Marinated Kale and Grilled Chicken Bowl with Sun-Dried Tomato Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A robust bowl combining marinated kale, smoky grilled chicken, and a tangy sun-dried tomato sauce for a nutrient-dense, flavorful meal. This mediterranean-inspired healthy bowls (mediterranean) ready in about 35 minutes blends chopped, ribs removed kale leaves, divided olive oil, lemon juice into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 520 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 20 min Serves 4 Mediterranean cuisine 520 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a large bowl, massage 4 cups chopped kale with 2 tbsp olive oil, 2 tbsp lemon juice, 2 minced garlic cloves, and salt to taste for 3-4 minutes until leaves soften and become vibrant.
  2. Step 2: Preheat grill or grill pan to medium-high heat. Brush 1 lb boneless skinless chicken breasts with 1 tbsp olive oil and season with salt and black pepper. Grill chicken for 5-6 minutes per side until internal temperature reaches 165°F and juices run clear.
  3. Step 3: While chicken grills, blend 1/3 cup sun-dried tomatoes with 1/4 cup plain Greek yogurt and 2 tbsp grated parmesan cheese until smooth and creamy.
  4. Step 4: Let grilled chicken rest for 5 minutes, then slice into strips.
  5. Step 5: Assemble bowls by dividing 2 cups cooked farro among 4 plates. Top with marinated kale and sliced chicken. Drizzle each bowl with 2-3 tbsp sun-dried tomato sauce before serving.

Frequently asked questions

How long does Marinated Kale and Grilled Chicken Bowl with Sun-Dried Tomato Sauce take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Marinated Kale and Grilled Chicken Bowl with Sun-Dried Tomato Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Marinated Kale and Grilled Chicken Bowl with Sun-Dried Tomato Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Marinated Kale and Grilled Chicken Bowl with Sun-Dried Tomato Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Marinated Kale and Grilled Chicken Bowl with Sun-Dried Tomato Sauce?

Mediterranean healthy bowls like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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