Get ready to go green with our collection of 20 refreshing kale salad recipes, perfect for every season! Whether you’re a kale enthusiast or just looking for some healthy inspiration, these creative and delicious salads are sure to satisfy your cravings. From classic Caesar-style dressings to international flavors like Asian-inspired sesame dressing and Mediterranean olives and feta, we’ve got you covered.
In this article, we’ll take you on a culinary journey through the world of kale salads, exploring different textures, flavors, and combinations that will keep you coming back for more. So go ahead, get creative in the kitchen, and enjoy the many benefits of incorporating more leafy greens into your diet!
Tuscan Kale Salad with Lemon Vinaigrette
Experience the bold flavors of Tuscany with this hearty salad featuring curly kale, sweet cherry tomatoes, and a tangy lemon vinaigrette.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves coarsely chopped
– 1 pint cherry tomatoes, halved
– 1/2 cup Kalamata olives, pitted
– 1/2 cup crumbled goat cheese (optional)
– 2 tbsp olive oil
– 2 tbsp freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale with your hands for 2-3 minutes to soften.
2. Add the cherry tomatoes, olives, and goat cheese (if using) to the bowl.
3. In a small bowl, whisk together the olive oil and lemon juice.
4. Pour the vinaigrette over the salad and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Massaged Kale Salad with Avocado and Chickpeas
A refreshing twist on traditional kale salad, this recipe combines the creamy richness of avocado with the nutty flavor of chickpeas, all wrapped up in a tender massaged kale package.
Ingredients:
– 2 cups curly kale, stems removed and discarded
– 1 ripe avocado, diced
– 1 can chickpeas, drained and rinsed
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh cilantro for garnish
Instructions:
1. Rinse the kale and remove the stems. Cut the leaves into bite-sized pieces.
2. In a large bowl, massage the kale with your hands or a spatula until it becomes tender and slightly softened (about 5 minutes).
3. Add the diced avocado, chickpeas, olive oil, lemon juice, salt, and pepper to the bowl. Toss gently to combine.
4. Taste and adjust seasoning as needed.
5. Garnish with chopped cilantro if desired.
6. Serve immediately or refrigerate for up to 24 hours before serving.
Cooking Time: None required! This salad is best served fresh, but it can be prepared ahead of time and stored in the fridge.
Kale Caesar Salad with Garlic Croutons
Elevate your salad game with this nutrient-packed kale Caesar salad, featuring crispy garlic croutons and a tangy homemade dressing. Perfect for a quick lunch or dinner, this recipe is sure to become a favorite!
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/2 cup homemade Caesar dressing (recipe below)
– 1/2 cup garlic croutons (recipe below)
– 1/4 cup shaved Parmesan cheese
– 1 tablespoon lemon juice
Homemade Caesar Dressing:
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Garlic Croutons:
– 1/2 baguette, cut into 1-inch cubes
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. Preheat oven to 350°F.
2. Toss kale with Caesar dressing and lemon juice; set aside.
3. Bake croutons for 10-12 minutes or until golden brown.
4. Assemble salad by combining kale mixture, croutons, and Parmesan cheese.
Cooking Time: 15-20 minutes
Warm Kale Salad with Roasted Sweet Potatoes
A hearty and nutritious salad that combines the earthy flavors of kale and sweet potatoes, perfect for a cozy evening meal.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 large sweet potato, peeled and cubed
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
– 1/4 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add kale and cook, stirring occasionally, until wilted and slightly caramelized (about 5-7 minutes).
4. Combine roasted sweet potatoes and cooked kale in a bowl. Top with feta cheese and walnuts if using.
5. Serve warm and enjoy!
Cooking Time: 35-40 minutes
Kale and Quinoa Salad with Pomegranate Seeds
A refreshing and nutritious salad that combines the earthy flavor of kale, the nutty taste of quinoa, and the sweet burst of pomegranate seeds.
Ingredients:
– 2 cups curly kale, stems removed and chopped
– 1 cup cooked quinoa
– 1/4 cup pomegranate seeds
– 1/4 cup chopped red onion
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale with your hands for about 2 minutes to help soften it.
2. Add the cooked quinoa, pomegranate seeds, and red onion to the bowl. Toss gently to combine.
3. Drizzle the olive oil and apple cider vinegar over the salad, then season with salt and pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (cooking quinoa)
Asian-Inspired Kale Salad with Sesame Dressing
This refreshing salad combines the nutty flavor of sesame oil with the earthy taste of kale, making it a perfect blend of Eastern and Western flavors.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup chopped scallions (green onions)
– 1/2 cup toasted sesame seeds
– 1/4 cup grated carrot
– 1/4 cup diced cucumber
– 2 tablespoons sesame oil
– 2 tablespoons soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale with your hands for about 3-5 minutes to soften it.
2. In a small bowl, whisk together sesame oil, soy sauce, and honey until well combined.
3. Add scallions, sesame seeds, carrot, and cucumber to the kale. Toss gently to combine.
4. Pour the dressing over the salad and toss again to coat.
5. Season with salt and pepper to taste.
Cooking Time: 10 minutes
Kale Salad with Apples, Walnuts, and Goat Cheese
This refreshing salad combines the earthy sweetness of kale, crisp apple, crunchy walnuts, and creamy goat cheese for a perfect fall treat.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 large apple, diced (Granny Smith or Honeycrisp work well)
– 1/2 cup chopped walnuts
– 1/2 cup crumbled goat cheese
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale leaves with your hands until they’re tender and slightly softened.
2. Add the diced apple, chopped walnuts, and crumbled goat cheese to the bowl.
3. Drizzle the olive oil and apple cider vinegar over the salad, tossing gently to combine.
4. Season with salt and pepper to taste.
5. Serve immediately, or store in an airtight container for up to 2 hours before serving.
Cooking Time: None required! This salad is best served fresh.
Spicy Kale Salad with Mango and Lime Dressing
This refreshing salad combines the earthy flavor of kale with the sweetness of mango, a hint of spice, and a zesty lime dressing. Perfect for a light and healthy meal or as a side dish.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 ripe mango, diced
– 1/4 cup chopped red onion
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. In a large bowl, massage the kale with your hands for about 2 minutes until it becomes tender.
2. Add the mango, red onion, and jalapeño pepper to the bowl and toss to combine.
3. In a small bowl, whisk together lime juice and olive oil.
4. Pour the dressing over the salad and toss to coat.
5. Season with salt to taste.
Cooking Time: 10 minutes
Kale and Brussels Sprout Salad with Pecorino
This hearty salad combines the earthy flavors of kale and Brussels sprouts with the tanginess of Pecorino cheese, making it a perfect side dish for any winter meal.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 pound Brussels sprouts, trimmed and halved
– 1/2 cup Pecorino cheese, shaved
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add garlic and cook for 1 minute.
4. Add kale to the skillet and cook, stirring frequently, until wilted, about 5 minutes.
5. In a large bowl, combine roasted Brussels sprouts, cooked kale, and Pecorino cheese. Toss to combine.
Cooking Time: 25-30 minutes
Mediterranean Kale Salad with Olives and Feta
This hearty salad combines the earthy flavor of kale with the brininess of olives, the creaminess of feta, and a hint of tangy lemon. Perfect for a quick lunch or dinner.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup pitted Kalamata olives, sliced
– 1/4 cup crumbled feta cheese
– 2 tbsp extra-virgin olive oil
– 2 tbsp freshly squeezed lemon juice
– 1 tsp Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale with your hands for about 30 seconds to help soften it.
2. Add the sliced olives, crumbled feta cheese, olive oil, lemon juice, and Dijon mustard to the bowl. Toss until well combined.
3. Season with salt and pepper to taste.
4. Serve immediately.
Cooking Time: None! This salad is ready in just a few minutes.
Kale Salad with Roasted Beets and Citrus Dressing
This vibrant salad combines the earthy sweetness of roasted beets with the tanginess of citrus, all atop a bed of crispy kale.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 2 large beets, peeled and cubed
– 1/4 cup olive oil
– 2 tablespoons orange juice
– 1 tablespoon lemon juice
– 1 tablespoon honey
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss beets with olive oil, salt, and pepper on a baking sheet. Roast for 45-50 minutes or until tender.
3. In a large bowl, massage kale leaves with your hands until they become tender and slightly softened.
4. Squeeze citrus juices over the kale and sprinkle with honey. Season with salt and pepper to taste.
5. Top the salad with roasted beets and crumbled feta cheese (if using).
Cooking Time: 1 hour
Kale and Farro Salad with Herbed Tahini Dressing
This refreshing salad combines the nutty flavors of farro with the earthy taste of kale, topped off with a creamy herbed tahini dressing.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 cup cooked farro
– 2 tablespoons olive oil
– 1/4 cup herbed tahini (see below for recipe)
– 1/2 cup crumbled feta cheese (optional)
– Salt and pepper to taste
Herbed Tahini:
– 1/2 cup tahini
– 3 cloves garlic, minced
– 1 tablespoon freshly chopped parsley
– 1 tablespoon freshly chopped cilantro
– 2 tablespoons lemon juice
– Salt to taste
Instructions:
1. In a large bowl, massage the kale leaves with olive oil and salt until tender.
2. Add the cooked farro and toss to combine.
3. Drizzle the herbed tahini dressing over the top and toss again.
4. Sprinkle feta cheese (if using) and serve immediately.
Cooking Time: 15 minutes
Kale Salad with Grilled Chicken and Balsamic Glaze
This refreshing salad combines the nutty flavor of kale with the smokiness of grilled chicken, all tied together with a tangy balsamic glaze. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1/4 cup balsamic glaze (store-bought or homemade)
– 1 tablespoon lemon juice
Instructions:
1. Preheat grill to medium-high heat. Season chicken with salt, pepper, and garlic. Grill for 5-6 minutes per side, or until cooked through.
2. In a large bowl, massage kale leaves with olive oil, salt, and pepper until tender.
3. Slice grilled chicken into strips. Add to the bowl with kale.
4. Drizzle balsamic glaze and lemon juice over the top. Toss to combine.
5. Serve immediately.
Cooking Time: 15-20 minutes
Kale Salad with Strawberries and Almonds
This refreshing salad combines the earthy flavor of kale with the sweetness of strawberries and the crunch of almonds, making it a perfect side dish or light lunch.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 cup fresh strawberries, hulled and sliced
– 1/2 cup sliced almonds
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale with your hands for about 2 minutes to help tenderize it.
2. Add the sliced strawberries, almonds, olive oil, and apple cider vinegar to the bowl.
3. Toss everything together until the kale is well coated with the dressing and the fruit and nuts are evenly distributed.
4. Season with salt and pepper to taste.
5. Serve immediately, or store in an airtight container in the refrigerator for up to 24 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Kale and Lentil Salad with Mustard Vinaigrette
This hearty salad combines the earthy flavors of kale, lentils, and tangy mustard vinaigrette for a nutritious and satisfying meal.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves chopped
– 1 cup cooked lentils
– 2 tablespoons apple cider vinegar
– 1 tablespoon Dijon mustard
– 1/4 cup olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the chopped kale with your hands for about 5 minutes to tenderize it.
2. Add the cooked lentils, apple cider vinegar, Dijon mustard, and olive oil to the bowl. Toss until well combined.
3. Season with salt and pepper to taste.
Cooking Time: 10-12 minutes (includes massage time)
Kale Salad with Roasted Butternut Squash and Cranberries
This vibrant salad combines the earthy flavors of kale, roasted butternut squash, and tangy cranberries for a delicious and healthy fall side dish.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves chopped
– 1 medium butternut squash (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup dried cranberries
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the squash with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. In a large bowl, massage the chopped kale with the remaining 1 tablespoon of olive oil, salt, and pepper until leaves are softened.
4. Add the roasted squash, cranberries, and feta cheese (if using) to the kale. Toss to combine.
5. Serve warm or at room temperature.
Cooking Time: 40-50 minutes
Kale Salad with Smoked Salmon and Creamy Dill Dressing
This refreshing salad combines the earthy flavor of kale with the rich taste of smoked salmon, all tied together with a tangy and creamy dill dressing. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 2 cups curly kale leaves
– 1/4 cup smoked salmon, flaked
– 1/4 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp creamy dill dressing (see below for recipe)
– Salt and pepper to taste
Creamy Dill Dressing:
– 1/2 cup plain Greek yogurt
– 1/4 cup chopped fresh dill
– 1 tsp lemon juice
– 1/2 tsp honey
– Salt and pepper to taste
Instructions:
1. Wash and dry the kale leaves.
2. Remove stems and tear into bite-sized pieces.
3. In a large bowl, combine kale, smoked salmon, red onion, and feta cheese (if using).
4. Drizzle creamy dill dressing over the salad and toss to coat.
5. Season with salt and pepper to taste.
Cooking Time: None needed! This salad is ready in just a few minutes.
Kale Salad with Peaches and Burrata
This refreshing salad combines the earthy flavor of kale with the sweetness of peaches, creamy burrata cheese, and a tangy dressing. A perfect summer side dish or light lunch.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 2 ripe peaches, diced
– 1 ball of burrata cheese (about 8 oz)
– 1/4 cup olive oil
– 2 tbsp white wine vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, massage the kale with your hands for about 2 minutes to tenderize it.
3. Add the diced peaches to the bowl and toss to combine.
4. Cut the burrata cheese into small pieces and add to the bowl.
5. Drizzle the olive oil and white wine vinegar over the salad, tossing to coat.
6. Season with salt and pepper to taste.
7. Serve immediately.
Cooking Time: 10 minutes (including massage time)
Kale Salad with Spiced Chickpeas and Yogurt Dressing
A refreshing and healthy salad perfect for a quick lunch or dinner, this recipe combines the nutty flavor of kale with the creamy tanginess of yogurt, all while adding a spicy kick from the chickpeas.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves coarsely chopped
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1/4 cup plain Greek yogurt
– 2 tbsp lemon juice
– 1 tsp honey
– 1/4 tsp ground cumin
– Salt and pepper to taste
– 1/4 cup chopped red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with 1/4 tsp cumin, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until lightly browned.
4. In a large bowl, massage kale leaves with your hands until they soften slightly.
5. In a separate bowl, whisk together yogurt, lemon juice, and honey until smooth.
6. Add roasted chickpeas to the yogurt dressing and stir to combine.
7. Add chopped red onion and crumbled feta cheese (if using) to the salad.
8. Toss everything together, then serve immediately.
Cooking Time: 25-30 minutes
Kale Salad with Roasted Corn and Chipotle Lime Dressing
This vibrant salad combines the earthy sweetness of roasted corn with the spicy kick of chipotle peppers, all tied together with a refreshing lime dressing. Perfect for a light and satisfying meal or as a side dish to add some excitement to your plate.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 cup roasted corn kernels (see roasting instructions below)
– 1/4 cup chipotle peppers in adobo sauce, chopped
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast corn kernels for 15-20 minutes, or until lightly caramelized.
3. In a large bowl, massage kale leaves with your hands for about 2 minutes to help soften the fibers.
4. In a small bowl, whisk together lime juice and olive oil. Add chopped chipotle peppers and season with salt and pepper.
5. Combine roasted corn and chipotle-lime dressing in the bowl with the kale. Toss until well coated.
6. Serve immediately.
Cooking Time: 25-30 minutes
Summary
Get ready to elevate your salad game with these 20 refreshing kale recipes, perfect for every season! From classic Caesar to international-inspired creations, there’s something for everyone. Try Tuscan Kale Salad with Lemon Vinaigrette, Massaged Kale Salad with Avocado and Chickpeas, or Warm Kale Salad with Roasted Sweet Potatoes. Explore the world of flavors with Asian-Inspired Kale Salad with Sesame Dressing, Mediterranean Kale Salad with Olives and Feta, and many more. Whether you’re a kale newbie or a seasoned fan, these recipes will keep your salads fresh and exciting all year round.
