12 Favorite Kale Salads (Plus, How to Make the Best Kale Salad!)
Updated by Kathryne Taylor on August 29, 2024
Why do I love kale salads? For starters, they’re a great pack-for-lunch option. Dressed kale salads keep well in the refrigerator for a couple of days, unlike most salads made with more delicate greens.
Secondly, kale salads are packed full of nutrients and fiber thanks to the kale and complementary produce. Did you know that just one cup of kale offers over two times the amount of Vitamin A you need in one day? It’s no wonder I feel like Wonder Woman after I eat a giant kale salad.
Last but not least, kale salads are perfect for when you’re in the mood for a big meal but don’t want to feel weighed down afterward. They’re especially great during and after the holidays—whether you’ve overindulged in cookies or need a hearty option to offer vegetarians.
There is a right and a wrong way to make kale salad. Kale salads should be dense and delicious, not bitter, poky or difficult to eat. I’m doing my part to spread the news by sharing my best kale salad tips below. You’ll also find twelve of my favorite kale salad recipes. Kale salads to the rescue!
How to Make the Best Kale Salad
1) Remove the ribs.
Regardless of which variety of kale you choose (they all make great salads), you’ll first want to remove the tough ribs from the leaves. Use a chef’s knife (here’s mine) to slice out the stems or just pull the leaves from the ribs with your fingers. The ribs are too chewy and distracting to include in the salad, but you can chop them and sauté them later. Or feed them to your dog, if your dog will eat anything like Cookie!
2) Chop the kale.
Then, you’ll want to chop the kale into pretty small, bite-sized pieces. Eating kale salads made with pieces of giant kale is mighty awkward.
3) Sprinkle with salt.
Next, transfer the kale to a serving bowl and sprinkle it lightly with sea salt (salt helps cut the bitter flavor of kale).
4) Massage the kale.
Yes, this step sounds ridiculous, but it makes all the difference. Reach into the bowl with (clean) hands and start grabbing handfuls of kale. Scrunch, release, scrunch, release. Repeat until the kale is fragrant and dark green. This makes the kale less poky and more palatable. Kale is tough, so don’t worry about damaging the leaves! This step should take 30 seconds or less.
5) Dress the kale.
Drizzle in a bold dressing and massage that into the leaves so the kale is lightly and evenly coated with dressing (this is important!). Kale does particularly well with zippy dressings. If you’ve always followed the standard vinaigrette formula (one part vinegar to three parts oil), you’ll probably want to up the ratio of vinegar for kale salads. I tend to add a little more dressing to kale salads than other green salads.
6) Toss well.
Now is the time to toss in additions like toasted nuts, grated/crumbled cheese and/or chopped raw fruits and veggies. If you have time, let the salad marinate for ten minutes before serving. Ta da! Best kale salad ever.
12 Favorite Kale Salads
Below, you’ll find my twelve favorite kale salads, plus special diet details and comments from readers who can vouch for these salads. I especially love to toss massaged kale with chewy cooked whole grains, like farro or wild rice, and add some creamy soft cheese, like feta or goat cheese. As you’ll see, kale works with a variety of flavors.
1) Farro and Kale Salad with Goat Cheese
Vegetarian
“Made this tonight….quick, easy and SOOO DELICIOUS. Added a couple extra teaspoons of red wine vinegar per your suggestion and that put it over the top. It will be easier to use more of that never ending kale from the garden this summer!! Thank you!” – Cathy
2) Chopped Brussels Sprout and Kale Salad with Creamy Tahini-Maple Dressing
Gluten free
“This is the first recipe I’ve tried from your site, which I’ve visited for several months, and now I’m wondering what’s taken me so long! This salad is delicious, and the dressing combines ingredients I never would have thought to put together, lending a salty, sweet, umami punch (somehow all at once!) to the greens. I’m looking forward to my leftovers at lunch today!” – Lauren
3) Kale, Apple & Goat Cheese Salad with Granola “Croutons”
Gluten free
“I made this for lunch meal prep, and I have to say that it is one of the best salads I’ve ever tasted! It is seriously packed with flavor. I’m already looking forward to eating it again tomorrow! Your recipes never disappoint. Thanks so much for what you do! :)” – Sara
4) Greek Kale Salad with Creamy Tahini Dressing
Gluten free
“Made this last night and it was delicious! My husband was disappointed when he heard we were having a kale salad for dinner, but the tahini dressing and parm won him over :)” – Alexa
5) Autumn Kale Salad with Fennel, Honeycrisp and Goat Cheese
Gluten free
“I made this salad last night for dinner and had the leftovers this afternoon for lunch and both were absolutely delicious! Love this salad, plan to make it many more times and it’s a great salad to make over the holidays!” – Jena
6) Southwestern Kale Power Salad with Sweet Potato, Quinoa & Avocado Sauce
Gluten free
“My husband and I ate this for dinner tonight, and I really enjoyed it! I eat cooked kale for lunch almost every day, but I don’t really care for raw kale. I’ve never “massaged” kale before, and I was really tempted to just cook it a little to wilt it down, but I decided to try this massage method. I cut the kale in smallish pieces, and it worked really well! I loved all the textures and flavors together, and it’s so healthy. Thanks for a great recipe!” – Kristen
7) Strawberry Kale Salad with Nutty Granola Croutons
Gluten free
“I just found this recipe yesterday and made it right away. This is hands down one of the best salads I have ever had! My husband agrees. This will be a regular at our house! The granola makes enough for many more salads and I assume I can just freeze it to have ready for next time. The fennel seeds really add alot. Thanks for the great recipe!” – Lisa
8) Anything-Goes Kale Salad with Green Tahini Dressing
Gluten free and vegan
“Made this salad last night and it was delicious! The tahini dressing was very good. My son, who just returned from college, loved it. He wants me to make some for his lunch. I have enough dressing left to make another salad. Thanks! I’ve enjoyed eating several of your salads!” – Katherine
9) Mexican(ish) Kale & Quinoa Salad
Gluten free
“Phenomenal salad. One I will make again and again, and will share with my friends and family. Thanks so much, Kate!” – Lisa
10) Deb’s Kale Salad with Apples, Cranberries and Pecans
Gluten free
“OMG this is the second kale salad recipe I’ve tried from this blog and I think I had a new favourite vegetable! This is the perfect blend of crunchy, sweet, tart! Thanks for yet another awesome recipe (that my meat eating husband will even eat!) P.S. I did substitute celery for radishes (had to work with what was in the fridge) but I bet the radishes add a great peppery crunch!” – Natalie
11) Kale, Black Bean and Avocado Burrito Bowl
Gluten free and vegan
“I’ve always been obsessed with making my own variation on a burrito bowl, but your recipe takes the cake! Soaking the kale in lime makes it so much easier to integrate into a dish where kale might seem a little out of place. I make this at least once a week, and my husband, a ravenous carnivore, loved it, too!” – Ashley
12) Balsamic Butternut, Kale and Cranberry Panzanella
Vegetarian
“SOOOO Yummy, Kate–this salad was the star of tonight’s supper and the combination of flavors is just perfect. Will definitely do this one again for guests–too delicious not to share. Thank you!” – Cindy
More resources you might appreciate: 23 healthy make-ahead breakfast recipes, 45 recipes that pack well for lunch and 20 simple weeknight dinners. You might also like my monthly seasonal produce guides and essential kitchen tools. View all roundups and resource posts here.
Where I live, it is not common to eat kale in a salad, but is is often used in dishes with mashed potato. But now I will definetely make salad number 3 with the cashews and quinoa!
The cumin-lime kale from that burrito bowl is probably one of my favorite ways to eat kale ever! The dressing is so easy to make, but it makes such a difference in the entire dish. Thanks for reminding me how much I love that recipe :)
Thanks, Kate! I’m totally with you on that cumin-lime kale. :)
Pinning this for later! So many great recipes! I’m not sure which one to try first! These will be perfect for easy lunches to take to school.
Can’t wait to try some of these! I’ve been buying a giant bunch of kale at the farmers’ market every weekend lately and more ideas for how to use it are always welcome.
My dog LOVES kale! He always gets the stems and sometimes steals a full leaf. But he’s kind of goofy and also thinks carrots are treats. :)
Cookie is the exact same way! This picture of her eating kale cracks me up: http://instagram.com/p/ls0y2klkmT/?modal=true
MMM, I love kale!! These all look delish!
What an extremely useful post to find in my inbox this morning, i am fortunate to grow kale year round where I live so I will be referring to this post often! I love kale salads and people seem to ask me about the recipes so now I can forward them this post and give them options! thanks so much.
Barbara, I’m jealous of all your fresh kale! Thank you for sharing my post with your friends.
I love all things kale. Especially raw in salads with fruit or nuts. Perfect. I would like to re-blog this post under Found Treasures where my patients can find delicious nutritious recipes. I’ll await your approval.
Hi Tracey, thanks for asking. I’m sorry, though, I don’t allow my recipes to be published elsewhere. If you’d like to share one of my photos and link over to the post for the others, that would be fine with me.
That was my intent. To give you full credit and a link to read the full post on your site. Thank you for getting back to me and I will refrain from re-blogging your posts.
Tracey
What a great post! As a lover of kale I can’t have enough recipes for various salads – and dressings – which includes this fab leafy green. Your blog is very inspirational and beautifully laid out. Would love to feature you on my blog greenswede.net – posts like this one are fantastic. Birgitta
Still loving these roundups! It’s great to see all the ideas that can come from one ingredient/idea.
http://www.youtube.com/sparklesandsuch26
Hi Kate! Just wondering if you have ever prepared kale for a salad by blanching it for 30 seconds, then shocking it in cold water? That’s how I usually prep my kale for eating it raw…wondering if the salt treatment you describe makes the kale just as tender?
Hey Jen, no, I haven’t tried that! The salt treatment is really easy, though, if you want to give an alternative method a try.
Kale salads are totally my jam! Can’t wait to try all of these!
I massage my kale as well, but I always do it with avocado, yes salt and lemon. Happy m-sagging!
Oh, I need to try some of these gorgeous salads! Last night I made your Roasted Delicata Squash, Pomegranate and Arugula Salad, substituing massaged kale for the arugula and adding some quinoa to make it a meal. It was SO good!
Oh man, that’s is such a great idea!
Love me some kale salads! I have made no. 8 multiple times. Most often I pick the dressing then throw in a whole bunch of chopped veggies with the kale – whatever I have in the fridge :)
Also coconut bacon is the most amazing thing ever!!!
Awesome! Good call on the throw-together kale salads. That’s how I make my kale salads when they aren’t for the blog. :)
I have tried many of your kale salads and enjoyed them immensely, so I’d feel remiss if I didn’t return the favor and let you know of another kale salad we enjoyed recently:
http://blog.freepeople.com/2014/09/fig-pear-salad-vanilla-bean-vinaigrette-brooklyn-supper/
The vanilla bean vinaigrette is amazingly fragrant. The kids devoured it like candy.
Thanks for sharing, Colleen! Elizabeth’s salad is just gorgeous.
You don’t know how happy this post made me–not one, not two, but TWELVE whole wonderful-looking kale salads to try! I can’t wait. Thank you!
Thank you, Linda! Enjoy!
I am not a big fan of kale, but my daughter just love it. So your post
made my day easier. Thanks for all the great idea using kale.
My wife and I are Kale converts, thanks!
It also is so much easier to prep and store than spinach!
Wonderful! !!
Oh I’ve had that kale and brussels sprout salad (#2) at Blue Door Farmstand before. Its my favorite.
Awesome!
Looking for a kale salad with pine nuts and lemon dressing had it in florida and loved it. I am so happy to have found your webpage i really enjoy it
Thanks, Bonnie! Hope you enjoy my salad recipes.
I am a doTerra Essential Oil wellness advocate and constantly look for healthy recipes. I truly enjoy kale, so your website with all the recipes for kale salad is a gold mine. Thank you.
I love these recipes and look forward to trying them.
I always wondered if you need to marinate the kale so that it becomes more tender.
Can you eat it right away once you put the dressing on?
Thanks
Yes, if you have massaged the kale, you can eat the salad right away. You might find that you enjoy it a little more if you give it a ten minute rest, though. Personal preference!
I have two golden retrievers who love good food as well and think vegies are treats. Thank you thank you thank you for the tips on kale. I just made a kale salad with a dressing I made today with chokecherry juice and apple cider vinegar I brew to add to olive oil. the salad was unquestionably fabulous!!
Thanks, Lois! Glad you enjoyed the salad!
Mm Mm! I made Deb’s Kale,Cranberry & pecan salad last night. My husband & I both loved it! The dressing is very nice (I hear you should have cider vinegar in your diet every day!)
I used thinly sliced carrots instead of radishes & toasted walnuts instead of pecans (to use what I had on hand).
Just had more of it for lunch today. Delicious!
Thank you, Bernadette! Your version sounds great!
I love your kale salad with radish, apple, cranberries and pecans. Can you suggest a savory shortbread or other to go with the salad? Thanks
Hi Jane, so glad you’re enjoying that salad. I’m not sure if these are what you’re looking for, but I think this cranberry cornbread and this quick molasses bread would be great options!
These look so fantastic! Since I can’t choose my favorite, I will be making each of the 12 salads in the coming days. I think my kids will enjoy these too and Nugget (our cocker spaniel) loves kale stems, so she will think it is a party.
Hi Chetana and fam! Hope you love each of the salads. :)
What a great selection of kale salad recipes, thanks! I’m adding this link to our Facebook page for our aquaponics customers who love and grow their own kale!
Love your website, excited to try these recipes! I want to eat healthier, just need some inspiration. I also had a pup named Cookie growing up. She looked a lot like you precious pup, only red.
Many Blessings,
Suzy
The restaurant Ted’s Montana Grill makes great kale salad. Does anyone know what dressing they use?
I thought I was the only one who fed her dog kale! Kona loves the stuff so much she’ll try to steal it out the fridge every time we open the door. Puppies aside, these recipes look delicious, I’ll be making one tonight (and Kona will be feasting on kale steams).
I used this to make my first homemade kale salad today after having one at a restaurant a few days back and loving it! Can’t believe I haven’t hopped on the kale train before today. I’m excited to use more of these recipes.
My new favorite way to eat kale. Thank you!
KATE TAYLOR, that is so interesting! I’ve never thought to massage my kale before. Do you know what kind of kale you’re getting in your CSA? I’m almost wondering if some types are more bitter than others? Great tip!!
The flavor combinations in this salad are so delicious. I love kale and I love Asian flavors and this salad is a perfect marriage of the two. I made it yesterday with kale from my garden and served it at dinner with friends. Everyone absolutely loved it! This is the first recipe of yours that I’ve made but I’ll definitely be trying others. Thank you so much Kate for sharing your scrumptious creativity.
Today I have learned– finally– how to make a raw kale salad!! Thank you so much for sharing your knowledge and ideas!! God bless you!!
Hi Kate,
I am preparing kale salad for 100, could you suggest how many bunches of kale I would need? Have toasted shaved almonds and dried cranberries and grated parmesan cheese to add with lemon-garlic salad dressing. Thanks for any help.
Hi Colleen, that’s a lot of kale salad! I’m not sure how many bunches you’ll need, especially since bunches of kale vary significantly by weight. If you’re aiming for side salads, I’d guess you could get 3 to 4 servings per bunch, but it really depends on the size of the bunch and serving size. Sorry, wish I could say for sure!
Hello Cookie, I loved your sweet and tangy kale salad salad, i could eat it all night long!!! thanks for the recipes …Michel
Great site, very healthy with unique tasty
Bravó Kate
Adelaide from Verona Italy
Thank you, Adelaide! I’m so happy you found my blog.
I love this post and especially your tips at the beginning. Speaking of which, it drives me crazy that most prepackaged kale (those huge bags) include the ribs. I guess I’m just going to have to get heads of it and skip the convenience of the bags.
Thanks for the great recipes!
I know, right! I am happy you found it helpful. You are welcome!
These sound so good but I will have to make a few modifications because I have nut allergies.
I try to provide substitutions when available. Just check out the notes below the recipe!
Hi,
I love your salads and have been making them for a couple of years. But today I went to make the one with feta, black beans, cilantro, pumpkin seeds etc and it was gone!! I am in a panic. I am sure the new salads are great and I can’t wait to try them but can you provide link to the old ones?
Anna
Hi Anna! All of my salads are still up there, I haven’t taken any down. Here are all of my salads: https://capital-fly.pro/category/food-recipes/salads/%3C/a%3E. I think you are thinking of this salad: https://capital-fly.pro/southwestern-kale-power-salad/%3C/a%3E. I hope this helps!
My sister discovered that we oldsters suffering arthritis in our hands can massage kale using the paddle blade of our stand mixer. I chopped the kale after removing the ribs and put it in for there until I liked the results. I love your salad, soup, and monster cookie recipes.
What is your favorite thing to do with the ribs? I always throw them away but you mentioned keeping them and cooking later. Thank you! (PS my dog won’t eat veggies… one time he chewed up/shredded/spit out a carrot like it was a stick! )
Hi Tara, you could put them in a veggie broth, smoothies, juices, etc!
I love kale. I think most people who don’t like it just haven’t had it prepared right! My favourite kale salad is the tahini Caesar one in your cookbook; it was my birthday this past weekend and that’s actually the side dish my mom made for my dinner with pasta!
Thank you for sharing, Hayley!
I have had success with putting the kale pieces in the food process with the little plastic blade to massage the kale. You can then also add the dressing after you “massage” it a minute.
Thank you for sharing your method, Jeannie!
I love kale salads and what works for me best is to put them in the food processor after have taken the stems off. Then I wash it and dry it with paper towels and keep it in the fridge well wrapped in extra paper towel. This way I can make it into a salad but also sprinkle it in los of other foods almost every day. My husband thinks its parsley and eats it happily without realizing what a healthy meal he is eating
I love kale salads and what works for me best is to put them in the food processor after have taken the stems off. Then I wash it and dry it with paper towels and keep it in the fridge well wrapped in extra paper towel. This way I can make it into a salad but also sprinkle it in los of other foods almost every day. My husband thinks its parsley and eats it happily without realizing what a healthy meal he is eating
( forgot to say that I only chop it to the size I like and works for me)
Thanks for share this
Recipes great when I look at the caloric /fat content I almost die! Please can you come up with some tasty lo cal alternatives???
Thanks
Hi Marianne, I appreciate your comment and feedback. Please refer to my nutritional disclaimer here: https://capital-fly.pro/nutrition-disclaimer/%3C/a%3E. Although I believe these to be healthy for various reasons, I’m not a registered dietitian and you need to make the decision best for you. If you want lower calorie, you can decrease the amount per serving.
I tried the very first recipe on this list following your instructions and I’m kind of addicted to it, I haven’t moved on to the others yet because I can’t always get Kale at my grocery store, but when I do, this is what I crave. Wonderful recipe Kate! Thanks
You’re welcome, Nicole!