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Looking for a heart-healthy lunch prep idea that’s low in sodium and packed with flavor? This Sweet Potato, Kale & Chicken Salad with creamy peanut dressing checks all the boxes: nutrient-rich, low sodium, high potassium, and 100% satisfying.
Whether you’re managing high blood pressure or just trying to eat clean, this simple salad supports your health goals with every bite.
Why This Salad Supports Healthy Blood Pressure
This recipe is inspired by the DASH (Dietary Approaches to Stop Hypertension) diet, which is proven to help lower blood pressure naturally. Here’s why this dish fits the DASH lifestyle:
- Sweet potatoes: Naturally high in potassium and fiber, both of which help balance blood pressure.
- Kale: A leafy green powerhouse rich in magnesium and calcium, nutrients essential for heart health.
- Shredded chicken breast: A lean protein that keeps sodium in check without sacrificing fullness.
- Homemade peanut dressing: Full of flavor without the hidden sodium often found in store-bought versions.
- Unsalted peanuts: For crunch and healthy fats, without added salt.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
DASH Diet Chicken Salad with Kale, Sweet Potato & Low Sodium Dressing
Prep time: 15 minutes
Additional time: 30 minutes
Total Time: 45 minutes
Serves: 4 servings
Ingredients
1 lb sweet potatoes (about 2 medium), scrubbed and cut into 1-inch cubes
1½ tsp extra-virgin olive oil
¼ tsp kosher salt
⅛ tsp ground black pepper
½ cup peanut dressing (see tip below for a homemade option)
6 cups chopped curly kale
2 cups shredded cooked chicken breast
¼ cup chopped unsalted peanuts
Instructions
- Roast the Sweet Potatoes – Preheat oven to 425°F (220°C). Line a baking sheet with foil and coat lightly with cooking spray. Toss sweet potato cubes with olive oil, salt, and pepper. Spread in a single layer and roast for 20 minutes, flipping halfway, until crispy on the outside and tender inside.
- Meal Prep the Bowls – Divide kale among 4 containers (about 1½ cups each). Top with roasted sweet potatoes and ½ cup chicken per container.
- Add Peanut Dressing – Portion 2 tablespoons of peanut dressing into 4 small containers. Store separately from the salad.
- Finish with Peanuts – Before serving, drizzle each salad with the dressing and top with 1 tablespoon chopped unsalted peanuts.
Nutrition Information (Per Serving) – 1 container
Calories: 393
Total Fat: 15g
Sodium: 566mg
Total Carbohydrates: 32g
Sugars: 8g
Protein: 30g
Dietary fiber: 6g
Potassium: 746mg
Magnesium: 77mg
TIP: How to Make Tender Shredded Chicken
Place ¾ lb boneless, skinless chicken breast in a saucepan. Cover with water and bring to a simmer over medium heat. Cook gently for 12–15 minutes, or until internal temp reaches 165°F. Let cool, then shred with forks.
Make-Ahead Storage
- Refrigerator-friendly: Salads keep for up to 4 days in airtight containers.
- Keep peanuts & dressing separate until ready to serve for best texture.
Recipe Variations & Swaps
- Use baby kale or spinach for a milder flavor.
- Add edamame or chickpeas for a plant-based protein option.
- Try quinoa or brown rice if you want to make it more filling.
Save This Recipe!
Pin it now to your Low Sodium Meal Prep or DASH Diet Recipes board so you’ll always have a heart-healthy lunch ready to go.
Bonus: Easy Low Sodium Peanut Dressing Recipe
Want to make your own dressing? Here’s a quick version:
Ingredients
¼ cup natural peanut butter (unsalted)
2 tbsp rice vinegar
1 tbsp low sodium soy sauce or coconut aminos
1 tbsp maple syrup
1 tsp grated ginger
1–2 tbsp warm water to thin
Instructions
- Whisk all ingredients together until smooth. Store in fridge up to 5 days.
If you’re trying to lower blood pressure without sacrificing flavor, this Sweet Potato, Kale & Chicken Salad is a delicious place to start. It’s proof that low sodium doesn’t mean low flavor.
