18 Delicious Kale Salad Recipes Healthy

Now, who said eating healthy has to be boring? Kale, the superstar of greens, is here to prove that nutritious can also mean delicious. Whether you’re a kale enthusiast or just looking to add more greens to your diet, our roundup of 18 kale salad recipes is packed with flavors that’ll make your taste buds dance. From zesty to sweet, there’s a recipe for every palate. Let’s dive in!

Kale Caesar Salad

Here’s a twist on the classic Caesar that’s both hearty and healthy. Kale Caesar Salad swaps romaine for nutrient-packed kale, offering a robust base for the creamy dressing.

Ingredients

• 1 bunch of fresh kale, stems removed and leaves torn into bite-sized pieces
• 1/2 cup of rich extra virgin olive oil
• 2 farm-fresh eggs
• 2 cloves of garlic, minced
• 1/2 cup of freshly grated Parmesan cheese
• 1 tbsp of Dijon mustard
• 1 tbsp of Worcestershire sauce
• 1/2 lemon, juiced
• 1/2 tsp of finely ground black pepper
• 1/2 cup of crunchy croutons

Instructions

1. Wash the kale thoroughly under cold water. Pat dry with a clean towel to remove excess moisture.
2. In a large mixing bowl, whisk together the olive oil, eggs, garlic, Parmesan cheese, Dijon mustard, Worcestershire sauce, lemon juice, and black pepper until smooth. Tip: For a smoother dressing, blend the ingredients in a food processor.
3. Add the kale to the bowl. Massage the dressing into the kale with your hands for 2 minutes to soften the leaves. Tip: Massaging kale breaks down its fibrous texture, making it more palatable.
4. Let the salad sit for 5 minutes to allow the flavors to meld.
5. Top with croutons just before serving to maintain their crunch. Tip: For extra flavor, toast the croutons in a pan with a bit of olive oil before adding them to the salad.

Bright and creamy, this Kale Caesar Salad delivers a satisfying crunch with every bite. Serve it as a standalone meal or alongside grilled chicken for added protein.

Avocado Kale Salad

You’ve probably heard the buzz about superfood salads, and this Avocado Kale Salad is here to live up to the hype. Packed with nutrients and bursting with flavor, it’s a game-changer for your lunch routine.

Ingredients

– 2 cups finely chopped curly kale, stems removed
– 1 ripe avocado, diced
– 1/4 cup toasted pine nuts
– 1/4 cup crumbled feta cheese
– 2 tbsp rich extra virgin olive oil
– 1 tbsp fresh lemon juice
– 1/2 tsp finely ground black pepper
– 1/4 tsp sea salt

Instructions

1. In a large mixing bowl, combine the finely chopped kale and diced avocado.
2. Gently massage the kale and avocado with your hands for 2 minutes to soften the kale.
3. Add the toasted pine nuts and crumbled feta cheese to the bowl.
4. In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, finely ground black pepper, and sea salt until well combined.
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.
7. Serve immediately for the best texture and flavor.
Great for a quick lunch or a side dish, this salad offers a creamy texture from the avocado and a crunchy bite from the pine nuts. Try adding grilled chicken for a protein boost.

Quinoa Kale Salad

Absolutely packed with nutrients, this quinoa kale salad is a powerhouse meal that’s as delicious as it is healthy. A perfect blend of textures and flavors makes it a standout dish.

Ingredients

• 1 cup quinoa, rinsed and drained
• 2 cups water
• 1 bunch kale, stems removed and leaves finely chopped
• 1/4 cup rich extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1/2 tsp sea salt
• 1/4 tsp finely ground black pepper
• 1/2 cup dried cranberries
• 1/2 cup crumbled feta cheese
• 1/4 cup toasted almonds, roughly chopped

Instructions

1. In a medium saucepan, combine quinoa and water. Bring to a boil over high heat.
2. Reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed and quinoa is fluffy.
3. While quinoa cooks, massage kale with olive oil, lemon juice, salt, and pepper in a large bowl until leaves are tender and bright green.
4. Fluff cooked quinoa with a fork and let cool for 5 minutes.
5. Add quinoa to the kale mixture, tossing gently to combine.
6. Stir in dried cranberries, feta cheese, and toasted almonds until evenly distributed.
7. Serve immediately or chill for 30 minutes to enhance flavors.

Delightfully crunchy and slightly sweet, this salad offers a satisfying contrast of textures. For an extra protein boost, top with grilled chicken or chickpeas before serving.

Strawberry Kale Salad

Vibrant and fresh, this Strawberry Kale Salad combines sweet and savory for a perfect summer dish. It’s quick to prepare and packed with nutrients.

Ingredients

• 4 cups tightly packed, chopped curly kale (stems removed)
• 1 cup sliced fresh strawberries (ripe and juicy)
• 1/4 cup crumbled feta cheese (creamy and tangy)
• 1/4 cup chopped walnuts (toasted and crunchy)
• 2 tbsp rich extra virgin olive oil
• 1 tbsp balsamic vinegar (aged and slightly sweet)
• 1 tsp honey (pure and floral)
• 1/4 tsp finely ground black pepper
• 1/8 tsp sea salt (fine and crisp)

Instructions

1. In a large bowl, massage the chopped kale with olive oil for 2 minutes until softened and darker in color.
2. Add the sliced strawberries, crumbled feta, and chopped walnuts to the kale.
3. In a small bowl, whisk together balsamic vinegar, honey, black pepper, and sea salt until well combined.
4. Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.
5. Let the salad sit for 5 minutes before serving to allow flavors to meld.

This salad offers a delightful mix of textures, from the crisp kale to the juicy strawberries and crunchy walnuts. The creamy feta and sweet dressing balance the flavors beautifully. Serve it alongside grilled chicken or as a standalone light lunch for a refreshing meal.

Kale and Apple Salad

A kale and apple salad offers a crisp, refreshing bite perfect for any season. This dish balances sweet and savory with minimal effort.

Ingredients

• 1 bunch fresh kale, stems removed and leaves torn into bite-sized pieces
• 1 large crisp apple, thinly sliced
• 1/4 cup toasted walnuts, roughly chopped
• 2 tbsp rich extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp honey
• 1/4 tsp finely ground black pepper
• 1/4 tsp sea salt

Instructions

1. In a large bowl, massage the kale with olive oil for 2 minutes until softened.
2. Add lemon juice, honey, black pepper, and sea salt to the kale. Toss to coat evenly.
3. Gently fold in the apple slices and toasted walnuts.
4. Let the salad sit for 5 minutes to allow flavors to meld.
5. Serve immediately for the best texture and flavor.

O this salad delivers a delightful crunch from the walnuts and apples, paired with the tender kale. Try serving it alongside grilled chicken for a hearty meal.

Warm Kale Salad with Bacon

Craving a hearty yet healthy dish? This warm kale salad with bacon combines crisp greens with smoky flavors for a satisfying meal.

Ingredients

• 6 slices thick-cut bacon, chopped into 1/2-inch pieces
• 1 large bunch curly kale, stems removed and leaves torn into bite-sized pieces
• 2 tbsp rich extra virgin olive oil
• 1/4 cup apple cider vinegar
• 1 tbsp pure maple syrup
• 1/2 tsp finely ground black pepper
• 1/4 tsp sea salt
• 1/2 cup toasted walnuts, roughly chopped
• 1/4 cup crumbled goat cheese

Instructions

1. Heat a large skillet over medium heat. Add chopped bacon. Cook until crispy, about 8 minutes. Transfer to a paper towel-lined plate.
2. In the same skillet, reduce heat to medium-low. Add olive oil and kale. Sauté for 3 minutes until kale is slightly wilted but still bright green.
3. Whisk together apple cider vinegar, maple syrup, black pepper, and sea salt in a small bowl. Pour over kale. Toss to coat evenly.
4. Remove skillet from heat. Add crispy bacon and toasted walnuts. Toss gently to combine.
5. Sprinkle crumbled goat cheese over the top before serving.

Serve this salad warm for the best texture. The kale stays slightly crisp, while the bacon and walnuts add crunch. The goat cheese melts slightly, creating a creamy contrast.

Kale Salad with Lemon Vinaigrette

Outstanding for a quick, nutritious meal, this kale salad with lemon vinaigrette packs a punch of flavor and texture. Perfect for any season, it’s a versatile dish that can stand alone or complement your main course.

Ingredients

• 1 bunch fresh kale, stems removed and leaves torn into bite-sized pieces
• 1/4 cup rich extra virgin olive oil
• 2 tbsp freshly squeezed lemon juice
• 1 tsp Dijon mustard
• 1 small garlic clove, finely minced
• 1/4 tsp sea salt
• 1/4 tsp finely ground black pepper
• 1/4 cup shaved Parmesan cheese
• 1/4 cup toasted pine nuts

Instructions

1. In a large bowl, massage the kale with your hands for 2-3 minutes until it softens and darkens in color.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, sea salt, and black pepper until emulsified.
3. Pour the vinaigrette over the kale and toss to coat evenly. Let it sit for 5 minutes to allow the flavors to meld.
4. Sprinkle the shaved Parmesan cheese and toasted pine nuts over the salad just before serving.

Every bite offers a crisp texture from the kale, a creamy touch from the Parmesan, and a nutty crunch from the pine nuts. Serve it alongside grilled chicken or fish for a complete meal, or enjoy it as is for a light, refreshing dish.

Kale and Roasted Sweet Potato Salad

Just when you thought salads couldn’t get any heartier, this kale and roasted sweet potato combo proves otherwise. Packed with nutrients and bursting with flavors, it’s a meal that satisfies.

Ingredients

– 2 cups chopped curly kale, stems removed
– 1 large sweet potato, peeled and diced into 1/2-inch cubes
– 2 tbsp rich extra virgin olive oil
– 1/4 cup crumbled feta cheese
– 1/4 cup toasted pecans, roughly chopped
– 1 tbsp pure maple syrup
– 1/2 tsp finely ground black pepper
– 1/2 tsp sea salt

Instructions

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper.
2. Toss the diced sweet potato with 1 tbsp olive oil, maple syrup, salt, and pepper. Spread evenly on the baking sheet.
3. Roast for 25 minutes, flipping halfway, until edges are caramelized and tender.
4. Massage the kale with remaining 1 tbsp olive oil for 2 minutes to soften.
5. Combine roasted sweet potatoes, kale, feta, and pecans in a large bowl.
6. Toss gently to mix all ingredients evenly.

Now, this salad offers a delightful contrast between the crispy kale and the soft, sweet potatoes. Serve it warm for a cozy meal or chilled for a refreshing twist.

Kale Salad with Tahini Dressing

Freshen up your meal routine with this Kale Salad with Tahini Dressing. It’s crunchy, creamy, and packed with nutrients for a quick, satisfying dish.

Ingredients

– 1 bunch fresh kale, stems removed and leaves torn into bite-sized pieces
– 1/4 cup tahini, smooth and well-stirred
– 2 tbsp fresh lemon juice, bright and tangy
– 1 tbsp extra virgin olive oil, rich and fruity
– 1 clove garlic, minced
– 1/4 tsp sea salt, finely ground
– 1/4 tsp black pepper, freshly ground
– 2 tbsp water, to thin dressing

Instructions

1. In a large bowl, massage the kale with your hands for 2-3 minutes until it softens and darkens in color.
2. In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, sea salt, and black pepper until smooth.
3. Gradually add water to the tahini mixture, 1 tbsp at a time, until the dressing reaches a pourable consistency.
4. Pour the dressing over the massaged kale and toss thoroughly to coat every leaf.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld.
Kale Salad with Tahini Dressing offers a perfect balance of textures and flavors. The creamy dressing clings to each leaf, making every bite rich and satisfying. Serve it as a standalone meal or alongside grilled chicken for added protein.

Kale and Brussels Sprout Salad

Here’s a crisp, nutrient-packed salad that’s as satisfying as it is simple to make. Kale and Brussels sprout salad brings a hearty crunch to your table with minimal effort.

Ingredients

• 1 bunch fresh kale, stems removed and leaves thinly sliced
• 1 lb Brussels sprouts, trimmed and finely shredded
• 1/2 cup rich extra virgin olive oil
• 1/4 cup fresh lemon juice
• 1/3 cup grated Pecorino Romano cheese
• 1/2 cup toasted sliced almonds
• 1 tsp finely ground black pepper
• 1/2 tsp sea salt

Instructions

1. In a large bowl, combine the thinly sliced kale and shredded Brussels sprouts.
2. In a small bowl, whisk together the extra virgin olive oil and fresh lemon juice until emulsified.
3. Pour the dressing over the kale and Brussels sprouts, using your hands to massage the dressing into the leaves for 2 minutes to soften them.
4. Add the grated Pecorino Romano cheese, toasted sliced almonds, finely ground black pepper, and sea salt to the bowl.
5. Toss the salad gently but thoroughly to ensure all ingredients are evenly distributed.
6. Let the salad sit for 10 minutes before serving to allow the flavors to meld.

Finished salad offers a perfect balance of crunchy and tender textures with a bright, tangy flavor. Serve it alongside grilled chicken or as a standalone dish for a light, nutritious meal.

Kale Salad with Cranberries and Almonds

Crunchy, vibrant, and effortlessly nutritious, this salad combines hearty kale with sweet cranberries and toasted almonds for a perfect balance of flavors and textures.

Ingredients

• 1 bunch fresh kale, stems removed and leaves torn into bite-sized pieces
• 1/2 cup dried cranberries, plump and slightly sweet
• 1/3 cup sliced almonds, toasted to golden perfection
• 2 tbsp rich extra virgin olive oil
• 1 tbsp fresh lemon juice, bright and tangy
• 1/2 tsp finely ground sea salt
• 1/4 tsp freshly ground black pepper

Instructions

1. In a large bowl, massage the kale with olive oil and lemon juice for 2 minutes until leaves are slightly softened and darker in color.
2. Add the sea salt and black pepper to the kale, tossing gently to distribute evenly.
3. Fold in the dried cranberries and toasted almonds, ensuring they’re evenly mixed throughout the salad.
4. Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

Vibrant and crisp, this salad offers a delightful contrast between the tender kale and the crunchy almonds. Serve it alongside grilled chicken or fish for a complete meal, or enjoy it as a standalone dish for a light lunch.

Kale and Chickpea Salad

Outstanding for its simplicity and nutrition, this Kale and Chickpea Salad combines crisp greens with hearty legumes for a satisfying meal. Perfect for a quick lunch or a side dish, it’s packed with flavors and textures that delight.

Ingredients

• 2 cups finely chopped curly kale, stems removed
• 1 cup cooked chickpeas, drained and rinsed
• 1/4 cup rich extra virgin olive oil
• 2 tbsp freshly squeezed lemon juice
• 1/2 tsp finely ground black pepper
• 1/4 tsp sea salt
• 1/4 cup crumbled feta cheese
• 1/4 cup toasted almond slices

Instructions

1. In a large mixing bowl, combine the finely chopped kale and cooked chickpeas.
2. In a small bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, finely ground black pepper, and sea salt until emulsified.
3. Pour the dressing over the kale and chickpeas. Use your hands to massage the dressing into the kale for 2 minutes, until the leaves soften and darken in color.
4. Add the crumbled feta cheese and toasted almond slices to the bowl. Toss gently to combine.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld together.

Crisp kale and creamy chickpeas create a textural contrast, while the tangy dressing and salty feta elevate the flavors. Serve it atop a slice of crusty bread for a hearty open-faced sandwich.

Kale Salad with Mango and Coconut

Absolutely refreshing, this kale salad combines sweet mango and creamy coconut for a tropical twist. Perfect for summer picnics or a quick lunch.

Ingredients

• 4 cups tightly packed, chopped curly kale (stems removed)
• 1 ripe mango, peeled and diced into 1/2-inch cubes
• 1/2 cup toasted coconut flakes
• 1/4 cup rich extra virgin olive oil
• 2 tbsp fresh lime juice
• 1 tbsp honey
• 1/2 tsp finely ground sea salt
• 1/4 tsp crushed red pepper flakes

Instructions

1. In a large bowl, massage the chopped kale with olive oil for 2 minutes until softened and bright green.
2. Add lime juice, honey, sea salt, and red pepper flakes to the kale. Toss to coat evenly.
3. Gently fold in diced mango and toasted coconut flakes until well combined.
4. Let the salad sit for 5 minutes to allow flavors to meld before serving.

This salad offers a delightful crunch from the kale and coconut, balanced by the juicy sweetness of mango. Try serving it alongside grilled chicken or fish for a complete meal.

Kale and Beet Salad

Perfect for a quick lunch or a vibrant side, this Kale and Beet Salad packs a punch of color and nutrients.

Ingredients

• 2 cups chopped kale, stems removed and leaves torn into bite-sized pieces
• 1 medium beet, peeled and thinly sliced
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped walnuts, toasted
• 2 tbsp rich extra virgin olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey
• 1/2 tsp finely ground black pepper
• 1/4 tsp sea salt

Instructions

1. In a large bowl, massage the kale with olive oil for 2 minutes until softened.
2. Add the thinly sliced beet, feta cheese, and toasted walnuts to the bowl.
3. In a small bowl, whisk together balsamic vinegar, honey, black pepper, and sea salt.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Let the salad sit for 5 minutes before serving to allow flavors to meld.

Offer this salad with a sprinkle of additional feta on top for extra creaminess. The crisp kale and tender beets create a delightful contrast, while the walnuts add a satisfying crunch.

Kale Salad with Parmesan and Pine Nuts

Zesty and vibrant, this kale salad combines crisp greens with savory Parmesan and crunchy pine nuts for a dish that’s both nutritious and satisfying.

Ingredients

• 1 bunch fresh kale, stems removed and leaves torn into bite-sized pieces
• 1/4 cup rich extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1/2 tsp finely ground black pepper
• 1/4 tsp sea salt
• 1/2 cup freshly grated Parmesan cheese
• 1/4 cup toasted pine nuts

Instructions

1. In a large bowl, massage the kale with olive oil for 2 minutes until leaves are softened and darker in color.
2. Add lemon juice, black pepper, and sea salt to the kale. Toss well to combine.
3. Let the salad sit for 5 minutes to allow the flavors to meld.
4. Sprinkle freshly grated Parmesan cheese and toasted pine nuts over the salad.
5. Toss gently to distribute the cheese and nuts evenly throughout the salad.

Ample in texture and flavor, this salad offers a perfect balance between the earthiness of kale, the tanginess of lemon, and the nuttiness of pine nuts. Serve it as a standalone meal or alongside grilled chicken for added protein.

Kale and Farro Salad

Salads don’t have to be boring, and this Kale and Farro Salad is proof. Packed with nutrients and textures, it’s a meal that satisfies.

Ingredients

• 1 cup uncooked farro, rinsed
• 2 cups chopped kale, stems removed
• 1/4 cup rich extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1/2 cup crumbled feta cheese
• 1/4 cup toasted pine nuts
• 1 tsp finely ground black pepper
• 1/2 tsp sea salt

Instructions

1. Bring 3 cups of water to a boil in a medium saucepan. Add the rinsed farro, reduce heat to low, and simmer for 25 minutes until tender. Drain any excess water and let cool.
2. In a large bowl, massage the chopped kale with olive oil for 2 minutes until softened.
3. Add the cooled farro to the kale. Toss to combine.
4. Drizzle with fresh lemon juice and sprinkle with sea salt and black pepper. Mix well.
5. Top the salad with crumbled feta cheese and toasted pine nuts.
6. Serve immediately or chill for 30 minutes to enhance flavors.

Great for meal prep, this salad’s chewy farro and crisp kale offer a delightful contrast. The tangy feta and nutty pine nuts add layers of flavor. Try serving it with grilled chicken for a hearty dinner.

Kale Salad with Blueberries and Feta

Make this vibrant Kale Salad with Blueberries and Feta for a refreshing twist on your greens. Packed with nutrients and bursting with flavors, it’s a perfect balance of sweet and savory.

Ingredients

• 1 bunch fresh kale, stems removed and leaves chopped
• 1 cup fresh blueberries, washed and dried
• 1/2 cup crumbled feta cheese, creamy and tangy
• 1/4 cup sliced almonds, toasted
• 2 tbsp rich extra virgin olive oil
• 1 tbsp honey, pure and golden
• 1 tbsp apple cider vinegar, crisp and fruity
• 1/2 tsp finely ground black pepper
• 1/4 tsp sea salt, flaky

Instructions

1. In a large bowl, massage the chopped kale with olive oil for 2 minutes until leaves are tender and darker in color.
2. Add honey, apple cider vinegar, black pepper, and sea salt to the kale. Toss well to coat evenly.
3. Gently fold in the blueberries and crumbled feta cheese into the kale mixture.
4. Sprinkle toasted sliced almonds on top for a crunchy texture.
5. Let the salad sit for 5 minutes before serving to allow flavors to meld.

Delight in the crisp texture of kale paired with juicy blueberries and creamy feta. Serve this salad alongside grilled chicken or as a standalone light lunch for a satisfying meal.

Kale and Cucumber Salad

Now is the perfect time to refresh your meal routine with a crisp, nutrient-packed salad. Kale and cucumber salad offers a quick, healthy option that doesn’t skimp on flavor.

Ingredients

• 2 cups finely chopped curly kale, stems removed
• 1 large English cucumber, thinly sliced
• 1/4 cup rich extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1/2 tsp finely ground black pepper
• 1/4 tsp sea salt
• 1/4 cup crumbled feta cheese
• 1/4 cup toasted sunflower seeds

Instructions

1. In a large bowl, combine the finely chopped kale and thinly sliced cucumber.
2. In a small bowl, whisk together the extra virgin olive oil and fresh lemon juice until emulsified.
3. Pour the dressing over the kale and cucumber. Use your hands to massage the dressing into the kale for 2 minutes to soften the leaves.
4. Sprinkle the finely ground black pepper and sea salt over the salad. Toss to combine.
5. Add the crumbled feta cheese and toasted sunflower seeds. Gently toss to distribute evenly.
6. Let the salad sit for 5 minutes before serving to allow the flavors to meld.

Enjoy the contrasting textures of crunchy cucumber and tender kale, with a bright, tangy dressing. Serve alongside grilled chicken or fish for a complete meal.

Conclusion

Great choices await in our roundup of 18 delicious kale salad recipes, each offering a unique blend of flavors and health benefits. Whether you’re a kale enthusiast or just looking to add more greens to your diet, there’s something here for everyone. We’d love to hear which recipes you try and adore—drop a comment below! Don’t forget to share your favorites on Pinterest to spread the kale love. Happy cooking!

Bella Bacinos