Why You’ll Love This Recipe
You’ll love this Kale Salad for its perfect balance of taste, texture, and nutrition. The hearty kale leaves hold up beautifully to dressings, making this salad ideal for prepping ahead of time without becoming soggy. It’s customizable, colorful, and full of vitamins and antioxidants. Plus, it’s a great way to enjoy a light yet filling meal that can be dressed up with endless variations.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Fresh kale (curly or lacinato), stems removed and leaves chopped
- Olive oil
- Lemon juice or apple cider vinegar
- Honey or maple syrup
- Dijon mustard
- Salt and pepper
- Shredded carrots
- Cherry tomatoes, halved
- Sliced cucumbers
- Avocado, diced
- Toasted nuts or seeds (such as almonds, sunflower seeds, or walnuts)
- Grated Parmesan or crumbled feta cheese (optional)
Directions
- Wash and dry the kale leaves thoroughly. Remove the tough stems and chop the leaves into bite-sized pieces.
- In a large bowl, drizzle kale with a bit of olive oil and a pinch of salt. Massage the leaves with your hands for 2–3 minutes until they soften and darken in color.
- In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, and pepper to make the dressing.
- Pour the dressing over the kale and toss to coat evenly.
- Add the shredded carrots, cherry tomatoes, cucumbers, avocado, and nuts or seeds. Toss gently to combine.
- Top with cheese if using, and serve immediately or refrigerate for later.
Servings and timing
This recipe serves 2–3 people.
Preparation time: 15 minutes
Total time: 15 minutes
Variations
- Add Protein: Include grilled chicken, salmon, tofu, or chickpeas for a more filling meal.
- Sweet Touch: Add sliced apples, dried cranberries, or pomegranate seeds for a pop of sweetness.
- Different Dressing: Try a creamy tahini dressing or balsamic vinaigrette instead of the lemon dressing.
- Crunch Factor: Add roasted chickpeas or crispy croutons for extra texture.
- Cheese Swap: Use goat cheese, blue cheese, or vegan cheese alternatives depending on your taste.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. Kale holds up well to dressing, but for best results, store the dressing separately and toss the salad just before serving. This salad is best enjoyed cold and does not require reheating.
FAQs
1. How do I make kale less bitter?
Massaging the kale with olive oil and a pinch of salt softens the leaves and reduces bitterness.
2. Can I use bagged pre-chopped kale?
Yes, but make sure to remove any tough stems and give it a quick massage before dressing.
3. Is kale salad good for meal prep?
Absolutely! Kale’s sturdy texture means it won’t wilt quickly, making it perfect for preparing ahead.
4. What kind of kale is best for salad?
Lacinato (dinosaur) kale is tender and slightly sweeter, while curly kale adds more texture and volume.
5. Can I make the dressing in advance?
Yes, the dressing can be made up to 5 days ahead and stored in the refrigerator. Shake well before using.
6. How can I make this salad vegan?
Use maple syrup instead of honey and omit cheese or replace it with a vegan alternative.
7. What nuts work best in kale salad?
Almonds, walnuts, and sunflower seeds all add great crunch and flavor.
8. Can I add grains to this salad?
Yes, cooked quinoa, farro, or brown rice turn it into a hearty grain bowl.
9. How long should I massage the kale?
About 2–3 minutes is enough to soften the leaves and improve flavor.
10. What can I serve with kale salad?
It pairs beautifully with grilled meats, roasted vegetables, soups, or sandwiches.
Conclusion
This Kale Salad is a simple yet vibrant dish that’s as delicious as it is nutritious. With its tender massaged kale, fresh vegetables, and zesty dressing, it’s a salad that proves healthy eating can be full of flavor. Perfect for meal prep, quick lunches, or dinner sides, this recipe is a go-to for anyone looking to enjoy a wholesome, satisfying salad.
PrintKale Salad
A fresh, nutrient-rich Kale Salad featuring tender massaged kale, colorful veggies, crunchy nuts or seeds, and a zesty lemon-honey dressing. Perfect as a side or light main dish that’s both wholesome and customizable.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2–3 servings
- Category: Salad
- Method: Raw
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 4 cups fresh kale (curly or lacinato), stems removed and leaves chopped
- 2 tablespoons olive oil (plus more for massaging)
- 2 tablespoons lemon juice or apple cider vinegar
- 1 teaspoon honey or maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper, to taste
- 1/2 cup shredded carrots
- 1/2 cup cherry tomatoes, halved
- 1/2 cup sliced cucumbers
- 1 avocado, diced
- 2 tablespoons toasted nuts or seeds (almonds, sunflower seeds, or walnuts)
- 2 tablespoons grated Parmesan or crumbled feta cheese (optional)
Instructions
- Wash and dry the kale leaves thoroughly. Remove tough stems and chop the leaves into bite-sized pieces.
- In a large bowl, drizzle kale with a small amount of olive oil and a pinch of salt. Massage the leaves for 2–3 minutes until softened and darker in color.
- In a small bowl, whisk together olive oil, lemon juice, honey (or maple syrup), Dijon mustard, salt, and pepper to make the dressing.
- Pour the dressing over the kale and toss to coat evenly.
- Add shredded carrots, cherry tomatoes, cucumbers, avocado, and nuts or seeds. Toss gently to combine.
- Top with cheese if desired, and serve immediately or refrigerate for later.
Notes
- Massage kale to reduce bitterness and enhance tenderness.
- Use maple syrup instead of honey for a vegan version.
- Add protein like tofu, chicken, or chickpeas for a heartier meal.
- Store dressing separately if preparing ahead.
- Try adding fruit like apples or cranberries for a sweet twist.
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 5g
- Sodium: 310mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 6g
- Protein: 6g
- Cholesterol: 5mg
