Kale Salad

If you’re growing kale in your garden—or just snagged a beautiful bunch from the market—you owe it to yourself to make a salad that does this powerhouse green justice. Kale sometimes gets a bad rap for being tough or bitter, but that’s where this Kale Salad recipe comes in. It’s one of my favorites, and I make it nearly every time I have guests over for dinner. It’s easy to prepare and just tastes good! With just a few fresh ingredients, a bright, zesty dressing, and a quick massage, kale transforms into a tender, flavorful base for an irresistible salad.

The secret to this recipe is in the massage. It might sound odd, but taking the time to rub the lemony dressing into the leaves is a game-changer. This simple step softens the kale, making it more palatable while also enhancing its ability to soak up the flavors of the dressing. The result? A salad that’s not only good for you but also one you’ll genuinely crave.

Why Kale Deserves the Spotlight

In this salad, kale gets a chance to shine in its raw form. Raw kale is incredibly nutritious, but its tough texture and slightly bitter taste can be off-putting if not prepared correctly. That’s where this recipe works its magic. Massaging the kale with a lemony dressing not only breaks down the fibers, making it tender and easier to chew, but also balances its bitterness with a tangy, vibrant flavor.

Kale is also remarkably sturdy compared to other greens, which makes this salad a make-ahead hero. Unlike delicate lettuces that wilt under the weight of dressing, kale holds up beautifully, absorbing the dressing over time and becoming even more flavorful as it sits.

Kale Salad

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If you’re going to go to the trouble of planting kale, you should reap the benefit with a fresh salad. Don’t skip the massage step—your salad will come out better than any kale salad you’ve had before!

• Author: Norann Oleson
• Prep Time: 20 minutes
• Total Time: 20 minutes
• Yield: Makes 4 cup salad 1x
• Category: Salads & Dressings

Ingredients

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• 2 tablespoons lemon juice (fresh is best)
• 1/2 teaspoon salt
• 1 clove minced garlic
• 1/4 cup olive oil
• 4 cups chopped kale, no ribs (baby kale is best, but go for the freshest you can find)
• 1 teaspoon Dijon mustard
• 2 tablespoons sliced almonds (toasting optional)
• 1 small apple, cored and thinly sliced (skin optional)
• 2 tablespoons feta or goat cheese

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Instructions

1. Combine the lemon juice, olive oil, mustard, and salt in a large mixing bowl.
2. Add the kale.
3. With clean hands, gently massage the dressing into the kale; this helps break down the cell walls and make the leaves more tender and delicious.
4. Add almonds and apples.
5. Sprinkle with cheese.
6. Refrigerate until ready to serve. The salad will keep in the fridge for several days.

The Kale Salad Ingredients Explained

This salad uses a handful of simple ingredients that come together to create layers of flavor and texture. Each one plays a vital role in elevating the dish:

• Kale: The heart of the salad, kale provides a sturdy, nutrient-rich base. Its slightly bitter flavor mellows beautifully when massaged with the dressing, allowing its natural sweetness to shine through.
• Lemon Juice: Bright and tangy, lemon juice forms the backbone of the dressing, complementing the earthiness of the kale while adding a refreshing zing.
• Olive Oil: Adds richness to the dressing and helps coat the kale leaves, making them silky and tender.
• Dijon Mustard: Brings a subtle sharpness and depth to the dressing, tying all the flavors together and enhancing the overall complexity of the salad.
• Garlic: Infuses the dressing with a warm, aromatic flavor that complements the kale without overpowering it.
• Apples: Provide a crisp, juicy sweetness that balances the tangy dressing and earthy greens, making the salad both refreshing and satisfying.
• Sliced Almonds: Add a nutty crunch that enhances the texture of the salad. Toasting the almonds takes their flavor to the next level, but even raw, they provide a delightful contrast.
• Feta or Goat Cheese: Lends a creamy, tangy note that elevates the overall flavor profile, tying the dish together beautifully. I have used both, and they make totally different salads but I think I like feta the best!

How to Make the Salad

Making this Kale Salad is as simple as it is rewarding. Start by preparing the dressing in a large mixing bowl. Combine fresh lemon juice, olive oil, Dijon mustard, salt, and minced garlic. This zesty mixture is the key to transforming raw kale into a tender, flavorful base.

Next comes the massage—a step you absolutely shouldn’t skip. Add your chopped kale to the bowl with the dressing and, with clean hands, gently rub the dressing into the leaves. This breaks down the kale’s tough cell walls, making it softer, more tender, and easier to digest. It also ensures that every leaf is coated in the bright, tangy dressing.

Once the kale is prepped, it’s time to add the toppings. Thinly slice a crisp apple and toss it in for a touch of sweetness. Sprinkle on the almonds for a nutty crunch, and finish with crumbled feta or goat cheese for a creamy, tangy finish. Give the salad a final toss to combine all the ingredients, and you’re done.

Dietary Substitutions

This recipe is naturally gluten-free, and it’s easy to tweak for various dietary needs:

• Vegan: Simply omit the cheese or replace it with a plant-based alternative like cashew cheese or crumbled tofu.
• Nut-Free: Replace the almonds with toasted sunflower or pumpkin seeds for a similar crunch.
• Low-Sodium: Reduce the salt in the dressing and skip the cheese. Use unsalted almonds to keep the sodium content low.
• Keto-Friendly: Keep the almonds and cheese but reduce or omit the apple to lower the carb count.

This Kale Salad is more than just a side dish—it’s a celebration of fresh, simple ingredients that come together in a way that’s greater than the sum of their parts. The tender kale leaves soak up the tangy dressing, while the apples and almonds provide crunch and sweetness. The cheese adds a creamy, tangy element that ties everything together, making each bite a balance of textures and flavors.

What sets this salad apart is its ability to improve over time. Unlike most salads that wilt or become soggy, kale absorbs the dressing and becomes even more flavorful as it sits. This makes it an ideal make-ahead option for meal prep, gatherings, or busy weeknights.

Serving Suggestions

This salad is incredibly versatile and pairs well with a variety of dishes. Serve it alongside grilled chicken, fish, or tofu for a complete meal, or enjoy it as a light lunch on its own. For added flair, consider topping it with dried cranberries, pomegranate seeds, or a drizzle of honey for a hint of sweetness.

For a more filling version, toss in some cooked quinoa, farro, or roasted sweet potatoes. The salad’s bold flavors can handle hearty additions without becoming overwhelming, making it a great base for experimentation.

To ensure your Kale Salad is a hit, keep these tips in mind:

• Always use fresh kale, preferably Tuscan or baby kale, for the best flavor and texture.
• Don’t skip the massage step—it’s essential for tender, flavorful leaves.
• Thinly slice the apple for a consistent texture that complements the kale.
• If toasting the almonds, watch them closely—they can burn quickly.
• Adjust the dressing to your taste. If you like more tang, add extra lemon juice; if you prefer it richer, add a touch more olive oil.

Whether you’re a kale skeptic or a lifelong fan, this salad is guaranteed to impress. It’s easy to make, endlessly adaptable, and packed with flavor and nutrients. Give it a try, and you might just find yourself saying “kale yeah” to salads more often!

Have you tried this Kale Salad recipe? Share your thoughts in the comments, and don’t forget to check out our Kale Gardening Guide for tips on growing your own greens!