Kale, Cherry, and Goat Cheese Salad with BBQ Chicken

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Kale, Cherry, and Goat Cheese Salad with BBQ Chicken: A Summer Superfood Salad

Kale, Cherry, and Goat Cheese Salad with BBQ Chicken: A loaded salad boasting all things sweet, salty, creamy, and crunchy — using seasonal, simple, real food ingredients. 

But in truth, this isn’t just a salad. It’s a blood sugar-balancing, Fab Four-powered plate that embodies the best of summer. 

Here’s the problem with most salads: They don’t contain enough protein to keep you full. And they’re drenched in high-sugar, seed oil-filled dressings that spike blood sugar, only to leave you crashing and craving. 

Why This Salad Works to Satiate and Stabilize

Using my tried-and-true Fab Four Formula – protein, fat, fiber, and greens – I’ve re-imagined salad into something more. This one is high in protein and contains a clean dressing that pops with flavor but drops all the junk.

The Fab Four works to slow down the absorption of glucose, regulate energy, and keep you full and focused for hours. Here’s how this salad checks all the boxes:

  • Protein: BBQ chicken satiates while helping stabilize blood sugar and support lean muscle.
  • Fat: Goat cheese + walnuts + olive oil = delicious healthy fats that increase satiety and nourish hormone health.
  • Fiber: Kale, cherries, cucumber, red onion, and mint bring in prebiotic fiber for your gut microbiome and slow the glucose response.
  • Greens: Kale is the ultimate nutrient-dense leafy green – high in minerals, antioxidants, and compounds that support detox and inflammation reduction.

Seasonal Ingredients for Max Value

My Kale, Cherry, and Goat Cheese Salad with BBQ Chicken embraces real food in its most beautiful, seasonal form. The bonus of eating seasonally means you’re getting peak nutritional value from your produce. 

Cherries are in peak season during summer, adding a juicy, slightly tart pop of flavor – plus antioxidants and melatonin-supporting compounds. If cherries aren’t available, you can totally swap in grilled peaches or strawberries.

Fresh mint – also peak summer season produce – gives the whole salad a cool, clean finish that begs for al fresco dining.

The BBQ Chicken Upgrade

I like to keep grilled proteins simple but flavorful.

We’re using my custom Be Well Homemade BBQ Dry Rub to give your chicken that smoky-sweet summer vibe. Grill it, slice it, and let it mingle with cherries and goat cheese for that sweet-savory-tangy trifecta.

Simple Swaps + Flavor Boosts

One of the best things about this salad is how easy it is to customize. Try:

  • Pecans or almonds instead of walnuts
  • Grilled peaches or strawberries if cherries are out of season
  • Chili flakes or jalapeño if you’re into a spicy edge
  • A splash of fresh citrus juice for added brightness right before serving

Eat it warm with just-grilled chicken or prep it ahead and enjoy it cold. Kale is hearty enough to stand up to the vinaigrette and stay fresh for leftovers – the flavors get even better the next day!

Final Thoughts: Freedom in the Formula

This salad is a perfect example of how eating with intention – the Fab Four way – allows you to create a plate that works with your body instead of against it. You’re not just getting a macro-balanced meal – you’re getting:

  • Stable blood sugar
  • Sustained energy
  • Fewer cravings
  • Better mood and mental clarity
  • Real food satisfaction

It’s food freedom and body-love at its finest!

Into Real Food, Really Satisfying Salads? There’s More…

  • Prep Time

    15 minutes

  • Total Time

    30 minutes

  • Servings

    2-3

Ingredients

Salad:

  • 6 cups kale, stems removed and leaves chopped
  • 1 cup fresh cherries, pitted and halved
  • ½ cup red onion, thinly sliced
  • ½ cup walnuts, roughly chopped
  • 1/2 cup cucumber seeded and diced 
  • ⅓ cup crumbled goat cheese
  • ¼ cup fresh mint, chopped
  • Optional: ½ cup cooked quinoa or 1 small avocado, sliced

BBQ Chicken:

  • 2 boneless, skinless chicken breasts
  • Seasoned with DIY BBQ Rub 

Vinaigrette:

  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar (or red wine vinegar)
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon Dijon mustard
  • Salt and pepper, to taste

Directions

For the Chicken:

  1. In a bowl, mix the olive or avocado oil and BBQ Rub to form a marinade.
  2. Coat the chicken well and let marinate for at least 15 minutes (up to 2 hours in the fridge for extra flavor).
  3. Grill chicken on a BBQ or grill pan at medium-high heat, 5–6 minutes per side, until cooked through and juices run clear.
  4. Let rest for 5 minutes, then slice.

For the Salad Base:

  1. Place chopped kale in a large bowl.
  2. Drizzle with a splash of olive oil and a pinch of salt, and massage kale with your hands for 2–3 minutes until it softens and turns a more vibrant color.
  3. Add cherries, red onion, walnuts, goat cheese, and mint to the kale.
  4. Add optional quinoa or avocado if using.

For the Vinaigrette:

  1. Whisk together olive oil, balsamic vinegar, honey, Dijon, and a pinch of salt and pepper until smooth.

For the Salad:

  1. Drizzle salad base with vinaigrette (start with half, toss, and add more to taste).
  2. Toss to combine.
  3. Top salad with sliced BBQ chicken. Sprinkle with extra goat cheese, fresh mint leaves, or walnuts if desired!
  4. Enjoy immediately!

Be Well Tips & Variations:

  • Substitute pecans or almonds for walnuts.
  • Use grilled peaches or strawberries if cherries are unavailable.
  • Add a squeeze of fresh orange or lemon juice for brightness just before serving.
  • For a spicy kick, add chili flakes to the salad or vinaigrette.

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