Healthy fresh kale leaves in a stainless steel bowl, perfect for salads and healthy meals.

Stovetop~20 minComplexity

Kale White Bean and Pesto Salad

Name: Kale White Bean and Pesto Salad
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 4 servings
Cuisine: american
Ingredients: Kale, raw; Beans, cannellini, canned, drained; Chicken breast, cooked, grilled; Tomato, cherry, raw; Basil pesto, prepared; Lemon, raw, whole

Kale White Bean & Pesto Salad provides 22g protein and 383 calories per serving — a plant-forward side that adds genuine protein without relying on meat. Preps 4 servings quickly for meal-prep variety that breaks up monotony. Use this to diversify your protein sources while maintaining macro accuracy.

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Ingredients

4 servings

•
Kale(1440g)
•
Beans, Cannellini, Canned, Drained(425g)
•
Chicken Breast, Grilled
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
•
Tomato, Cherry(240g)
•
Basil Pesto, Prepared(120g)
•
Lemon

Instructions

1Finely chop the kale and place it in a large bowl.
2Rinse and drain the cannellini beans, then add them to the bowl with the kale.
3Halve the cherry tomatoes and add them to the bowl.
4Chop or shred the cooked chicken breast into bite-sized pieces and add it to the bowl.
5Pour the basil pesto over all ingredients and toss until everything is lightly and evenly coated; taste and add more pesto if desired.
6Cut the lemon into wedges.
7Divide the salad evenly into 4 airtight containers while still at room temperature, placing one lemon wedge in each container.
8Refrigerate until ready to eat; squeeze fresh lemon juice over each portion just before serving.

Nutrition — Per Serving

383

calories

22g

protein

17g

fat

Carbohydrates: 44g
Saturated fat: 2.8g
Sodium: 736 mg
Dietary fiber: 21.1g

4 servings per batch · ~556g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Kale White Bean and Pesto Salad have per serving?

Each serving provides 22g of protein and 383 calories with 17g fat and 44g carbs. The white beans deliver plant-based protein alongside the pesto base.

How long does Kale White Bean and Pesto Salad take to prep?

Quick prep time on the stovetop yields 4 servings, making this an efficient side dish or light lunch for batch-prep sessions. Assembly is minimal with straightforward ingredient combination.

Is Kale White Bean and Pesto Salad good for fat loss?

At 383 calories and 22g protein per serving, this salad works as a lower-calorie lunch or side dish during fat-loss phases. The 44g carbs from beans should be tracked within your daily macro targets, and you'll need additional protein sources for complete meals.