Make healthy lunches fun with my Kale Caesar Pasta Salad! Crafted with chickpeas, parm, avocado and homemade sourdough croutons, it's a nutritious meal that satisfies every craving.
Everyone loves a good, crispy Caesar salad. I find even among veggie haters and salad skeptics, the classic Caesar is generally well received.
I'm also pro-Caesar salad along with the majority, but I love putting on my dietitian hat and seeing how we can turn it into a balanced and nutrient-dense meal. I don't know about you, but some lettuce with parm and bacon won't be enough for lunch.
This kale Caesar pasta salad is a fun spin on a traditional Caesar, but with some nutritious (and delicious!) additions. I'm talking crispy chickpeas, homemade sourdough croutons, extra veggies and creamy avocado. Add in some pasta and toss with my Greek yogurt Caesar dressing, and you've got a super satisfying meal that's still loaded with veggies.
Now THAT sounds like a yummy lunch to me!
Why This Recipe Is Dietitian Approved
- Eat more veggies, but make it fun. I'm all about bright, colorful and crunchy salads that you actually want to eat. We're past the low carb garden salad days, let's embrace a pasta salad that's tasty AND full of goodness.
- Perfect for potlucks or parties. This kale Caesar pasta salad is an amazing shareable item for potlucks or parties. Remember how I said that everyone loves Caesar salad? It's guaranteed to be devoured.
- Balanced and filling. I'm all for salads as meals, as long as they're balanced. We have a great combination of carbs, protein and fibre to power you through your day.
Ingredients
Pasta. Any pasta will work though I find fusilli or rotini are the best options that hold more of the dressing. For a higher protein or higher fibre option, go for a chickpea or whole wheat pasta.
Kale. Green curly kale is the type of kale I like to use, as it's less bitter than dino kale or purple kale. Making pasta salad with kale is a great way to add fibre and vitamin K, making it a more nutrient-dense option than traditional Romaine lettuce.
Chickpeas. Both canned (look for a lower sodium option) or dry chickpeas work. If using dry, soak overnight and cook according to package instructions.
Cucumber. English cucumbers aren't found in traditional Caesar salads, but I love the extra colour and crunch it provides.
Avocado. Once again, not a traditional ingredient! I'm a fan though because it adds healthy fats, fibre and creaminess to the salad.
Lemon. I highly recommend using fresh lemon juice for the optimal flavour, as lemon is a key flavour agent in Caesar salad. The acidity is also helpful for tenderizing the kale.
Olive oil. I recommend using extra virgin olive oil. Look for one that is stored in a dark or opaque glass bottle for optimal flavour.
Homemade croutons. When it comes to croutons, I ALWAYS recommend homemade! They are so easy to make and much tastier than storebought. All you need is sourdough bread, olive oil, salt, black pepper, paprika and garlic powder. Bonus points: it's a great way to use up slightly stale bread!
Parmesan cheese. Look for shaved Parmesan cheese (or Parmesan petals) if you can. I find this works best in Caesar salads though shredded will work as well.
Caesar dressing. I used my homemade Greek yogurt Caesar dressing because it's super easy to whip up and higher in protein. Of course, storebought Caesar works totally fine.
Chicken. This is optional, but I add it for a higher protein meal. I made some quick oven baked chicken breast, my go-to for salad proteins.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
Cook pasta according to package instructions.
While the pasta is cooking, prep the chickpeas and croutons by spreading the chickpeas and bread on a baking tray. Drizzle with ½ tablespoon olive oil and sprinkle with salt, black pepper, paprika and garlic powder. Bake at 375F for about 20-25 minutes. Shaking the pan halfway.
While the chickpeas and croutons are baking, de-stem and finely chop the kale. Add kale to a large salad bowl and drizzle with remaining 1 tablespoon of olive oil and lemon juice. Gently massage the kale in the oil and lemon juice for about 5 minutes. This helps soften the kale and reduce bitterness.
Top the kale with pasta, cooked chickpeas, croutons, cucumber, avocado, and shaved Parmesan cheese. Drizzle with 1 cup of Caesar dressing. Toss to combine.
If using, you can also add the cooked chicken breast. Add additional dressing to suit your desired taste preference!
Substitutions and Variations
To make gluten-free: Use gluten-free pasta and gluten-free bread of choice.
To make dairy-free: Use a dairy-free parmesan substitute and a dairy-free Caesar dressing. If you're lactose intolerant, you may be able to tolerate Parmesan- it has very low lactose content!
To make vegetarian: Use my homemade Caesar dressing (it has no anchovies) and skip the chicken breast.
To make nut-free: This recipe is naturally nut-free.
Equipment
Storage
I recommend eating this salad fresh for the best results. I find the avocado, cucumbers and croutons will get soggy if stored longer than 24 hours.
However, if you wish to meal prep this salad, there's a couple things you can do. I would recommend skipping the avocado and cucumbers. Make the salad as directed and prep the chickpeas and croutons, but don't add them until you are ready to eat.
If you do this, the salad will store well for up to 5 days in an airtight container.
Top Tip
Allow the pasta to cool prior to adding to the salad. I recommend placing it in the freezer while you prep the remaining toppings to speed up the process.
I find individual preferences for the amount of dressing on salads can vary widely. I personally don’t like a salad that is dripping in dressing, so I recommend starting with 1 cup of dressing. Go from there and adjust based on ersonal preference!
Frequently Asked Questions
If you like it, then of course! I chose to omit it from this recipe as I prefer chicken breast for protein, however it's always an option.
I think so. We have tons of fibre, micronutrients from various veggies, protein, and complex carbohydrates. It's an amazing recipe that's a bit more nutrient-dense than a regular Caesar salad.
Some people think kale tastes bitter, but massaging it with olive oil and lemon juice helps tenderize and break it down. Once it's mixed with the creamy Caesar dressing and other ingredients, this kale pasta salad isn't bitter at all!
More Healthy Salad Recipes
Some other healthy salad recipes you'll love!
- Healthy Chicken Pesto Pasta Salad
- Creamy Ranch Protein Pasta Salad
- Arugula Quinoa Salad with Lemon Caesar Dressing
- Homemade Kale Crunch Salad (Chick-Fil-A)
PS. I love seeing my recipes in action! If you decide to make this kale Caesar pasta salad, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Kale Caesar Pasta Salad
Ingredients
- 225 g dry fusilli pasta
- 1 540 mL can chickpeas rinsed and drained
- 2 cups sourdough bread cut into 1 inch cubes
- 1.5 tablespoon olive oil divided
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon paprika
- ⅛ teaspoon garlic powder
- 6 cups green curly kale destemmed and finely chopped
- Juice of ½ a lemon about 1.5 tbsp
- ⅓ cup shaved parmesan cheese
- 1 english cucumber diced
- 1 avocado diced
- 1-1.5 cups Caesar dressing based on preference
- 2 cups cooked chicken breast sliced, optional
Instructions
- Cook pasta according to package instructions.
- While the pasta is cooking, prep the chickpeas and croutons by spreading the chickpeas and bread on a baking tray. Drizzle with ½ tablespoon olive oil and sprinkle with salt, black pepper, paprika and garlic powder. Bake at 375F for about 20-25 minutes. Shaking the pan halfway.
- While the chickpeas and croutons are baking, de-stem and finely chop the kale. Add kale to a large salad bowl and drizzle with remaining 1 tablespoon of olive oil and lemon juice. Gently massage the kale in the oil and lemon juice for about 5 minutes. This helps soften the kale and reduce bitterness.
- Top the kale with pasta, cooked chickpeas, croutons, cucumber, avocado, and shaved parmesan cheese. Drizzle with 1 cup of caesar dressing. Toss to combine. If using, you can also add the cooked chicken breast. Add additional dressing to suit your desired taste preference!
Notes
- nutrition facts are averaged based on the use of my Greek yogurt caesar dressing!
Kelsey says
I made this for a birthday party, and it was a huge hit! So good.
Jacqui Brown says
Loved it
Samantha Gudmundson says
I made this salad for a brunch we were having with some extended family. I was nervous as most of the people in attendance typically shy away from anything that even resembles health food. I took home an EMPTY bowl. My family could not get enough of this salad. Everyone wanted the recipe! Thank you Nic for sharing your expertise and talents!!
Hunter Griffith says
everything about this recipe is SO GOOD! Have been taking it to work, meal prepping it beforehand! Also, love the satisfaction of knowing that I made my own croutons!
Linda Bernasconi says
This salad is so good!! Full of textures! I love how easy the Cesar dressing was to make !