Kale is a favorite food of mine, and there are numerous ways I relish consuming it; one of those ways is to prepare a salad with it. Kale’s robust texture allows it to pair well with a variety of different ingredients, which makes it the perfect foundation for a salad that really goes places.
I believe that the best way to actually get the flavor from leafy herbs is to dress with something acidic, like lemon juice, or rich, like olive oil. That seems to be the way to take their flavor potential all the way to 11.
I like to combine different elements in the dishes I prepare. I might use the flavor of a crisp apple, the luscious tartness and creaminess of goat cheese, or the delightful crunch of nuts.
Chicken and chickpeas are superb choices to serve as your proteins. Often, I will throw in a handful of seeds—sunflower, pumpkin, or some other variety—into my dishes.
They add a nice crunch, and I like the way they contribute to a mix that might otherwise be one texture, or one color, or one flavor. A tangy vinaigrette unites all the components.
The 12 Best Kale Salad Recipes
1. Classic Kale Caesar Salad
I enjoy making a straightforward and nutrient-dense salad using fresh kale, a zesty dressing composed of olive oil, lemon juice, and Dijon mustard, and the almost-too-good-for-salad finishing touch of grated Parmesan cheese. I add crunchy croutons to the dish for a texture that satisfies.
Ingredients
1 bunch of kale, stems removed and leaves chopped
1/4 cup olive oil
1/4 cup grated Parmesan cheese
1 tablespoon lemon juice
1 tablespoon Dijon mustard
1 teaspoon Worcestershire sauce
1 garlic clove, minced
Salt and pepper to taste
1/2 cup croutons
Instructions
1. The kale leaves should be washed and dried very well. Remove the stems and chop the leaves into pieces that are no larger than bites.
2. In an ample bowl, combine the olive oil with the lemon juice, Dijon mustard, and Worcestershire sauce. Blend using the whisk, until these ingredients are totally mixed together. Then add the minced garlic to the party and add a couple of dashes of salt and pepper.Â
3. Place the chopped kale in a bowl and combine it with the dressing, making sure the leaves are thoroughly coated.
4. Evenly distribute the grated Parmesan cheese across the salad and then mix gently.
5. For optimal texture, serve the salad immediately after topping it with croutons.
2. Mediterranean Kale Salad
I adore the way kale, with its robust, earthy flavor, transforms into the lead ingredient in a Mediterranean kale salad. My version of the salad includes sun-dried tomatoes, kalamata olives, and crumbled feta, all tied together with a lemony olive oil dressing that’s as good as any I remember from my time in Greece.
And that’s not the punchline: I often top this salad with toasted pine nuts, which give it that final perfectly crunchy note.
Ingredients
Lacinato kale (also known as dinosaur kale), about one bunch
1/4 cup extra-virgin olive oil
2 tablespoons lemon juice
1 garlic clove, minced
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/4 cup sun-dried tomatoes, chopped
1/4 cup kalamata olives, pitted and sliced
1/4 cup crumbled feta cheese
1/4 cup toasted pine nuts
1/4 cup red onion, thinly sliced
Instructions
1. Kale should be washed and dried completely, then stripped of its thick stems before being chopped into pieces that are small enough to be reasonably bite-sized.
2. To prepare the dressing, whisk together the olive oil, lemon juice, minced garlic, sea salt, and black pepper in a large bowl.
3. Place the chopped kale in a bowl and add the dressing. Using your hands, work the dressing into the kale, massaging it until the leaves are tender. This should take about 2-3 minutes.
4. Blend in the sun-dried tomatoes, kalamata olives, feta cheese, and red onion to ensure that everything is evenly mixed and distributed.
5. Just before serving, sprinkle the toasted pine nuts on the salad for a deliciously crunchy topping. If needed, adjust the seasoning, adding more lemon juice, salt, or pepper to taste.
3. Crunchy Kale and Apple Salad
When I desire something newly prepared and healthy, I reach for a scrumptious kale and apple salad. Toasted almonds, sweet dried cranberries, and crumbled feta cheese combine to make a delicious medley that, I think, improves almost any meal.
It all comes together beautifully, bound by the tart dressing of olive oil and apple cider vinegar.
Ingredients
1 bunch kale, stems removed and leaves chopped
1 large apple, thinly sliced
1/4 cup toasted almonds, roughly chopped
1/4 cup dried cranberries
1/4 cup crumbled feta cheese
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 teaspoon honey
Salt and pepper to taste
Instructions
1. To prepare the dressing, combine the olive oil, apple cider vinegar, lemon juice, and honey in a small bowl. Whisk them together until they cohere and taste for seasoning, adding salt and pepper to suit your preference.
2. Take the chopped kale and put it in a big bowl. Then, pour half of the dressing over the kale and get ready to massage it. You will be massaging the kale for about 2 minutes and, if you have never massaged kale before, it is not a delicate operation. You can use a wooden spoon or your hands and really go to town until the leaves begin to soften.
3. In the bowl with the kale, combine the paper-thin apple slices, toasted almonds, dried cranberries, and crumbly feta.
4. Pour the remaining dressing over the salad and toss everything until well combined..
5. Before serving, taste the dish and, if necessary, adjust the seasoning with extra salt and pepper.
6. You can serve the salad right away, or let it soak in its own goodness for about 10 minutes. This is a good time for you to get your guests even more excited about what you serve to them by letting them know what they’re about to eat and maybe how you made it.
4. Avocado Kale Salad
The kale and avocado salad I make is a refreshing combination of the leaves of fresh kale, the secret creamy ingredient, and a dash of lemon juice to finish the dish. I value the way in which the toasted almonds contribute a delightful crunch, while the choice of including feta cheese adds an unexpected and welcome savory note.
In my opinion, the dried cranberries are the perfect counterbalance with their sweetness.
Ingredients
- 1 large bunch of kale, stems removed and leaves chopped
- 1 ripe avocado, peeled and pitted
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/4 cup sliced almonds, toasted
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup dried cranberries
Instructions
1. Take a large bowl and add the chopped kale and a pinch of salt. With your hands, give the kale a massage for a few minutes until it really softens and reduces in volume.
2. In another bowl, mash the avocado with lemon juice, olive oil, salt, and pepper to form a dressing.
3. Pour the avocado dressing over the kale that has been massaged and toss until everything is well mixed.
4. Incorporate the toasted almonds, feta cheese, and dried cranberries into the salad, and gently mix until everything is evenly distributed.
5. You can serve it right away, or you can chill it and serve it later. If you go that route, you’ll want to cover the dish and keep it in the refrigerator for no longer than a day. Otherwise, the flavor will be compromised.
5. Spicy Asian Kale Salad
The salad combines the kale’s vibrant crunch with the equally forceful crunch found in a red bell pepper and a carrot, which is also a fantastic vessel for the delicious dressing that will tie this salad together. Dressed with soy sauce, rice vinegar, and a touch of Sriracha, this dish is as vibrant as it is delicious.
The nutritious treat I adore is blanketed with roasted peanuts and sesame seeds.
Ingredients
1 bunch kale, stems removed and leaves chopped
1 red bell pepper, thinly sliced
1 cup shredded carrots
2 green onions, thinly sliced
1/4 cup roasted peanuts
2 tablespoons soy sauce
1 tablespoon rice vinegar
1 tablespoon sesame oil
1 teaspoon Sriracha sauce or more to taste
1 teaspoon honey or maple syrup
2 teaspoons fresh lime juice
1 tablespoon sesame seeds
Instructions
1. In a big bowl, mix the chopped kale, red bell pepper, shredded carrots, and green onions.
2. To prepare the dressing, whisk together the soy sauce, rice vinegar, sesame oil, Sriracha, honey, and lime juice in a small bowl.
3. Make sure the dressing gets all over the salad and mix it well so the vegetables are coated evenly.
4. Dust the roasted peanuts and sesame seeds on the salad.
5. Give the salad about 10-15 minutes to rest before serving. This will allow the kale to tenderize a bit.
6. It can be served at either room temperature or chilled, and if you would like to adjust the spiciness, just add more Sriracha.
6. Harvest Kale Salad
The autumn salad I envision is one that pairs the earthy kale with hearty quinoa and sweet apple. That combination is good enough on its own, but hold on: it gets even better.
I toss the mixture with toasted and salted pecans, which take the salad from good to amazing. And then there’s the feta cheese, which is a must.
There is a type of feta that comes soaked in honey, and if you can find that, then definitely use it. If not, any type of feta will work.
Ingredients
1 bunch of kale, stems removed and leaves chopped
1 cup cooked quinoa
1 apple, chopped
1/2 cup dried cranberries
1/2 cup pecans, toasted and chopped
1/4 cup feta cheese, crumbled
Juice of 1 lemon
1/4 cup olive oil
Salt and pepper to taste
Instructions
1. Take a big bowl and put the chopped kale in it. Add a little salt and some of the lemon juice. Then, for 2 to 3 minutes, massage the kale with your hands to soften.
2. In the bowl with the kale, combine the cooked quinoa, chopped apple, dried cranberries, toasted pecans, and crumbled feta.
3. Whisk together in a small bowl the remaining lemon juice, olive oil, salt, and pepper.
4. Pour the dressing over the salad and mix everything together until well combined.
5. You can serve it right away, or let it sit for a bit and let the flavors intensify. Savor your Harvest Kale Salad!
7. Kale and Quinoa Salad
I adore the way quinoa and kale fusion into a truly healthy salad. Stab it with your fork, and you’ll find a pile of quinoa and kale, just hanging out together.
Then there are the almonds, which not only bring a beloved Cro-Magnon flavor but also a welcome crunch. And what is that sweetness?
Cranberries. I wouldn’t dream of using any other salad component in such a delightful (yet almost drab, appearance-wise) salad.
Ingredients
1 cup quinoa
2 cups water
1 bunch kale, stems removed and chopped
1 lemon, juiced
3 tablespoons olive oil
Salt and pepper, to taste
1 cup cherry tomatoes, halved
1/4 cup feta cheese, crumbled
1/4 cup almonds, toasted and chopped
1/4 cup dried cranberries
Instructions
1. Wash the quinoa in cold water. Place it in a saucepan and bring to a boil. Add salt to taste. Reduce the heat to low, cover, and simmer for about 10 to 15 minutes, or until the quinoa is fluffy and all the water has been absorbed. Let it cool.
2. Put the chopped kale in a big bowl. Shake some lemon juice over it. Add a tablespoon of olive oil and a pinch of salt. Now thoroughly mix the contents of the bowl with your hands until the kale is tender and ready to be eaten.
3. To create the dressing, whisk together the leftover olive oil, lemon juice, salt, and pepper in a little bowl.
4. In the bowl, add the cooked quinoa, kale that has been tenderized, sweet little cherry tomatoes, feta cheese, crunchy almonds, and luscious dried cranberries.
5. See that the dressing is poured over the salad and toss it all together until you are satisfied that it is well combined. Put the finishing touches to the flavor and present the dish.
8. Citrus Kale Salad
This delightful salad unites such zesty elements as kale, orange, grapefruit, and almonds, creating an effect that is at once lively and lovely. They harmonize beautifully under a drizzle of honey-lemon dressing.
If the salad has a star, it’s the feta crumbles. They add a creamy dimension that makes the salad feel so good in your mouth.
Ingredients
1 bunch kale, stems removed and leaves chopped
2 tablespoons olive oil
1/4 teaspoon salt
1 orange, peeled and segmented
1 grapefruit, peeled and segmented
1/2 lemon, juiced
1/4 cup sliced almonds, toasted
1/4 cup feta cheese, crumbled
1 tablespoon honey
Instructions
1. Put the chopped kale in a large mixing bowl. Drizzle with olive oil and sprinkle with salt. Massage the kale with your hands for a couple of minutes until it becomes tender.
2. To prepare the dressing, combine lemon juice and honey in a small bowl and whisk them together.
3. Incorporate the segments of orange and grapefruit into the kale, mixing them in gently to achieve a light and fluffy texture.
4. Pour the citrus dressing onto the salad and toss it to cover the kale and the fruit completely.
5. Before serving the salad, sprinkle it with toasted almonds and feta cheese that has been crumbled. Savor your Citrus Kale Salad!
9. Creamy Kale Coleslaw
I adore this coleslaw! The kale, red cabbage, and carrot are the perfect mix.
It’s a really hearty slaw. The opulent dressing, composed of mayonnaise, Dijon mustard, and a touch of honey, unifies the dish.
Green onions and fresh parsley provide an invigorating brightness that takes the dish to another level—no doubt a fine accompaniment to your Monday night meatloaf. It’s an enjoyable spin on a traditional accompaniment.
Ingredients
1 bunch kale, stems removed and leaves finely chopped
1/2 small red cabbage, shredded
2 carrots, peeled and grated
1 cup mayonnaise
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 tablespoon honey
Salt and pepper to taste
3 green onions, thinly sliced
1/4 cup chopped fresh parsley
Instructions
1. Take a big bowl and add the kale—chop first if you haven’t done so already. Next, you’ll want to add the cabbage. Shred it first if you need to. After the cabbage goes in, add the carrots. Grate them if not done yet. Finally, add the green onions to the bowl.
2. In another bowl, whisk the mayonnaise, apple cider vinegar, Dijon mustard, honey, salt, and pepper until smooth.
3. Pour the dressing over the kale and cabbage mixture.
4. Mix thoroughly to guarantee that all the vegetables are uniformly dressed.
5. Combine the finely chopped parsley with the coleslaw, and stir in your choice of seasoning until it’s just right. Then it’s time for the dish to hit the fridge. Chilling the coleslaw for at least half an hour will help the flavors meld together and allow you to take the next step in this recipe.
10. Kale and Chickpea Salad
I really enjoy the way that chickpeas and kale blend in a really nice salad. The colors are stunning, from the bright red bell pepper to the cool cucumber to the pale, creamy feta.
The salad manages to be both light and substantial, with the massaged kale (making it truly tender) almost serving as a bed for all the other components. And the dressing!
Don’t skip it!
Ingredients
Kale (1 bunch, stems removed and leaves chopped)
Chickpeas (1 can, drained and rinsed)
Red bell pepper (1, diced)
Cucumber (1, diced)
Red onion (1/4, finely chopped)
Feta cheese (1/4 cup, crumbled)
Olive oil (3 tablespoons)
Lemon juice (2 tablespoons)
Garlic (1 clove, minced)
Salt (to taste)
Black pepper (to taste)#
Instructions
1. Take a large bowl and add the chopped kale, a tablespoon of olive oil, and a pinch of salt. With your hands, work the kale—much as you might work dough—for 2-3 minutes. You want the kale to be softened and tender, a texture that is much more palatable and also more easily digestible than raw kale.
2. Into the bowl with the kale, add the chickpeas, chopped red bell pepper, diced cucumber, sliced red onion, and feta cheese.
3. In a another bowl, blend all the dressing ingredients—olive oil, lemon juice, garlic, salt, and pepper. Whisk them together.
4. Sprinkle the dressing on the salad
5. You can serve the salad right away, or you can let it sit for 15 minutes to let the flavors merge and come into their own. Before serving, taste and adjust the seasoning, adding more salt or pepper if needed.
11. Rainbow Kale Salad
This vibrant salad, made with kale, red cabbage, and carrots, bursts with color and texture. I can’t get enough of the blend of fresh produce and the nutritious ingredients that comprise this dish.
The addition of sunflower and pumpkin seeds gives it a delightful crunch, while a sprinkle of feta cheese injects some saltiness. Best of all, it’s dressed with a wonderfully tangy lemon vinaigrette.
Ingredients
1 bunch kale, stems removed and leaves chopped
1 cup shredded red cabbage
1 cup shredded carrots
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 small red onion, thinly sliced
1/2 cup cherry tomatoes, halved
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/2 cup crumbled feta cheese (optional)
1/3 cup olive oil
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 tablespoon honey or maple syrup
Salt and pepper to taste
Instructions
1. A big bowl is the best place for mixing together the chopped kale, red cabbage, carrots, red bell pepper, yellow bell pepper, red onion, and cherry tomatoes.
2. Whisk the olive oil, lemon juice, apple cider vinegar, honey or maple syrup, salt, and pepper together in a small bowl to make the dressing.
3. Cover the salad with the dressing and mix to coat all the components uniformly.
4. Over the top of the salad, scatter the sunflower seeds, pumpkin seeds, and crumbled feta cheese (if you’re using it).
5. Give the salad a final toss to mix the seeds and cheese throughout. Serve immediately. If you like, let the salad mingle for 10 to 15 minutes before serving; a little quiet time will help the flavors meld together.
12. Southwest Kale Salad
This Southwest Kale Salad delights with diverse textures and flavors. It is a vibrant and satisfying meal.
Nutrient-dense kale is the perfect base. The salad is both creamy and crunchy, from the avocado as well as the pepitas.
The black beans and corn make this salad hearty, and the dressing—a zesty lime number—is a flavor bomb that wakes the whole salad up.Â
Ingredients
1 bunch of kale, stems removed and leaves chopped
1 cup black beans, rinsed and drained
1 cup corn kernels, fresh or frozen
1 red bell pepper, diced
1 avocado, diced
1/4 cup red onion, finely chopped
1/4 cup cilantro, chopped
1/4 cup pepitas (pumpkin seeds)
1/4 cup crumbled cotija or feta cheese
1/4 cup olive oil
2 tablespoons lime juice
1 tablespoon apple cider vinegar
1 clove garlic, minced
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
Salt and pepper to taste
Instructions
1. In a big mixing bowl, combine olive oil, lime juice, apple cider vinegar, garlic, ground cumin, smoked paprika, salt, and pepper to make the salad dressing. Whisk everything together very well.
2. Place the chopped kale in a bowl with the dressing. Using your hands, give the kale a good massage for 2 to 3 minutes until it has softened and the dressing has penetrated the leaves.
3. Incorporate black beans, corn, red bell pepper, avocado, red onion, and cilantro into the mix with the kale in your bowl.
4. Ensuring that the dressing is well mixed with every ingredient in the saladÂ
5. Before serving, scatter pepitas and crumbled cotija or feta cheese on top.
6. Serve right away or chill for up to a day for deeper flavors.
