Kale Salad

Kale Salad is a fresh, nutritious, and incredibly versatile dish that I love making year-round. With its hearty texture, earthy flavor, and ability to hold up to dressings without getting soggy, kale makes the perfect base for a salad that’s satisfying and full of color. Whether I’m enjoying it as a light lunch or pairing it with dinner, this salad always leaves me feeling nourished.

Why You’ll Love This Recipe

I love how this salad is both simple and customizable. The kale holds its structure longer than other greens, so I can make it ahead and it still tastes great hours later. Once massaged, the kale becomes tender and soaks up the dressing beautifully. It’s a great canvas for all kinds of add-ins—nuts, fruit, cheese, grains—and works for every season. Plus, it’s packed with fiber, antioxidants, and vitamins.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Kale (curly or lacinato/dinosaur), stems removed and leaves chopped
• Olive oil
• Lemon juice or apple cider vinegar
• Dijon mustard (optional, for a punchy dressing)
• Honey or maple syrup (for balance)
• Salt
• Black pepper
• Optional toppings: sliced almonds, sunflower seeds, dried cranberries, goat cheese, grated Parmesan, avocado, cooked quinoa, or chopped apples

Directions

1. I start by washing and drying the kale thoroughly, then remove the tough stems and chop the leaves into bite-sized pieces.
2. In a large bowl, I drizzle the kale with a bit of olive oil and a pinch of salt, then massage it with my hands for 2 to 3 minutes. This softens the leaves and makes them easier to eat.
3. I whisk together a simple dressing with olive oil, lemon juice, Dijon mustard, a little honey, salt, and pepper.
4. I pour the dressing over the kale and toss it to coat all the leaves.
5. I add my toppings—whatever I’m in the mood for—and give it a final toss.
6. I let the salad sit for 5–10 minutes before serving so the flavors meld and the kale absorbs the dressing.

Servings and timing

This recipe makes about 4 servings. Prep time is around 15 minutes, with no cooking required. If I’m making it ahead, I just wait to add soft toppings like avocado until just before serving.

Variations

Sometimes I add roasted chickpeas or shredded chicken to turn it into a full meal. For a fall twist, I toss in roasted sweet potatoes and dried cranberries. I also love a Mediterranean version with cherry tomatoes, cucumbers, olives, and feta. Swapping the lemon juice for balsamic vinegar or tahini dressing is a great way to change things up too.

storage/reheating

I store any leftovers in the refrigerator for up to 2 days. The kale holds up well and doesn’t wilt like other greens. I don’t reheat it, but if I’m adding warm toppings (like roasted vegetables or protein), I mix them in just before serving.

FAQs

Do I have to massage the kale?

Yes, and I always do. Massaging breaks down the fibers, making the kale softer and more pleasant to eat. It only takes a few minutes and makes a big difference.

Can I use pre-chopped kale?

I can, but I usually check for large stem pieces and chop it a bit finer. Pre-chopped kale sometimes needs a bit of extra massaging.

What kind of kale is best?

I like using lacinato kale for a more tender texture and mild flavor, but curly kale also works well and adds great volume.

Can I make this salad ahead of time?

Yes. Kale actually improves after sitting with the dressing for a bit. I just wait to add delicate toppings like avocado or nuts until right before serving.

Is this salad good for meal prep?

Absolutely. It keeps its texture and flavor for a couple of days, making it perfect for packed lunches or quick meals.

Conclusion

Kale Salad is a go-to in my kitchen for good reason—it’s easy, healthy, and endlessly adaptable. Whether I’m keeping it simple or dressing it up with bold flavors and textures, it always hits the mark. It’s a dish I can feel good about eating and one that never goes out of season.

Kale Salad

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A fresh, hearty, and customizable kale salad that’s perfect for any season. Packed with nutrients, it holds up well to dressing and makes a great base for a variety of toppings.

• Author: Lizaa
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 4 servings
• Category: Salad
• Method: No-Cook
• Cuisine: American
• Diet: Vegan

Ingredients

• 1 bunch kale (curly or lacinato/dinosaur), stems removed and leaves chopped
• 2 tablespoons olive oil
• 2 tablespoons lemon juice or apple cider vinegar
• 1 teaspoon Dijon mustard (optional)
• 1 teaspoon honey or maple syrup
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Optional toppings: sliced almonds, sunflower seeds, dried cranberries, goat cheese, grated Parmesan, avocado, cooked quinoa, or chopped apples

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Instructions

1. Wash and dry the kale thoroughly. Remove tough stems and chop the leaves into bite-sized pieces.
2. Place the kale in a large bowl. Drizzle with 1 tablespoon of olive oil and a pinch of salt. Massage with hands for 2–3 minutes until the leaves soften.
3. In a small bowl, whisk together the remaining olive oil, lemon juice or vinegar, Dijon mustard (if using), honey or maple syrup, salt, and black pepper.
4. Pour the dressing over the massaged kale and toss to coat all the leaves evenly.
5. Add desired toppings and toss again gently to combine.
6. Let the salad sit for 5–10 minutes before serving to allow the flavors to meld.

Notes

• Massage the kale well to make it tender and more enjoyable.
• Add toppings like avocado or nuts just before serving to retain their texture.
• Customize with seasonal ingredients or protein for a full meal.
• Store leftovers in an airtight container for up to 2 days in the fridge.

Nutrition

• Serving Size: 1 serving
• Calories: 180
• Sugar: 3g
• Sodium: 220mg
• Fat: 14g
• Saturated Fat: 2g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 12g
• Fiber: 3g
• Protein: 4g
• Cholesterol: 0mg