18 Delicious Kale Salad Recipes Healthy

Unlock the secret to turning the humble kale into a superstar on your dining table with our roundup of 18 Delicious Kale Salad Recipes Healthy! Whether you’re a kale newbie or a leafy green aficionado, these recipes promise to delight your taste buds while keeping things nutritious. From quick weekday lunches to impressive dinner sides, there’s a kale salad here for every occasion. Let’s dive in!

Kale and Quinoa Salad with Lemon Dressing

Yielded by the earth’s bounty, this Kale and Quinoa Salad with Lemon Dressing is a symphony of textures and flavors, perfect for those seeking a nutritious yet indulgent meal. Its vibrant colors and fresh ingredients promise a dish that’s as pleasing to the eye as it is to the palate.

Ingredients

• 1 cup quinoa, rinsed (for a fluffier texture)
• 2 cups water (or vegetable broth for added flavor)
• 1 bunch kale, stems removed and leaves chopped (about 4 cups)
• 1/4 cup olive oil (or any neutral oil)
• 2 tbsp lemon juice (freshly squeezed for the best taste)
• 1 tsp honey (adjust to taste)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1/4 cup almonds, sliced (toasted for extra crunch)
• 1/4 cup dried cranberries (for a sweet contrast)

Instructions

1. In a medium saucepan, combine the quinoa and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is tender. Tip: Let it sit covered for 5 minutes off the heat for fluffier quinoa.
2. While the quinoa cooks, prepare the dressing by whisking together the olive oil, lemon juice, honey, salt, and black pepper in a small bowl until well combined. Tip: Adjust the honey and salt to suit your taste preferences.
3. In a large bowl, massage the chopped kale with half of the dressing for about 2 minutes, until the leaves are slightly softened and darker in color. Tip: Massaging the kale helps to reduce its bitterness and makes it more palatable.
4. Add the cooked quinoa to the kale, along with the remaining dressing, almonds, and cranberries. Toss gently to combine all the ingredients evenly.
5. Serve the salad immediately, or let it chill in the refrigerator for 30 minutes to allow the flavors to meld together.

A harmonious blend of nutty quinoa and earthy kale, this salad is elevated by the bright acidity of the lemon dressing. The crunch of almonds and the sweetness of cranberries add delightful contrasts, making it a versatile dish that can stand alone or complement a variety of main courses.

Avocado Kale Salad with Tahini Dressing

Elevate your lunch routine with this vibrant Avocado Kale Salad, a harmonious blend of creamy avocado, crisp kale, and a rich tahini dressing that promises to delight your palate with every bite.

Ingredients

• 4 cups kale, stems removed and leaves torn into bite-sized pieces (massage leaves for tenderness)
• 1 ripe avocado, diced (choose one that yields slightly to pressure)
• 2 tbsp tahini (stir well before using if separated)
• 1 tbsp lemon juice (freshly squeezed for the best flavor)
• 1 tbsp olive oil (or any neutral oil)
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 2 tbsp water (to thin the dressing as needed)

Instructions

1. In a large mixing bowl, add the kale leaves. Drizzle with olive oil and a pinch of salt. Massage the kale with your hands for 2-3 minutes until the leaves are darker in color and slightly tender.
2. In a small bowl, whisk together tahini, lemon juice, water, salt, and black pepper until smooth. Adjust the consistency with more water if necessary; the dressing should be pourable but thick.
3. Add the diced avocado to the kale. Gently toss to combine, being careful not to mash the avocado.
4. Drizzle the tahini dressing over the salad and toss lightly to coat all ingredients evenly.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

Rich in textures and flavors, this salad offers a delightful contrast between the creamy avocado and the hearty kale, all brought together by the nutty tahini dressing. Serve it as a standalone meal or alongside grilled chicken for added protein.

Massaged Kale Salad with Sweet Potatoes and Chickpeas

Whisking together the vibrant hues and textures of this dish creates a symphony of flavors that dance on the palate. Massaged kale salad with sweet potatoes and chickpeas is a testament to the beauty of combining simple, wholesome ingredients into a meal that’s both nourishing and indulgent.

Ingredients

• 1 bunch kale, stems removed and leaves torn into bite-sized pieces (massaging the kale helps soften its texture)
• 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes (uniform size ensures even cooking)
• 1 can (15 oz) chickpeas, drained and rinsed (pat dry for extra crispiness when roasting)
• 3 tbsp olive oil, divided (or any neutral oil)
• 1 tbsp maple syrup (adjust to taste)
• 1 tsp smoked paprika (adds a deep, smoky flavor)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1/4 cup crumbled feta cheese (optional, for a creamy contrast)
• 2 tbsp pumpkin seeds (toasted, for crunch)

Instructions

1. Preheat your oven to 400°F (200°C) to ensure it’s ready for roasting.
2. In a large bowl, toss the diced sweet potatoes and chickpeas with 2 tbsp olive oil, maple syrup, smoked paprika, salt, and black pepper until evenly coated.
3. Spread the mixture on a baking sheet in a single layer, ensuring space between pieces for even roasting. Roast for 25-30 minutes, stirring halfway, until the sweet potatoes are tender and the chickpeas are crispy.
4. While the vegetables roast, place the kale in a large bowl. Drizzle with the remaining 1 tbsp olive oil and a pinch of salt. Massage the kale with your hands for 2-3 minutes until it softens and reduces in volume.
5. Once the roasted vegetables are done, let them cool slightly before adding to the massaged kale. Toss gently to combine.
6. Sprinkle with crumbled feta cheese and toasted pumpkin seeds just before serving for added texture and flavor.

Sweet potatoes bring a caramelized sweetness that contrasts beautifully with the earthy kale and crispy chickpeas. Serve this salad as a hearty main or a vibrant side dish, perhaps with a drizzle of balsamic glaze for an extra layer of flavor.

Kale Caesar Salad with Homemade Croutons

Harnessing the crisp freshness of kale and the rich, creamy allure of Caesar dressing, this salad transforms the classic into a modern masterpiece. Homemade croutons add a delightful crunch, making each bite a harmonious blend of textures and flavors.

Ingredients

• 1 bunch kale, stems removed and leaves torn into bite-sized pieces (massage leaves for tenderness)
• 1/2 cup grated Parmesan cheese (plus extra for garnish)
• 1/2 cup mayonnaise (for a lighter version, substitute Greek yogurt)
• 2 tbsp lemon juice (freshly squeezed for the best flavor)
• 2 cloves garlic, minced (adjust to taste)
• 1 tsp Dijon mustard (adds a subtle sharpness)
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 2 cups cubed day-old bread (for croutons, any rustic loaf works)
• 2 tbsp olive oil (or any neutral oil)
• 1/4 tsp garlic powder (for croutons)

Instructions

1. Preheat your oven to 375°F (190°C) to prepare for baking the croutons.
2. In a large bowl, whisk together mayonnaise, lemon juice, minced garlic, Dijon mustard, salt, and black pepper to create the Caesar dressing. Tip: Let the dressing sit for 10 minutes to allow flavors to meld.
3. Add the torn kale leaves to the bowl with the dressing. Massage the kale with your hands for 2-3 minutes until it softens and reduces in volume. Tip: Massaging kale breaks down its fibrous texture, making it more palatable.
4. Toss the kale with 1/2 cup of grated Parmesan cheese until evenly coated. Set aside to let the flavors marry while you prepare the croutons.
5. In a separate bowl, toss the cubed bread with olive oil and garlic powder until each piece is lightly coated. Spread the bread cubes in a single layer on a baking sheet.
6. Bake the croutons in the preheated oven for 10-15 minutes, or until golden and crispy, turning halfway through. Tip: Keep an eye on the croutons during the last few minutes to prevent burning.
7. Top the dressed kale with the homemade croutons and an additional sprinkle of Parmesan cheese before serving.

Yielded is a salad where the robustness of kale meets the creamy, tangy dressing, punctuated by the irresistible crunch of garlicky croutons. Serve it as a standout side or crown it with grilled chicken for a hearty main.

Strawberry Kale Salad with Balsamic Vinaigrette

Nothing heralds the arrival of summer quite like the vibrant hues and fresh flavors of a Strawberry Kale Salad with Balsamic Vinaigrette. This dish is a delightful harmony of sweet and tangy, with a crunch that promises to elevate any meal from ordinary to extraordinary.

Ingredients

• 4 cups kale, stems removed and leaves torn into bite-sized pieces (massage leaves for tenderness)
• 1 cup strawberries, hulled and sliced (ripe but firm)
• 1/4 cup walnuts, toasted (for added crunch)
• 2 tbsp balsamic vinegar (aged for depth of flavor)
• 1 tbsp honey (or maple syrup for a vegan option)
• 1/4 cup extra virgin olive oil (or any neutral oil)
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground)

Instructions

1. In a large bowl, add the kale and drizzle with 1 tablespoon of olive oil. Massage the kale with your hands for 2-3 minutes until the leaves are darker in color and tender.
2. Add the sliced strawberries and toasted walnuts to the bowl with the kale.
3. In a small bowl, whisk together the balsamic vinegar, honey, remaining olive oil, salt, and pepper until emulsified.
4. Pour the vinaigrette over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

Fresh and vibrant, this salad offers a perfect balance of textures—from the crisp kale to the juicy strawberries and crunchy walnuts. Serve it as a standalone lunch or as a sophisticated side to grilled chicken or fish for a meal that’s as nutritious as it is delicious.

Kale and Apple Salad with Walnuts and Feta

Nothing heralds the arrival of summer quite like a crisp, refreshing salad that balances the earthy depth of kale with the sweet crunch of apples, all brought together with the rich textures of walnuts and the creamy tang of feta. This Kale and Apple Salad with Walnuts and Feta is a symphony of flavors and textures, perfect for a light lunch or as a sophisticated side dish at your next gathering.

Ingredients

• 4 cups kale, stems removed and leaves thinly sliced (massage leaves for tenderness)
• 1 large apple, thinly sliced (use Honeycrisp or Fuji for sweetness)
• 1/2 cup walnuts, toasted (toast for extra crunch and flavor)
• 1/4 cup feta cheese, crumbled (goat cheese works as a substitute)
• 2 tbsp olive oil (or any neutral oil)
• 1 tbsp apple cider vinegar (adjust to taste)
• 1 tsp honey (for a touch of sweetness)
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the thinly sliced kale and apple slices.
2. In a small skillet over medium heat, toast the walnuts for 3-5 minutes, stirring occasionally, until fragrant and lightly browned. Let cool slightly.
3. Add the toasted walnuts and crumbled feta to the kale and apple mixture.
4. In a small bowl, whisk together the olive oil, apple cider vinegar, honey, and a pinch of salt and pepper until emulsified.
5. Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.
6. Let the salad sit for 5 minutes before serving to allow the flavors to meld.

Vibrant and satisfying, this salad offers a delightful contrast between the crisp apples and tender kale, with the walnuts adding a nutty depth and the feta providing a creamy counterpoint. Serve it alongside grilled chicken or fish for a complete meal, or enjoy it on its own for a light, nutritious lunch.

Warm Kale Salad with Bacon and Poached Egg

Just as the first light of dawn brings promise to a new day, this Warm Kale Salad with Bacon and Poached Egg offers a vibrant start to any meal, blending hearty flavors with a touch of sophistication.

Ingredients

• 4 cups kale, stems removed and leaves torn into bite-sized pieces (for a tender bite, massage the kale lightly with your hands)
• 4 slices thick-cut bacon, chopped (applewood smoked adds a delightful sweetness)
• 4 large eggs (fresh eggs will poach more neatly)
• 2 tbsp olive oil (or any neutral oil)
• 1 tbsp white vinegar (helps the eggs hold their shape while poaching)
• Salt and freshly ground black pepper (adjust to taste)
• 1/4 cup grated Parmesan cheese (for a salty, umami finish)

Instructions

1. In a large skillet over medium heat, cook the chopped bacon until crispy, about 5-7 minutes. Transfer to a paper towel-lined plate to drain, reserving 1 tbsp of bacon fat in the skillet.
2. Add olive oil to the reserved bacon fat in the skillet. Increase heat to medium-high and add the kale. Sauté for 3-4 minutes, until slightly wilted but still vibrant. Season with salt and pepper to taste.
3. While the kale cooks, fill a medium saucepan with 3 inches of water. Add white vinegar and bring to a gentle simmer over medium heat.
4. Crack one egg into a small bowl. Gently slide the egg into the simmering water. Repeat with the remaining eggs, keeping them spaced apart. Poach for 3-4 minutes for soft yolks.
5. Divide the sautéed kale among four plates. Top each with crispy bacon and a poached egg. Sprinkle with grated Parmesan cheese.

Lusciously rich from the yolk, with a satisfying crunch from the bacon and kale, this dish is a symphony of textures and flavors. Serve it with a slice of crusty bread to soak up every last bit of the runny yolk.

Kale Salad with Roasted Butternut Squash and Cranberries

Lusciously vibrant and packed with seasonal flavors, this kale salad combines the earthy depth of roasted butternut squash with the sweet-tart pop of cranberries for a dish that’s as nutritious as it is delightful. Perfect for a cozy autumn dinner or a festive holiday table, its layers of texture and taste promise to elevate any meal.

Ingredients

• 1 small butternut squash, peeled and cubed (about 2 cups)
• 2 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (adjust to taste)
• 4 cups kale, stems removed and leaves torn into bite-sized pieces
• 1/2 cup dried cranberries
• 1/4 cup pumpkin seeds
• 2 tbsp apple cider vinegar
• 1 tbsp honey (or maple syrup for a vegan option)

Instructions

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy cleanup.
2. In a large bowl, toss the cubed butternut squash with 1 tbsp olive oil, salt, and black pepper until evenly coated. Spread in a single layer on the prepared baking sheet.
3. Roast for 25-30 minutes, stirring halfway through, until the squash is tender and caramelized at the edges. Tip: For extra flavor, sprinkle with a pinch of cinnamon or nutmeg before roasting.
4. While the squash roasts, massage the kale with the remaining 1 tbsp olive oil for about 2 minutes to soften the leaves. This step reduces bitterness and improves texture.
5. In a small bowl, whisk together apple cider vinegar and honey to create the dressing. Adjust sweetness or acidity to your preference.
6. In a large serving bowl, combine the massaged kale, roasted butternut squash, dried cranberries, and pumpkin seeds. Drizzle with the dressing and toss gently to combine. Tip: Let the salad sit for 10 minutes before serving to allow the flavors to meld.

Generously textured with crisp kale, creamy squash, and crunchy pumpkin seeds, this salad offers a harmonious blend of sweet and savory notes. Serve it alongside grilled chicken or as a standalone dish garnished with crumbled goat cheese for an extra layer of richness.

Asian Kale Salad with Sesame Ginger Dressing

Fusing the vibrant flavors of Asia with the wholesome goodness of kale, this salad is a testament to the beauty of simple, fresh ingredients coming together. Perfect for a light lunch or as a sophisticated side, it’s dressed in a sesame ginger dressing that’s both aromatic and invigorating.

Ingredients

• 4 cups kale, stems removed and leaves thinly sliced (for a tender bite, massage the leaves lightly with your hands)
• 1 tbsp sesame oil (toasted, for a deeper flavor)
• 2 tbsp soy sauce (low sodium, adjust to taste)
• 1 tbsp honey (or maple syrup for a vegan option)
• 1 tbsp fresh ginger, grated (peel first for smoother texture)
• 1 clove garlic, minced (for a pungent kick)
• 1 tbsp rice vinegar (adds a bright acidity)
• 1/4 cup sesame seeds, toasted (for crunch and nuttiness)
• 1/2 cup shredded carrots (adds color and sweetness)
• 1/4 cup sliced almonds (for an extra crunch)

Instructions

1. In a large bowl, combine the kale, shredded carrots, and sliced almonds. Set aside.
2. In a small bowl, whisk together the sesame oil, soy sauce, honey, grated ginger, minced garlic, and rice vinegar until well blended.
3. Pour the dressing over the kale mixture and toss thoroughly to ensure every leaf is coated. Let the salad sit for 5 minutes to allow the flavors to meld.
4. Sprinkle the toasted sesame seeds over the salad just before serving to maintain their crunch.

Kale’s robustness stands up beautifully to the bold sesame ginger dressing, offering a salad that’s both hearty and refreshing. Serve it alongside grilled salmon or as a standalone dish garnished with extra almonds for a delightful contrast in textures.

Kale and Brussels Sprout Salad with Pecorino

Vibrant and verdant, this Kale and Brussels Sprout Salad with Pecorino is a celebration of texture and taste, offering a perfect balance of earthy greens and sharp cheese, dressed in a light, tangy vinaigrette that elevates the humble ingredients to something truly special.

Ingredients

• 1 bunch kale, stems removed and leaves thinly sliced (for a tender bite)
• 1 lb Brussels sprouts, trimmed and thinly sliced (use a mandoline for even slices)
• 1/2 cup Pecorino cheese, finely grated (Parmesan can be substituted for a milder flavor)
• 1/4 cup extra virgin olive oil (or any high-quality oil for dressing)
• 2 tbsp lemon juice (freshly squeezed for the best flavor)
• 1 tsp Dijon mustard (adds a subtle sharpness to the dressing)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. In a large bowl, combine the thinly sliced kale and Brussels sprouts. Massage the greens with your hands for about 2 minutes to soften them slightly.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and black pepper until emulsified. Taste and adjust seasoning if necessary.
3. Pour the dressing over the greens and toss thoroughly to ensure every leaf is coated. Let the salad sit for 5 minutes to allow the flavors to meld.
4. Sprinkle the grated Pecorino cheese over the salad and toss lightly to distribute evenly.
5. Serve immediately, or let it sit for up to 30 minutes for the flavors to deepen further.

This salad boasts a delightful crunch from the raw greens, contrasted with the creamy sharpness of the Pecorino. For an extra touch of elegance, serve it with a sprinkle of toasted nuts or a drizzle of honey to complement the savory notes.

Kale Salad with Mango and Coconut

Delightfully vibrant and refreshing, this kale salad with mango and coconut is a symphony of textures and flavors, perfect for a summer day. The sweetness of ripe mango pairs beautifully with the earthy kale, while toasted coconut adds a delightful crunch.

Ingredients

• 4 cups kale, stems removed and leaves torn into bite-sized pieces (massage the leaves to soften)
• 1 large ripe mango, peeled and diced (about 1 cup)
• 1/2 cup unsweetened shredded coconut, toasted (toast in a dry skillet over medium heat until golden)
• 2 tbsp extra virgin olive oil (or any neutral oil)
• 1 tbsp honey (adjust to taste)
• 1 tbsp apple cider vinegar (or lemon juice for a brighter acidity)
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. In a large bowl, combine the kale, olive oil, and a pinch of salt. Massage the kale with your hands for 2-3 minutes until the leaves are darker in color and slightly softened.
2. Add the diced mango and toasted coconut to the bowl with the kale.
3. In a small bowl, whisk together the honey, apple cider vinegar, salt, and black pepper until well combined.
4. Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

Unveil a salad that’s as pleasing to the eye as it is to the palate, with the creamy mango and crispy coconut offering a contrast in every bite. Serve it alongside grilled chicken or fish for a complete meal, or enjoy it as a standalone dish for a light lunch.

Spicy Kale Salad with Peanuts and Lime Dressing

Flavorful and vibrant, this Spicy Kale Salad with Peanuts and Lime Dressing is a testament to the beauty of simple ingredients coming together to create something extraordinary. Perfect for a light lunch or as a side dish, it’s a refreshing way to enjoy the bold flavors of summer.

Ingredients

• 1 bunch kale, stems removed and leaves thinly sliced (for best texture, massage leaves with a bit of salt before using)
• 1/4 cup roasted peanuts, roughly chopped (for a crunchier texture)
• 2 tbsp lime juice, freshly squeezed (adjust to taste)
• 1 tbsp honey (or maple syrup for a vegan option)
• 1 tsp chili flakes (adjust based on heat preference)
• 2 tbsp olive oil (or any neutral oil)
• Salt, to taste

Instructions

1. In a large bowl, combine the thinly sliced kale with a pinch of salt. Gently massage the leaves for about 2 minutes until they soften and darken in color.
2. In a small bowl, whisk together lime juice, honey, chili flakes, and olive oil until well combined. Taste and adjust seasoning if necessary.
3. Pour the dressing over the kale and toss thoroughly to ensure every leaf is coated.
4. Add the chopped peanuts to the salad and give it one final gentle toss to distribute them evenly.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld together beautifully.

Unveil a salad that’s a delightful interplay of textures and flavors—crunchy peanuts against the tender kale, all brought together by the zesty lime dressing. Serve it alongside grilled chicken or fish for a complete meal, or enjoy it as is for a light, nutritious dish that doesn’t skimp on taste.

Kale and Beet Salad with Goat Cheese

Lusciously vibrant and packed with nutrients, this Kale and Beet Salad with Goat Cheese is a symphony of flavors and textures that will elevate any meal. Perfect for those seeking a dish that’s as nourishing as it is delightful, it combines earthy beets, crisp kale, and creamy goat cheese for a truly unforgettable experience.

Ingredients

• 2 cups chopped kale (stems removed for tenderness)
• 1 medium beet, roasted and sliced (about 1 cup)
• 1/4 cup crumbled goat cheese (or feta for a tangier twist)
• 2 tbsp extra virgin olive oil (or any neutral oil)
• 1 tbsp balsamic vinegar (adjust to taste)
• 1/4 tsp salt (adjust to taste)
• 1/8 tsp black pepper (freshly ground preferred)
• 1/4 cup walnuts, toasted (for added crunch)

Instructions

1. Preheat your oven to 400°F. Wrap the beet in aluminum foil and roast for 45-50 minutes, or until tender when pierced with a fork. Let cool, then peel and slice into thin wedges.
2. While the beet cools, place the chopped kale in a large bowl. Drizzle with olive oil and a pinch of salt, then massage the kale with your hands for 2-3 minutes until it softens and darkens in color.
3. Add the sliced beets to the kale. Sprinkle with goat cheese and toasted walnuts.
4. In a small bowl, whisk together balsamic vinegar, remaining olive oil, salt, and pepper. Drizzle over the salad and toss gently to combine.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld together beautifully.

Every bite of this salad offers a delightful contrast between the creamy goat cheese and the crunchy walnuts, while the roasted beets add a sweet, earthy depth. Serve it as a standalone lunch or as a sophisticated side to grilled meats for a meal that’s sure to impress.

Kale Salad with Grilled Chicken and Avocado

Gracefully balancing robust flavors with a refreshing crispness, this kale salad with grilled chicken and avocado is a testament to the art of simple, yet sophisticated cooking. Perfect for a light lunch or a wholesome dinner, it’s a dish that promises both nourishment and indulgence in every bite.

Ingredients

• 2 cups chopped kale (stems removed for tenderness)
• 1 grilled chicken breast, sliced (about 6 oz, seasoned with salt and pepper)
• 1/2 avocado, sliced (ripe but firm)
• 1/4 cup cherry tomatoes, halved (for a burst of sweetness)
• 2 tbsp olive oil (extra virgin recommended)
• 1 tbsp lemon juice (freshly squeezed for brightness)
• 1/4 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)

Instructions

1. In a large bowl, massage the chopped kale with olive oil and lemon juice for 2 minutes to soften the leaves.
2. Season the kale with salt and black pepper, tossing gently to ensure even distribution.
3. Arrange the sliced grilled chicken breast atop the kale, followed by the avocado slices and cherry tomato halves.
4. Drizzle any remaining olive oil and lemon juice over the salad for added moisture and flavor.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld together beautifully.

Marvel at the contrasting textures of the creamy avocado against the crisp kale, and the juicy chicken that ties it all together. Serve this salad on a warm summer evening for a meal that’s as visually appealing as it is delicious, perhaps with a slice of crusty bread on the side for added satisfaction.

Kale and Farro Salad with Herbs

Harvest the essence of summer with this Kale and Farro Salad with Herbs, a dish that marries the earthy depth of farro with the vibrant freshness of kale, all brought together with a symphony of herbs for a truly refreshing experience.

Ingredients

• 1 cup farro, rinsed (for a nuttier flavor, toast before cooking)
• 2 cups water (or vegetable broth for added depth)
• 1 bunch kale, stems removed and leaves chopped (massage with a bit of olive oil to soften)
• 1/4 cup extra virgin olive oil (or any neutral oil)
• 2 tbsp lemon juice (freshly squeezed for the brightest flavor)
• 1/4 cup chopped mixed herbs (such as parsley, mint, and dill, adjust to taste)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1/4 cup crumbled feta cheese (optional, for a creamy contrast)

Instructions

1. In a medium saucepan, combine the farro and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 25 minutes, or until the farro is tender and the water is absorbed.
2. While the farro cooks, in a large bowl, massage the kale with 1 tbsp of olive oil for about 2 minutes, until the leaves are softened and darker in color.
3. In a small bowl, whisk together the remaining olive oil, lemon juice, salt, and pepper to create the dressing.
4. Once the farro is cooked, let it cool slightly before adding it to the bowl with the kale.
5. Pour the dressing over the farro and kale, tossing gently to combine.
6. Add the chopped herbs and feta cheese, if using, and toss again to distribute evenly.
7. Let the salad sit for 10 minutes before serving to allow the flavors to meld.

Kale and Farro Salad with Herbs offers a delightful contrast of textures, from the chewy farro to the tender kale, all enveloped in a bright, herby dressing. Serve it as a robust side or top with grilled chicken for a fulfilling main course.

Kale Salad with Pomegranate and Almonds

Yield to the vibrant flavors of this Kale Salad with Pomegranate and Almonds, a dish that marries the earthy depth of kale with the sweet-tart pop of pomegranate seeds and the satisfying crunch of almonds. Perfect for a refreshing lunch or as a sophisticated side, this salad is a testament to the beauty of simple, quality ingredients coming together in harmony.

Ingredients

• 1 bunch kale, stems removed and leaves thinly sliced (for best texture, massage the leaves with a bit of olive oil before adding other ingredients)
• 1/2 cup pomegranate seeds (fresh or thawed from frozen)
• 1/4 cup sliced almonds, toasted (toasting enhances their flavor)
• 2 tbsp extra virgin olive oil (or any neutral oil)
• 1 tbsp apple cider vinegar (adjust to taste)
• 1 tsp honey (for a touch of sweetness)
• Salt and freshly ground black pepper (to taste)

Instructions

1. In a large bowl, combine the thinly sliced kale with olive oil. Using your hands, gently massage the kale for about 2 minutes until it softens and turns a brighter green.
2. Add the pomegranate seeds and toasted almonds to the bowl with the kale.
3. In a small bowl, whisk together the apple cider vinegar, honey, salt, and pepper until well combined.
4. Drizzle the dressing over the kale mixture and toss gently to ensure all ingredients are evenly coated.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

Bright and bursting with contrasting textures, this kale salad offers a delightful crunch from the almonds, a juicy burst from the pomegranate seeds, and a tender bite from the massaged kale. Serve it alongside grilled chicken or fish for a complete meal, or enjoy it as is for a light yet satisfying dish.

Kale Salad with Roasted Chickpeas and Tahini Dressing

Kale, with its robust texture and earthy undertones, transforms into a culinary masterpiece when paired with the nutty crunch of roasted chickpeas and the creamy richness of tahini dressing. This dish is a harmonious blend of flavors and textures, perfect for those seeking a nutritious yet indulgent meal.

Ingredients

• 1 bunch kale, stems removed and leaves torn into bite-sized pieces (for a tender bite, massage the leaves with a bit of olive oil)
• 1 can (15 oz) chickpeas, drained, rinsed, and patted dry (for extra crispiness)
• 2 tbsp olive oil (or any neutral oil)
• 1/2 tsp salt (adjust to taste)
• 1/4 tsp black pepper (freshly ground preferred)
• 1/4 cup tahini (stir well before using)
• 2 tbsp lemon juice (freshly squeezed for brightness)
• 1 tbsp maple syrup (or honey for a non-vegan option)
• 1 clove garlic, minced (for a pungent kick)
• 2-3 tbsp water (to thin the dressing as needed)

Instructions

1. Preheat your oven to 400°F (200°C) to ensure it’s ready for roasting.
2. In a bowl, toss the chickpeas with 1 tbsp olive oil, salt, and pepper until evenly coated. Spread them on a baking sheet in a single layer for uniform roasting.
3. Roast the chickpeas for 20-25 minutes, shaking the pan halfway through, until golden and crispy. Let them cool slightly to crisp up further.
4. While the chickpeas roast, whisk together tahini, lemon juice, maple syrup, garlic, and the remaining 1 tbsp olive oil in a small bowl. Gradually add water until the dressing reaches a pourable consistency.
5. In a large bowl, combine the kale with half of the dressing, massaging it into the leaves to soften them and enhance flavor absorption.
6. Add the roasted chickpeas to the kale, drizzle with the remaining dressing, and toss gently to combine.

Vibrant and satisfying, this kale salad offers a delightful contrast between the crispy chickpeas and the tender, dressed greens. Serve it as a standalone meal or alongside grilled proteins for a more substantial dish.

Kale and Pear Salad with Blue Cheese

Savory meets sweet in this Kale and Pear Salad with Blue Cheese, a dish that balances robust flavors with delicate textures for a truly gourmet experience. Perfect for a light lunch or as a sophisticated starter, this salad is a testament to the beauty of simple, quality ingredients coming together.

Ingredients

• 1 bunch kale, stems removed and leaves torn into bite-sized pieces (massage leaves for tenderness)
• 1 ripe pear, thinly sliced (Bartlett or Anjou recommended for sweetness)
• 1/4 cup crumbled blue cheese (Gorgonzola or Roquefort for a stronger flavor)
• 1/4 cup walnuts, toasted (pecans as a nutty alternative)
• 2 tbsp olive oil (or any neutral oil)
• 1 tbsp lemon juice (freshly squeezed for brightness)
• 1 tsp honey (adjust to taste)
• Salt and freshly ground black pepper (to taste)

Instructions

1. In a large bowl, combine the kale and olive oil. Massage the kale with your hands for 2-3 minutes until it softens and darkens in color.
2. Add the lemon juice, honey, salt, and pepper to the kale. Toss well to coat evenly.
3. Arrange the dressed kale on a serving platter. Top with sliced pear, crumbled blue cheese, and toasted walnuts.
4. Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

Kale’s earthy bitterness pairs beautifully with the pear’s juicy sweetness, while the blue cheese adds a creamy, tangy contrast. Serve this salad alongside a crisp white wine for an elegant meal that’s as pleasing to the palate as it is to the eye.

Conclusion

Outstanding in both flavor and nutrition, these 18 kale salad recipes are a treasure trove for anyone looking to spice up their healthy eating routine. Whether you’re a kale enthusiast or just starting to explore its versatility, there’s something here for everyone. We’d love to hear which recipes you try and adore—don’t forget to leave a comment and share your favorites on Pinterest!

Michael Johnson

Michael Johnson is the founder of Pan Mastery, Inspired by his blacksmith grandfather’s legacy has a deep appreciation for hand-crafted pots and pans, he provides invaluable guides, reviews, and recipes to enhance your culinary journey.