to brown.
To extend freshness, toss the apple cubes with a little lemon juice to prevent oxidation.
The dressing will stay good in the refrigerator for up to five days, and it can be shaken or whisked before each use.
Frequently Asked Questions
1. Can I make this salad vegetarian or vegan?
Yes! Simply leave out the chicken or replace it with chickpeas, white beans, or grilled tofu for a plant-based protein boost.
To make it fully vegan, substitute the goat cheese with a dairy-free cheese alternative or add extra avocado for creaminess.
2. Can I prepare the salad ahead of time?
Absolutely. You can cook the wild rice, chop the kale, and make the dressing in advance.
For best results, wait to cut the apple and avocado until just before serving to maintain freshness. Store everything separately and assemble when ready to eat.
3. What can I use instead of wild rice?
Quinoa, farro, or brown rice are excellent substitutes. Each grain brings a slightly different texture—quinoa is fluffy and protein-rich, farro is chewy and hearty, while brown rice is nutty and mild.
Choose based on what you have available or your taste preference.
4. How can I make the dressing less tangy?
If the vinaigrette feels too sharp, balance it by adding a bit more honey or olive oil. You can also reduce the balsamic vinegar slightly or add an extra splash of water to mellow out the acidity.
5. Is this salad good for meal prep?
Yes, with a few adjustments. Keep the dressing in a separate container and toss it with the kale just before eating.
Prep the rice, chicken, and kale ahead of time, then store them in portioned containers.
Add fresh toppings like apple and avocado on the day you plan to eat for the best texture and flavor.
