10 Kale Salad Recipes: A Simple and Healthy Dish for Everyone

Looking for healthy and delicious salad recipes? Kale Salad is for you. Imagine a green leafy vegetable that is fully packed with nutrients providing strength to stay strong and healthy all day!

Kale salad is rich in vitamins like A, C, and K, as well as minerals such as calcium and iron. Kale salad is super easy to make, even a beginner in the cooking journey can make it without hassle.

It can also be enjoyed in many ways. Mix kale with fruits like apples or oranges for a sweet touch, or add vegetables like carrots and cucumbers for crunch.

You can even sprinkle nuts, seeds, or cheese on top. A special thing about kale salad is that you can make it ahead of time and it doesn’t get soggy unlike other salads and it will maintain its texture.

In this collection of 10 Delicious Kale Salad Recipes, we’ll talk about the health benefits of kale and share some simple and flavorful kale salad recipes you can enjoy at home.

Other recipes you should try:

High Protein Feta Salad Recipes
Orzo Recipes: Perfect for Quick Dinners, Salads, and Sides
Easy Pasta Salads That Are Refreshing
8 Refreshing Avocado Salad Recipes You Need To Try

Benefits of Kale Salad:

The following are some benefits of kale salad:

Kale is packed with essential vitamins and minerals that boost overall health.
It is a great source of fiber, aiding digestion and keeping you full.
Antioxidants in kale help fight inflammation and protect cells.
Nutrients like potassium and vitamin K support heart health.
Kale promotes healthy skin, strong bones, and a robust immune system.
It’s low in calories but high in nutrients, making it perfect for weight management.

1. Cranberry Kale Quinoa Salad with Candied Pecans

Cranberry Kale Quinoa Salad with Candied Pecans is a flavorful mix of sweet, tangy, and nutty flavors, packed with wholesome ingredients for a perfect balance of taste and nutrition.

Ingredients

½ cup dry quinoa
¾ cup water
½ bunch of kale (approx. 2-3 cups chopped)
⅓-½ cup dried cranberries
1.5 lemons, juiced
3-4 tbsp avocado or light olive oil
1 tsp white wine vinegar
1 clove garlic, minced
¼ tsp salt
¼ tsp pepper
1 cup chopped pecans
1 tbsp unsalted butter
2 tbsp brown sugar
⅛ tsp salt
Optional: crumbled feta cheese, chopped broccoli, roasted chickpeas, sunflower seeds, or sliced almonds

Instructions

Rinse quinoa thoroughly and lightly toast it in a saucepan over medium heat.
Add water, bring to a boil, then reduce heat and simmer for 12-13 minutes until fluffy.
Prepare the candied pecans by melting butter in a skillet, then stirring in pecans, brown sugar, and a pinch of salt. Sauté for 5-6 minutes, then spread on parchment paper to cool.
Remove kale leaves from stems, wash, dry, and chop into bite-sized pieces.
Massage kale with a small drizzle of olive oil to make it tender and enhance flavor.
In a small bowl, whisk together lemon juice, olive oil, white wine vinegar, garlic, salt, and pepper to make the dressing.
Fluff cooked quinoa with a fork and let it cool slightly.
In a large bowl, combine kale, quinoa, dried cranberries, and any optional extras like feta or broccoli.
Toss with dressing and mix gently to coat.
Top with candied pecans just before serving for a sweet, crunchy finish.

NUTRITION

2. Kale Chicken Caesar Salad {Paleo, Whole30}

Kale Chicken Caesar Salad is a fresh and healthy twist on the classic Caesar, made with nutrient-packed kale and tender grilled chicken.

This version is perfect for those following a Paleo or Whole30 diet, as it’s free from dairy, gluten, and refined sugars.

Ingredients

½ cup homemade mayo or Paleo store-bought mayo
2 tsp fresh lemon juice
2 tsp coconut aminos
2 cloves garlic, minced
2 tsp spicy brown mustard
⅛-¼ tsp sea salt (to taste)
⅛-¼ tsp black pepper (to taste)
5 cups kale
1 ½ tbsp olive oil + large pinch sea salt
¾ cup pine nuts
1 tsp olive oil or coconut oil + large pinch sea salt
1 boneless skinless chicken breast
Sea salt and black pepper
½ large avocado or 1 small, diced

Instructions

Prepare the Caesar dressing by whisking together all dressing ingredients in a small bowl. Chill until ready to serve.
Heat a grill, grill pan, or cast iron skillet to medium/medium-high and brush with oil.
Season chicken breast with sea salt and pepper. Grill for 6-7 minutes per side until cooked through. Cover with aluminum foil and set aside.
In a small skillet, heat 1 tsp oil over medium heat. Add pine nuts and cook, stirring for about 1 minute, until golden brown.
Place kale in a large bowl, drizzle with 1 ½ tbsp olive oil, and sprinkle with sea salt. Massage kale with hands for 2-3 minutes until desired tenderness is reached.
Add massaged kale to a serving bowl and toss with chopped avocado and toasted pine nuts.
Slice the grilled chicken and arrange on top of the salad.
Toss the salad with Caesar dressing just before serving, adding as much or as little as preferred.
Enjoy!

NUTRITION

3. Kale & Apple Salad with Maple Bacon Pecan Crumble

Kale & Apple Salad with Maple Bacon Pecan Crumble is a deliciously unique salad that combines the earthy taste of kale with the crisp sweetness of apples, topped with a crunchy and savory maple bacon pecan crumble.

Ingredients

3 oz bacon
½ cup pecans (half roughly chopped, half finely chopped)
2 tbsp maple syrup
½ cup dried cranberries
1 cup boiling water
4 tightly packed cups (6 oz) kale leaves, torn into 1 ¼ inch pieces
1 Granny Smith apple
1 tsp lemon juice
⅓ cup (2 ½ oz) crumbled goat cheese or Danish feta
3 tbsp apple cider vinegar
6 tbsp extra-virgin olive oil
2 tsp Dijon mustard
1 ½ tsp granulated sugar
½ tsp kosher salt
¼ tsp black pepper

Instructions

1- Crisp bacon: Place bacon in a cold nonstick skillet and turn the heat to medium-high. Cook for 2 minutes per side until golden. Drain on paper towels and cool for 5 minutes, then finely chop.

2- Crumble: Pour off bacon fat but leave pan on stove. Over medium heat, add pecans and maple syrup. Stir and once simmering, reduce heat to low.

Stir constantly for 2 minutes, then add bacon and stir for another 2 minutes. Transfer to a plate and cool for 10 minutes.

3- Plump cranberries: Place cranberries in a bowl, cover with boiling water, and let sit for 10 minutes. Drain and set aside to dry.

4- Dressing: Combine all dressing ingredients in a jar and shake to mix.

5- Soften kale: Place kale in a large bowl, drizzle with 1 tbsp dressing, and massage with hands for 15 seconds. Let sit for 20 minutes.

6- Apple: Slice the apple into ½ inch batons and toss with lemon juice.

7- Assemble: Add apple to kale. Drizzle with most of the dressing and toss. Place half the kale and apple in a serving bowl, then top with half the crumble, cranberries, and goat cheese. Add the rest of the kale, apple, crumble, cranberries, and goat cheese. Drizzle with the remaining dressing and serve immediately.

NUTRITION

4. Kale Tahini Caesar Salad with Chickpea Croutons

Kale Tahini Caesar Salad with Chickpea Croutons is a vibrant, plant-based twist on the classic Caesar salad. Perfect for anyone looking for a healthy, vegan-friendly alternative to traditional Caesar salads.

Ingredients

¼ cup tahini (sesame paste)
Juice from ½ lemon (about 2 tbsp)
4-5 tbsp cold water (to thin)
1 tbsp nutritional yeast
1 tsp Dijon mustard
1 clove garlic, crushed
¼ tsp salt
1 can of chickpeas (15 oz), drained
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
½ tsp salt
1 red onion, thinly sliced
½ cup apple cider vinegar
¼ cup hot water
1 tbsp sugar
1 tsp salt

Instructions

1- Prep your onions: Combine apple cider vinegar, hot water, sugar, and salt. Place onions in a mason jar or glass container, pour the vinegar mixture over them, and shake. Let marinate for at least 40 minutes (the longer, the better).

2- Make your chickpeas: Preheat oven to 400°F. Toss chickpeas with olive oil and spices, then spread on a parchment-lined baking sheet.

Bake for 25 minutes, shaking the pan halfway through. Turn off the oven and let chickpeas sit inside for another 5 minutes. You can air fry them in an air fryer.

3- Prep your dressing: While chickpeas bake, whisk together tahini, lemon juice, nutritional yeast, Dijon mustard, garlic, and salt. Start with 4 tbsp cold water, adding more if needed to thin the dressing.

4- Mix in your kale: Pour the dressing over the kale and massage it in to soften. Let it sit while the chickpeas bake.

5- Prep your salad: Once the chickpeas are cooked, toss them over the salad with ⅓ to ½ of the pickled onions.

6- Store leftovers: Leftover pickled onions can stay fresh in the fridge for up to 2 weeks, and leftover dressing can be stored for up to 1 week.

NUTRITION

5. Kale Garbanzo Bean Salad

This salad is a perfect balance of crunch and creaminess, with the kale offering a satisfying bite and the garbanzo beans adding a rich, earthy flavor.

Ingredients

2 teaspoons extra virgin olive oil
1 (15-ounce) can garbanzo beans, drained and rinsed
5 handfuls chopped kale
Splash of water
2 garlic cloves, minced
Salt to taste
Squeeze of lemon juice

Instructions

1- Heat olive oil in a large saucepan, then add garbanzo beans and cook until they begin to lightly brown.

2- Stir in kale, water, garlic, and salt. Cover and cook until the kale is vibrant green and slightly wilted.

3- Remove from heat, squeeze lemon juice over the mixture, and stir.

4- Serve warm, at room temperature, or chilled.

NUTRITION

6. Fall Harvest Kale Salad with Roasted Brussels Sprouts

Fall Harvest Kale Salad with Roasted Brussels Sprouts is a perfect seasonal dish that celebrates the rich flavors of autumn. It’s a wholesome, colorful salad that will leave you feeling satisfied and energized.

Ingredients

6 cups chopped Tuscan kale
1 Honeycrisp apple, thinly sliced
1/2 cup pomegranate seeds
1/3 cup crumbled feta or goat cheese
1/3 cup chopped pecans
10 oz shaved Brussels sprouts
1 tbsp balsamic vinegar
2 tbsp olive oil
1 tsp maple syrup
Salt & pepper, to taste
1/4 cup olive oil
2 tbsp lemon juice
1 tbsp balsamic vinegar
1 tbsp maple syrup
1 tbsp Dijon mustard
1 clove garlic, minced
1/4 tsp salt
1/4 tsp black pepper

Instructions

1- Preheat the oven to 425°F (220°C).

2- Spread the shaved Brussels sprouts on a baking sheet and toss them with olive oil, maple syrup, balsamic vinegar, salt, and pepper.

3- Roast in the oven for 20-25 minutes, until browned and crispy.

4- While the Brussels sprouts roast, whisk together all the vinaigrette ingredients in a small bowl until smooth.

5- In a large bowl, add the kale and massage it with 2-3 tablespoons of the dressing to soften it.

6- Once the Brussels sprouts are ready, combine them with the kale, apple slices, pomegranate seeds, feta (or goat cheese), and pecans.

7- Drizzle with the remaining dressing, toss to combine, and serve immediately.

NUTRITION

7. Kale Crunch Salad

This kale salad is packed with curly kale, sweet and crunchy toppings, and drizzled with the perfect maple dressing. It’s a quick and easy recipe that you can whip up in just 10 minutes!

Perfect as a side dish or a light meal, it is served chilled and topped with sesame seeds for an extra touch of flavor and texture. This salad not only looks beautiful in a white bowl but also delivers a delicious crunch in every bite!

Ingredients

4 cups chopped kale (stems removed)
2 cups red cabbage, thinly sliced
1 cup carrots, grated or julienned
1/2 cup almonds, sliced or chopped
2 tablespoons sesame seeds (for topping)

For the Dressing:

3 tablespoons soy sauce
2 tablespoons honey (or maple syrup for a vegan option)
1 tablespoon mustard (Dijon or yellow)

Instructions

1- Prepare the Vegetables: In a large mixing bowl, combine the chopped kale, sliced red cabbage, grated carrots, and chopped almonds.

2- Make the Dressing: In a small bowl, whisk together the soy sauce, honey, and mustard until well combined.

3- Combine Salad and Dressing: Pour the dressing over the salad mixture and toss well to ensure all the vegetables are coated evenly.

4- Chill: Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld and the kale to soften slightly.

5- Serve: Before serving, sprinkle sesame seeds on top for added crunch. Serve chilled in a white bowl with a spoon next to it.

NUTRITION

8. Roasted Beet Kale Salad

This Roasted Beet Kale Salad is a colorful and nutrient-packed dish featuring tender roasted beets, fresh kale, creamy avocado, and crunchy almonds.

Ingredients

1 large beet, peeled
4-5 carrots, peeled
1 sweet potato, peeled
Olive oil
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp cumin
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp smoked paprika
8-10 oz Tuscan kale, finely chopped
1 semi-firm avocado (or 2 small ones)
1/2 cup crumbled feta cheese
1/4 cup pumpkin seeds
1/4 cup chopped almonds (smoked almonds preferred)
1/3 cup olive oil
1/4 cup balsamic vinegar
Juice of 1/2 lemon (about 2 tbsp)
1 clove garlic, crushed
1/2 tbsp Dijon mustard
1 tbsp honey
Salt and pepper to taste

Instructions

Preheat the oven to 375°F.
Cube the beets, sweet potato, and carrots, then spread them on a baking sheet. Drizzle with olive oil and toss with salt, pepper, cumin, garlic powder, onion powder, and smoked paprika. Mix well to coat evenly. Roast for 35 minutes, then toss the vegetables and bake for an additional 20 minutes.
While the veggies roast, prepare the dressing by whisking or blending together the olive oil, balsamic vinegar, lemon juice, garlic, Dijon mustard, honey, salt, and pepper.
In a large bowl, add the finely chopped kale and massage it with half of the dressing to soften the leaves.
Slice the avocado and add it to the kale, followed by the roasted veggies, pumpkin seeds, chopped almonds, and crumbled feta.
Drizzle the remaining dressing over the salad and toss everything together. Adjust seasoning with extra salt and pepper if needed.
Serve immediately or store leftovers in the fridge for up to 5 days.

NUTRITION

9. Kale and Rotisserie Chicken Salad with Peanut Dressing

This Kale and Rotisserie Chicken Salad with Peanut Dressing is a quick, satisfying meal packed with protein, fiber, and delicious flavors. It’s a perfect option for a healthy lunch or dinner that’s easy to make.

Ingredients

4 cups Tuscan kale, finely chopped
2 cups cabbage, finely chopped
1/4 cup fresh cilantro, chopped
1/4 cup fresh mint, chopped
2 green onions, chopped (green parts only)
1/2 cup freshly grated Parmesan cheese
1/2 cup chopped peanuts
1 1/2 cups shredded rotisserie chicken
1/2 cup peanut oil
2 tablespoons sesame oil
3 teaspoons coconut aminos
2 tablespoons rice vinegar
2 tablespoons honey
Sea salt and black pepper, to taste

Instructions

Combine kale, cabbage, cilantro, mint, green onions, Parmesan, peanuts, and rotisserie chicken in a large bowl. Toss well.
In a separate small bowl, whisk together peanut oil, sesame oil, coconut aminos, rice vinegar, honey, salt, and pepper.
Drizzle the dressing over the salad and toss again to combine. Serve and enjoy!

NUTRITION

10. Mango Kale Chopped Salad with Cilantro Lime Dressing

Perfect for a light, healthy meal or as a side to complement your favorite dishes, this salad is packed with flavors and nutrients. Quick to prepare, it’s an easy, nutrient-rich addition to any meal!

Ingredients

5-6 cups shredded kale
1 cup shredded cabbage
2 mangos, diced
2 Persian cucumbers, chopped
1-2 bell peppers, thinly sliced
1 cup grilled or roasted corn
1-2 avocados, chopped
1/4 cup toasted sunflower seeds
2 cups fresh cilantro
1/2 cup Thai basil
1/4 cup fresh lime juice
1 jalapeño, seeded (optional)
1 tablespoon fresh grated ginger
1/3 cup extra virgin olive oil
1/4 cup tahini
Tajín, to taste (optional) (about 2 teaspoons)

Instructions

In a salad bowl, combine the kale, cabbage, mango, cucumbers, bell peppers, and corn.
To make the dressing, combine all ingredients in a food processor and pulse until smooth and creamy. Taste and adjust with tajín, salt, and pepper as needed.
Pour the dressing over the salad and toss well to combine. Top with avocado and sunflower seeds.

NUTRITION

Calories: 368.2 | Carbohydrates: 31.8g | Protein: 6.8g | Fat: 26.0g | Fiber: 9.0g

aliza