15 Kale Salad Recipes You Should Try

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Kale is one of the most powerful ingredients you will ever add to your diet. It’s one of the best dark green veggies for all your iron, calcium, and many other nutrient needs. Of course, eating it raw is the best option, but it can have a bitter taste that way. Many people prefer to cook it.

When you do cook kale, you can destroy some of the nutrients. In its raw form, the kale will keep all its nutrients intact. You’ll get everything that you could possibly need with one sitting.

To eat it raw, it’s best to mix with fruits and vegetables that will help to keep the bitter taste away. You’ll want to balance it out with a few naturally sweet ingredients. You also want to balance it out with other foods that are full of nutrients. Think about foods that are full of fibre and protein to make you feel fuller, especially when it comes to kale salad recipes for weight loss.

There are so many ways that you can make a kale salad. Here are 15 kale salad recipes you should try the next time you’re feeling more adventurous.

#1. Apple and Cheddar Kale Salad


Let’s start with a very basic salad recipe. This one has apple and cheddar as the main ingredients, and they all go on a bed of kale. The sweetness of the apple helps to balance the kale bitterness. At the same time, the cheddar helps to make the acidity of the apple more neutral to avoid oral health problems.

Ingredients

  • 4 cups kale, washed and stemmed
  • 2tbsp almonds chopped and toasted
  • 1 Fuji apple, cored and diced
  • 1oz cheddar diced
  • 2tbsp lemon juice
  • 1 small clove of garlic, pureed
  • 5tbsp olive oil
  • Salt for seasoning
  • 2tbsp parmesan grated

Method

  • 1. Mix the apple, cheddar, kale, and almonds together in a bowl.
  • 2. Whisk the lemon, garlic, oil, and salt together.
  • 3. Mix the two bowls of ingredients together and sprinkle the parmesan over the top to serve.

It really is that simple to make. Olive oil makes the best dressing for the healthy fats, but you could also opt for coconut or almond oil. If you do have a nut allergy, you can skip the almonds.

#2. Simple Kale Salad


This salad is just so easy to make. You can create it in bulk and pop it in the fridge for storing. It’s not just something to eat on its own but to enjoy as a side dish. This is one of those dishes to make when you have people coming over for lunch. Pop it in the middle of the table and allow everyone to take as much or as little as they’d like.

There are various fruits used in the salad, which offers the sugar needed to balance out the bitterness of the kale.

Ingredients

  • ½ cup of lemon juice
  • 1tbsp canola oil
  • 1tbsp olive oil
  • 1tsp white sugar
  • 1 bunch kale, chopped into pieces
  • 1 tomato, diced
  • ½ cup sunflower seeds, roasted
  • ½ cup dried cranberries
  • Salt and pepper to taste

Method

  • 1. Whisk the lemon juice with the two oils, sugar, and seasoning in a large bowl.
  • 2. Add in the rest of the ingredients.
  • 3. Toss to combine and serve.

If you are going to store this in the fridge, opt for aluminium foil for storage. You can use coconut oil instead of either canola or olive for a slightly different taste. If you want to skip the sugar, consider a natural sweetener like Stevia.

#3. Roast Yam and Kale


Not all salads need to be raw. You can opt for cooking your kale to get rid of some of the bitterness. You can also opt for other cooked vegetables instead of fruits. This roast yam and kale salad are one definitely to consider when you want something a little less sweet from the fruit.

The downside of this recipe is that it takes the time to cook. You’ll have to wait around an hour for it to be ready.

Ingredients

  • 2 jewel yams, chopped into cubes
  • 1 bunch kale, chopped into pieces
  • 3tbsp olive oil
  • 1 onion, sliced
  • 3 cloves of garlic, finely chopped
  • 2tbsp red wine vinegar
  • 1tsp thyme, chopped
  • Salt and pepper to taste

Method

  • 1. Preheat the oven to 400F.
  • 2. Mix the yams with 2tbsp of olive oil in a bowl and season with the salt and pepper. Place on a baking sheet evenly.
  • 3. Place in the oven for 20-25 minutes, until tender. Cool to room temperature.
  • 4. Cook the rest of the olive oil in a skillet on a medium heat. Add the onion and garlic, cooking until golden.
  • 5. Add in the kale and cook until wilted. All to cool to room temperature.
  • 6. Combine the two vegetables with the rest of the ingredients in a bowl. You’re ready to serve.

You can opt for serving this salad warm if you’d like. Just skip the cooling parts of the method. It makes this recipe excellent for those looking for something for the cooler autumn months.

#4. Avocado and Kale Salad


What about mixing two vegetables that are known for being great for nutrients? Avocados are known as one of the healthiest options because of the high amount go healthy fats they contain. You get the best of all worlds when you opt for mixing avocado and kale together with this interesting recipe.

Ingredients:

  • 2/3 cup of quinoa
  • 1 1/3 cups of water
  • 1 bunch of kale, chopped into pieces
  • ½ avocado, peeled, pitted, and diced
  • 1/3 cup of red bell pepper, chopped
  • 2tbsp red onion chopped
  • 1tbsp feta cheese, crumbled

Ingredients for the dressing:

  • ¼ cup of olive oil
  • 2tbsp lemon juice
  • 1.5tbsp Dijon mustard
  • Salt and black pepper for seasoning

Method

  • 1. Place the quinoa in the water and boil. Reduce heat to simmer until quinoa is tender. The water will be absorbed, and it should take 15-20 minutes. Allow to cool.
  • 2. Steam the kale until hot. Place on a large plate.
  • 3. Top the kale with the quinoa, avocado, cheese, onion, and pepper.
  • 4. Whisk the oil, mustard, lemon juice, and seasoning in a bowl. Pour over the salad when ready to serve.

#5. Kale and Feta Cheese Salad


This is one of those salads that has a variety of ways to make it. You can switch out some of the ingredients for your favourites or those that you just feel like eating for the day. Whatever you do, make sure you keep the kale and cheese balance.

Ingredients:

  • 1 bunch of kale, stemmed and chopped finely
  • Salt to taste
  • 1tbsp apple cider vinegar
  • 1 apple, diced
  • 1/3 cup of feta cheese, chopped
  • ¼ cup of raisins
  • ¼ cup of pine nuts toasted

Method

  • 1. Massage the salt into the kale and let stand for 2 minutes.
  • 2. Pour the vinegar over the kale and toss to completely coat.
  • 3. Fold in the rest of the ingredients.

If you do have a nut allergy, you can replace the pine nuts with some sunflower seeds instead. You can also switch the raisins for any dried fruits. Dried apricots and cranberries also work very well with the feta cheese and kale.

#6. Fruity Kale Salad


To balance the bitterness of raw kale, you want to add some sugary ingredients. Natural sugars are better, so it makes sense to add some fruits to the mix. How about creating this delicious fruity kale salad?

Ingredients:

  • ¼ cup of rice vinegar
  • 1tbsp orange juice
  • 1tsp Dijon mustard
  • 1tsp orange zest, grated
  • 1tsp cumin, dried
  • 1/4tsp red pepper flakes
  • 1/3 cup of oil
  • 1 bunch of kale, stemmed
  • 1persimmon, sliced
  • 1 apple, chopped into sticks
  • 2 oranges, peeled and segmented
  • ¼ cup of pistachio nuts, chopped

Method

  • 1. Whisk the vinegar, juice, mustard, zest, cumin, and flakes together in a bowl.
  • 2. Pour in the olive oil slowly, whisking until the dressing is thick. Season with salt and pepper.
  • 3. Take 3-4 kale leaves and roll together. Slice finely crosswise to create ribbons.
  • 4. Combine the kale with the rest of the ingredients and then add the dressing.

Like with the other recipes, you can switch the nuts for seeds if you have a nut allergy.

#7. Creamy Kale Salad


Most creamy salad dressings aren’t the best for the waistline, but you have more control when you make the salads yourself. Here’s a dressing that is absolutely delicious and won’t throw the diet off completely. The downside is that it does take almost 2.5 hours to make. It’s worth it in the long run.

Ingredients:

  • 4 cups kale, chopped
  • ¼ cup red onion, chopped
  • 3tbsp raisins
  • ½ cup natural Greek yoghurt
  • ¼ cup mayo
  • 2tsp sugar
  • 1 lemon, juiced and zested
  • 3tbsp sunflower seeds

Method

  • 1. Mix the kale, onion, and raisins together in a bowl.
  • 2. Whisk the rest of the ingredients, except the sunflower seeds, in another bowl.
  • 3. Pour the dressing over the kale and completely combine.
  • 4. Keep in the fridge for at least two hours.
  • 5. Sprinkle with the sunflower seeds to serve.

It’s the resting part that takes the longest. Make it the night before and rest overnight if possible.

#8. Minty Kale and Quinoa Salad


You can get rid of the bitter taste of kale in other ways. Mint is one of the best, and it’s so good for the overall health. Here’s one of the minty recipes that you need to add to your diet.

Ingredients:

  • 2 cups of chicken/vegetable broth
  • 1 cup of quinoa
  • 3tbsp olive oil
  • ½ cup mint leaves, chopped
  • ½ cup of almonds, dry roasted
  • ½ cup of dried cranberries
  • 1 cup of kale, chopped
  • ½ cup carrots, sliced
  • ½ cup celery, sliced
  • 1 scallion, sliced
  • 18 grape tomatoes, halved
  • 1 lemon, juiced (grate 1/2tsp of the zest)
  • Salt and black pepper to taste

Method

  • 1. Boil the broth in a sauce pan and then reduce to a simmer.
  • 2. Add the quinoa to the broth, cover and allow the quinoa to absorb the broth. Fluff with a fork and allow to cool a little.
  • 3. Stir the rest of the ingredients together in a bowl. Season with the black pepper and salt.
  • 4. Mix the two bowls of ingredients together and serve.

#9. Kale, Bacon, and Avocado Salad


Who would have thought that bacon could work with avocado and kale? Well, it really does, and it can make an absolutely delicious salad. This is actually our first using meat unless you count the chicken broth above, which can be substituted for vegetable broth if you’d like.

Ingredients:

  • 2 Granny Smith apples, sliced thinly
  • ½ lemon, juiced
  • 6 cups kale, sliced thinly
  • 4 slices bacon, cooked and crumbled
  • ½ avocado sliced thinly
  • ¼ cup almonds, chopped

Ingredients for the dressing:

  • ½ cup of olive oil
  • ¼ cup of apple cider vinegar
  • 2tbsp maple syrup
  • 2tsp mustard, preferably grainy
  • Salt and pepper to taste

Method

  • 1. Combine the apples with the lemon juice in a bowl and coat fully.
  • 2. Add in the kale, avocado, bacon and almonds. Combine completely.
  • 3. Whisk the dressing ingredients together and then drizzle over the salad.

Make sure everything is combined before you serve it.

#10. Winter Green Salad


The winter months bring in different local vegetables that are definitely worth mixing together. The green vegetables all offer various nutrients, including iron, zinc, and vitamin D.

Ingredients for the salad:

  • 4 collard leaves, chopped finely
  • 1/3 bunch of kale, chopped
  • 1 romaine lettuce head, chopped
  • ¼ red cabbage head, chopped
  • 1 Bosc pear, cored and cubed
  • 1/2 onion, diced
  • 1/2 orange bell pepper, diced
  • 1/2 avocado, pitted, peeled, diced
  • 1/2 a carrot, grated
  • 5 cherry tomatoes, halved
  • 7 walnuts, halved and crushed

Ingredients for the dressing:

  • 6tbsp olive oil
  • 3tbsp balsamic vinegar
  • 1tbsp wildflower honey
  • 1tbsp oregano, crushed
  • 1.5tsp chilli powder
  • 1tsp Dijon mustard
  • 1 garlic clove, crushed
  • Salt and black pepper to taste

Method

  • 1. Mix the ingredients of the salad together in a large bowl.
  • 2. Combine the dressing ingredients together in a jar with a lid. Cover and shake thoroughly.
  • 3. Pour your dressing over the salad and coat fully.

There are a lot of ingredients in this salad, but it’s worth it all in the end. You’ll get so many healthy nutrients while getting a slightly different taste to all the other kale salad recipes above.

#11. Kale Salad With Pepita and Cranberries


What about a modification of a very traditional kale salad? This is a great one using up the autumn foods, but it isn’t just for that time of year. After all, you can now usually buy pepita throughout the year.

Ingredients:

  • 1tsp olive oil
  • 1 bunch of kale, stemmed and chopped
  • 1 garlic clove, crushed
  • ½ cup of water, or as much as needed

Ingredients for the dressing:

  • ½ cup of olive oil
  • ¼ cup of red wine vinegar
  • ½ cup of orange juice
  • 2tbsp soy sauce
  • 1tsp dried onion
  • 1tsp ground ginger
  • 1/3 cup dried cranberries
  • ¼ cup of pepitas/pumpkin seeds
  • ¼ cup of slivered almonds

Method

  • 1. Heat the tsp of olive oil in a skillet. Saute the kale and garlic together for 2-3 minutes. Add some water to the skillet and cook until the kale wilts. It will take about 5 minutes. Drain the water after.
  • 2. Whisk the dressing ingredients up to the cranberries together in a bowl.
  • 3. Add the kale to the dressing and coat fully.
  • 4. Serve sprinkled with the rest of the ingredients.

This is best when it’s been in the fridge for at least an hour. It can be left overnight so it may be worth making it the night before.

#12. Kale and Grape Salad


This is one of those salads that is extremely quick to put together. You can also substitute ingredients for some that are in season later in the year if you want.

Ingredients:

  • 3 bunches of kale, chopped
  • 2lbs red grapes halved
  • 3/4lb of feta cheese, crumbled
  • 3/2lb of walnuts, chopped
  • ½ cup of rice vinegar
  • ¼ cup of water
  • ½ cup of honey
  • ¼ cup of olive oil

Method

  • 1. Mix the grapes, kale, cheese, and walnuts together in a bowl.
  • 2. Stir the water and vinegar together in another bowl. Whisk in the honey and olive oil until completely integrated.
  • 3. Coat the kale salad with the dressing.

This is best when it’s been in the fridge for at least an hour. It can be left overnight so it may be worth making it the night before.

#13. Earthy Kale Salad


If you want more fibre to your kale salad, you need to think about adding some brown rice to the mix. Here’s an earthy kale salad that is perfect for that.

Ingredients:

  • 2 cups of brown rice
  • 4 cups of water
  • 1 packet of tofu, diced
  • ¾ cup of almonds
  • ¼ cup of sesame seeds
  • 1 bunch of kale, chopped
  • ½ red cabbage head, chopped
  • 1 cup of carrot, shredded
  • 1 cup of parsley, chopped
  • ½ cup of dill, chopped
  • ½ cup of lemon juice
  • ½ up of tamari soy sauce
  • 2tbsp olive oil
  • 8 garlic cloves, chopped
  • ¼ cup of stone-ground mustard
  • Salt and pepper to taste

Method

  • 1. Add the rice to the water and bring to the boil. Reduce to a simmer and cover until the rice is cooked. It will take about 50 minutes.
  • 2. Spread the rice on a large platter and chill in the fridge.
  • 3. Toss the ingredients up to the dill together in a bowl.
  • 4. Whisk the rest of the ingredients together and season with the salt and pepper.
  • 5. Add the kale mixture over the top of the rice and drizzle with the dressing.

You can toss the whole salad together or serve on the bed or rice.

#14. Kale and Corn Salad


When you want to throw something together quickly without lots of ingredients, this is something to consider. You will need a few unusual ingredients, but they’re worth it.

Ingredients:

  • 4 ears of sweet corn, husked
  • 2 bunches of kale, stemmed and chopped
  • 1 red bell pepper, chopped
  • ¼ cup of pineapple juice
  • ¼ cup of olive oil
  • 2tbsp salsa
  • 2tsp Cajun seasoning
  • 1tsp garlic powder
  • 1tsp onion powder
  • Salt to taste

Method

  • 1. Boil some water in a saucepan and add the corn. Turn off the heat and leave for 5 minutes.
  • 2. Remove the corn but reserve the water.
  • 3. Once the corn is cooled, slice the kernels and place in a mixing bowl.
  • 4. Boil the water again and add the kale with a pinch of salt. Boil until the kale is bright green and tender.
  • 5. Drain the water and set the kale to one side. Squeeze as much water out as possible and then separate the leaves before adding them to the corn kernels.
  • 6. Stir in the rest of the ingredients.

It’s now all ready to serve. You can opt for it on its own or have it as a side salad with your meal.

#15. Kale Slaw


You don’t always want a salad to eat on its own. You need the perfect side dish either for a bigger salad meal or to pop out for people to help themselves when hosting. Coleslaw is the preferred option, but what about making a kale slaw instead?

Ingredients:

  • 1 bunch of kale, stemmed and sliced
  • 1 carrot, shredded
  • ½ orange, juiced
  • ½ lemon, juiced
  • ½ red onion, sliced
  • 1 slice bacon, cooked and chopped
  • 3tbsp mayo
  • 1tbsp olive oil
  • Salt and black pepper to taste

Method

  • 1. Toss the kale with the carrot, fruit juices, and some seasoning in a large bowl. Make sure you rub the orange and lemon juices into the kale leaves. Allow the leaves to absorb the juices.
  • 2. Place ice water in a bowl.
  • 3. Bring a saucepan of water to boil and add in the onion. Cook for 30 seconds until softening. Drain and put the onion straight into the ice water.
  • 4. Drain the ice water and blot the onions dry. Add the kale.
  • 5. Stir in the rest of the ingredients and make sure everything is combined.

This is one of those recipes that will keep extremely well. Pop it all in a tub and keep in the fridge until you need to use it.

Which Kale Salad Recipe Will You Try First?

Now it’s completely up to you. There are just so many kale salad recipes to try out at home. Many of these are great on their own, but they also make excellent side dishes when you have them in smaller portions.

There are some that you will need to plan to make due to the setting time. However, you can make them the night before you need them and they’ll be ready when everyone gets in from work. There’ll be no questions over what’s for dinner that night, and there’s something for everyone to look forward to while they’re out. Of course, they make great hosting dishes too.

So, which one will you try first?

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