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Kale Pasta Salad Recipe for Picnics and Outdoor Lunches

For me, a picnic isn’t complete without a vibrant pasta salad. Lately I’ve been adding kale and roasted sunflower seeds to almost everything. At home it’s become a running joke—my husband isn’t a fan of kale. Maybe “hate” is too strong a word, but he certainly prefers I skip it. Too bad—I’m the one cooking.

Kale is a simple way to boost the salad’s nutrition while keeping a pleasant crunch. It’s rich in vitamins A, C, and K and offers a generous dose of minerals and fiber. Regularly eating kale can contribute to overall wellness, including benefits for heart health and cholesterol.

What I love about this pasta salad is how easy it is: chop the vegetables, cook the pasta, toss everything together. The vegetables remain raw, preserving their crisp texture and fresh flavor—perfect for grabbing straight from the fridge for a quick, healthy snack or picnic side. I found myself reaching into the container several times over the last few days because I couldn’t resist it.

If someone at your picnic isn’t sold on kale, point out the health perks and let the flavors do the rest. Don’t skip the sunflower seeds—they add a lovely nutty crunch that complements the pasta and vegetables beautifully.

Enjoy!

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Kale Pasta Salad for a Picnic #SundaySupper

If you’re preparing this for a picnic, wait to toss in the dressing until just before serving to keep the salad crisp.
Prep Time
15 mins
Cook Time
8 mins
Total Time
23 mins
Course:
Meal, Quick Meal under 30 min
Servings:
6 -8
Author:
Hip Foodie Mom

Ingredients

  • ½ lb Rotini pasta
  • 2 medium cucumbers, peeled and chopped
  • 1–2 heaping cups kale, chopped (I used organic Tuscan kale)
  • ½ red bell pepper, chopped
  • ½ yellow bell pepper, chopped
  • ½ orange bell pepper, chopped
  • 1 stalk celery, chopped
  • ½ cup black olives, chopped
  • ½ cup Spanish olives, chopped
  • ½ red onion, chopped
  • 1 cup salad dressing (balsamic vinaigrette mixed with your favorite creamy Italian dressing) use store-bought or homemade; adjust amount to taste
  • ½ cup roasted sunflower seeds (no salt)

Instructions

  1. Cook the pasta according to package instructions until al dente. Rinse under cold water and allow it to cool.
  2. In a large mixing bowl, combine the cooled pasta with all the chopped vegetables. Pour in the salad dressing, sprinkle the roasted sunflower seeds over the top, and toss gently to combine. Serve immediately or refrigerate and add dressing just before serving for a picnic.

We’re celebrating a picnic-themed Sunday Supper hosted by Katy from Happy Baking Days. Pull out a blanket and relax—there are plenty of picnic-worthy recipes below to inspire your next gathering.

Salads and Slaws:

  • Bacon Ranch Potato Salad
  • Caprese Spinach Salad
  • Chicken Chopped Salad
  • Cold Pea Salad
  • Creamy Potato Salad with Roasted Pears, Cilantro and Romano Cheese
  • German Potato Salad
  • Hawaiian Cole Slaw
  • Italian Chopped Salad
  • Kale Pasta Salad
  • Mediterranean Pasta Salad
  • Mizeria (Polish Cucumber Salad)
  • PA Dutch Pepper Cabbage
  • Pineapple Slaw
  • Spaghetti Salad
  • Tortellini Pasta Salad

Sandwiches and Mains:

  • Avocado Chicken Salad Sandwich
  • Caramelized Onion, Goat Cheese, and Tomato Sandwich
  • Grilled Bratwurst and Onion Open-Face Sandwiches
  • Grilled Chicken Sandwiches with Green Goddess Sauce
  • Herbs-Garlic and Parmesan Croissants
  • Indian Spiced Chicken Drumsticks
  • Japanese Picnic Bento Box
  • Mini Chicken Salad, Avocado and Cheese Subs
  • Moroccan Fried Chicken
  • Pepper, Spinach and Goat’s Cheese Quiche
  • Picnic Basket Buttermilk Fried Chicken
  • Salmon in a Jar
  • Smoked Trout Deviled Eggs
  • Spam Musubi

Desserts:

  • Apricot Oat Nut Bars
  • Chocolate Dipped Rice Krispie Treat Pops
  • Cocoa Cupcakes with Chocolate Buttercream
  • Fruit Salad
  • Fruit Salad with Honey Port Drizzle
  • Loaded Butterscotch Bars
  • Nathan’s Cookies
  • Peanut Butter Rice Crispy Treat Truffles
  • Shandy Popsicles With Raspberries
  • Texas Sheet Cake with Pecan Frosting
  • Triple Chocolate Punch Bowl Cake

Drinks:

  • Fresh Limeade with Chia Seeds
  • Pineapple Sangria
  • Strawberry Basil Lemonade
  • Strawberry Lemonade
  • Top 10 Wines for Picnic
  • Watermelon Agua Fresca

Join us on Twitter during our weekly chat at 7:00 pm EST using the #SundaySupper hashtag to share picnic recipes and photos. Follow along for more ideas and community recipes.

Would you like to join the Sunday Supper Movement? It’s easy to get involved through the community forum and social channels.

Food & Wine Conference: The Food & Wine Conference supported by Sunday Supper is an annual event for food bloggers and enthusiasts—an opportunity to learn, network, and celebrate food. Consider attending if you’re interested in food blogging and industry events.