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Home > Recipes > Souper Salad Meal Prep – Chicken Chowder & Kale Salad

Souper Salad Meal Prep – Chicken Chowder & Kale Salad

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Recipe 1


Prep 5min
Cook 20min
Total 25min

Ingredients for 4 servings

  • 3/4 lb cooked white chicken meat, pulled apart or chopped
  • 1 tablespoon olive oil
  • 2/3 cup onion, chopped
  • 1 celery stalk, chopped
  • 1 tablespoon fresh rosemary, chopped (OR 1 1/2 teaspoons dried rosemary)
  • 3 sprigs fresh thyme (2 teaspoons dried thyme)
  • 2 cups no-salt added chicken broth (or stock)
  • 1 can (13.5 fl oz) lite coconut milk
  • 10 oz raw cauliflower florets
  • 3/4 cup frozen corn
  • 3 tablespoons arrowroot flour
  • 1/2 cup (white) shredded cheddar, optional
  • sea salt & pepper to taste


Step 1

Set a skillet on medium heat. Once hot, add oil, onion, celery, rosemary and thyme. Stir and cook until the onions turn slightly brown and the oil is fragrant, about 3 – 5 minutes.

Step 2

Pour in the chicken broth and lite coconut milk.  Bring to a light simmer, then add raw cauliflower florets and chopped chicken.  If you’re in a pinch for time, you can use frozen cauliflower but just add that at the END of the recipe along with the corn.  You’ll cook long enough to thaw and cook the cauliflower through.  Stir, reduce the heat to low-medium, then cover and cook for about 15 minutes.

Step 3

Fold in the frozen corn. In a small bowl, add a few tablespoons of the broth to arrowroot starch, stir it up then add to the chowder. Quickly stir, season to taste with sea salt & pepper and then remove from the heat to slightly cool and thicken.

Step 4

If desired, top off individual servings with cheddar cheese.

Recipe 2

Kale Salad With Peanut Dressing


Ingredients for 4 servings

  • 3 cups shredded kale
  • 1 cup shredded (red) cabbage
  • 1 (red) bell pepper, chopped
  • 1/3 cup shredded or matchstick carrots
  • Dressing
    • 3 tablespoons peanut butter (or your choice of nut/seed butter)
    • 2 tablespoons lite coconut milk
    • 1 tablespoon water
    • 1 tablespoon rice vinegar
    • 1 tablespoon agave (or honey)
    • 1 tablespoon sriracha
    • fresh lime to taste
    • red pepper flakes for garnish and added heat


Step 1

In a large bowl, toss the ingredients together for the salad.

Step 2

In a small bowl, mix together the ingredients for the dressing. Season to taste with sriracha, water, vinegar and lime. Separate the dressing into 4 small containers.

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Prep 5min
Cook 20min
Total 25min
Total Calories: 556cal
Total Carbs: 35g
Total Fats: 26g
Total Protein: 41g
Total Fiber: 6g
Total Sugar: 15g
About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!