This vegan Lemony Kale Salad recipe has avocado, chickpeas, and a zesty lemon vinaigrette. It’s super simple so you can customize it with nuts, seeds, fruits, vegetables, and other proteins. There’s a reason this scrumptious salad has been shared on Pinterest almost 250K times and loved by so many!
Lemony Kale Salad with Chickpeas & Avocado
Kale is LOADED with fiber, and essential vitamins and minerals, making it a smart choice for any meal of the day.
This scrumptious salad is a perfect way to use up that big bunch of kale you picked up from the farmers market.
The whole salad only has a few ingredients and is dressed in a versatile lemon vinaigrette. You can personalize it with endless combinations.
First, let’s talk about the elephant in the room…
Do I have to massage the kale for this salad?
The short answer is…maybe. It really depends on the type of kale.
The reason we massage kale is to make it softer, more palatable, and therefore more enjoyable.
Certain kale leaves are less tender and simply aren’t pleasant to chew without tenderizing. Others are naturally tender and don’t require it.
Here’s my general rule:
Curly kale: Chewy, rough texture on the edges; always massage before adding other ingredients to a curly kale salad. Curly kale is what I used in this Lemony Kale Salad recipe.
Dino kale: May or may not be more tender than curly. It depends on the age and size of the leaf. I usually massage it or dress-ahead to give it time to soften.
Baby kale: No need to massage. It’s naturally tender and mild…even the stems!
Lemony Kale salad recipe steps
Step 1: Whisk vinaigrette ingredients together in a large bowl until creamy; set aside.
Step 2: Wash the kale by holding it under cold water and agitating it with your hands to remove dust and debris. Dry it by shaking it, blotting it with a clean towel or paper towels, or air dry it.
Step 3: Remove the fibrous stems from the kale. You can store them in the freezer for smoothies. Chop the kale leaves or tear into bite-sized pieces.
Step 4: Dice the avocado and rinse/drain the chickpeas. Spritz the avocado with lemon juice if you’re not dressing the salad immediately.
Step 5: To serve, pour vinaigrette over the kale leaves and massage thoroughly by squeezing it firmly with your hands to tenderize it. Do this from 1-3 minutes, or until it’s to your liking.
Step 6: Fold in chickpeas, avocado, and any other ingredients. Serve immediately or cover and refrigerate up to 48 hours.
What can I add to this kale salad?
fresh vegetables – bell peppers, onions, snap peas, radish, broccoli, cauliflower
nuts – walnuts, pistachios, pine nuts, pecans, almonds
seeds – pumpkin seeds, hemp seeds, chia seeds, sesame seeds
fresh fruit – oranges, strawberries, blueberries
dried fruit – dried cranberries, raisins
non-plant proteins – chicken, shrimp
cheese – goat, feta, mozzarella
These are just a few examples of so many!
So many of my readers have said this is their favorite kale salad. They say that, on its own, it’s crazy healthy, and lends itself to so many ingredient customizations.
A salad with so many benefits!
- naturally vegan and gluten-free
- no added sugars
- ready to eat in under 15 minutes
- perfect meal prep salad that holds up nicely
- healthy dinner salad that compliments any entree
- uses everyday ingredients
- loaded with nutritious ingredients
How long does kale salad last in the fridge?
A prepared kale salad that IS NOT dressed (and with uncut fruit) can easily last up to 3 days in the refrigerator with proper storage.
Dressed kale leaves, by themselves, may last with optimal freshness up to 3 days in the refrigerator if stored properly.
However, added ingredients like cut, fresh fruit on a dressed kale salad will likely shorten the window of optimal freshness to 48 hours.
The fact that this Lemony Kale Salad recipe uses a lemon vinaigrette helps minimize overnight browning of the avocado pieces.
The same would apply to apples and pears, but these fruits simply won’t be quite as pretty after day 2 and day 3. Their perishability can also affect the texture and appearance of the kale after the first 48 hours.
Lemony kale salad recipe ingredients
- curly kale (or dino kale)
- freshly squeezed lemon juice
- fresh garlic
- Kosher salt and black pepper
- extra virgin olive oil
- canned chickpeas (reduced sodium preferred)
- ripe avocado
Recommended Tools
More healthy kale recipes:
Turmeric Chickpea Buddha Bowl Recipe
More healthy salad recipes:
Strawberry Salad with Lemon Dijon Vinaigrette
Lemony Kale Salad with Chickpeas & Avocado
Ingredients
For the lemon vinaigrette:
- 3 Tbsp Lemon Juice about 2 lemons, juiced
- 1 clove Garlic minced
- 1/4 tsp Kosher Salt
- 1/8 tsp Black Pepper
- 1/4 cup Extra Virgin Olive Oil
- Maple Syrup (optional)
For the kale salad:
- 10 oz Fresh Kale (your choice) about 8 cups
- 1 15 oz can Chickpeas rinsed and drained
- 1 Avocado pitted and diced
Instructions
For the lemon vinaigrette:
- In a bowl, whisk together LEMON JUICE, GARLIC, SALT, and PEPPER.
- Slowly drizzle in OLIVE OIL, whisking until creamy. Cover and refrigerate until ready to serve.
- **NOTE: If the vinaigrette is too lemony for your liking, add small amounts of MAPLE SYRUP to adjust the flavor.
For the kale salad:
- Pour lemon vinaigrette over KALE and firmly massage until kale begins to soften and all surfaces are coated.
- Gently fold in the CHICKPEAS and AVOCADO; serve immediately.
RECIPE NOTES
Nutrition
Traci Antonovich
Latest posts by Traci Antonovich (see all)
- Totchos [Tater Tot Nachos] - 01/22/2020
- Instant Pot Shredded Chicken Breast - 01/17/2020
- Instant Pot Mashed Potatoes - 01/07/2020
Courtney | Love & Good Stuff says
08/12/2019 at 9:02 amI loved this salad! It was so fresh and flavourful, and easy to make as it calls for ingredients I always have on hand. We will be having this again!
Traci Antonovich says
08/12/2019 at 9:28 amYay Courtney! So glad you enjoyed it…def a fav over here too! 🙂
EP says
03/05/2019 at 7:30 pmThis was really great! We’re not big kale eaters in our house and this recipe just might get me purchasing it a bit more often. It’s going to be a new go-to lunch item for me since I can make it before and it holds up, is easy, and I like it. Thanks for sharing.
Traci Antonovich says
03/05/2019 at 7:54 pmHey thanks EP…this really makes my day! I love this salad, but I love it even more when it works so well for someone else’s routine. Thanks for taking the time to let me know 🙂
Gina M Lang says
01/25/2019 at 8:42 amThis is so tasty! I made it exactly as the recipe only I added diced grape tomatoes! Great lunch! I am newly vegetarian so your recipe helped me a lot! Thanks for the inspiration. gi
Traci Antonovich says
01/25/2019 at 5:09 pmAwesome Gina! I left the recipe super plain just so people could do add-ins, so go crazy with that 😉 and thanks for the feedback!
Kristin says
01/13/2019 at 10:27 amI’d like to make this in advance for lunches. Do you suggest I wait to put the dressing on? I’d prefer to put it on the night before so I don’t have to make a mess massaging the kale at work. Let me know what you think!
Traci Antonovich says
01/13/2019 at 10:40 amHi Kristen, thanks for asking. You can massage the kale with the dressing the night before..no prob. You might want to wait to cut the avocado on the day you’re eating the salad to prevent browning. The dressing does have plenty of lemon though, which should help keep the avocado from browning. Hope that helps, and hope you love the salad like I do 🙂
Sarita says
08/10/2018 at 6:12 pmPerfect recipe, even my 2 year old enjoyed it, thank you!
Traci Antonovich says
08/12/2018 at 10:02 amNo way, Sarita…that’s so cool! I love it when reader’s kids endorse my recipes. Makes my day and thanks for taking the time to let me know. I appreciate it! 🙂
Elle F. says
07/25/2018 at 5:21 pmJust made this salad and paired it with baked chicken. Delicious!
Traci Antonovich says
07/25/2018 at 5:45 pmYes! LOVE to hear it! I’m so glad you found the recipe…sounds perfect with baked chicken 🙂 Thanks so much for dropping by!
Heather says
07/20/2018 at 5:36 pmI do not eat added oils, would it be okay to leave it out? Maybe use the aquafaba from the garbanzos??
Traci Antonovich says
07/20/2018 at 11:20 pmHey Heather, that’s a pretty interesting idea to use aquafaba in place of the oil. If you try it, please come back and let me know how it turns out 🙂
Sophie says
06/29/2018 at 4:24 amNice Post..
Thanks for shring these healthy and delicious recipes cooking Ideas with us.
Traci Antonovich says
06/29/2018 at 6:24 amOf course, Sophie…glad you’re enjoying having them 🙂
Heidi Dutter says
06/25/2018 at 2:33 pmI tried this today and added tomatoes and feta cheese. I used half of a 12 oz bag of Kale and that was plenty. I was Delicious!
Traci Antonovich says
06/25/2018 at 3:27 pmAwesome Heidi! Yes, tomatoes and feta sound great! I kept this recipe super basic so people could add in their favorite ingredients. So glad you like it and thanks for stopping by!
Nancy Andres says
06/06/2018 at 2:31 pmLove the recipe and pics. I make a massaged kale salad, but let the flavors meld together for a few hours before eating. I find the kale is easier to chew. I pinned this and will be trying it your way down the road.
Traci Antonovich says
06/07/2018 at 5:49 amThanks Nancy! I’m on board with waiting a few hours…although, it’s hard to wait b/c I usually grab a fork and dig right in 😉
Joanne says
05/06/2018 at 2:35 amThis recipe looks awesome. Does the avacadobturn brown or can you refrigerate it for a couple days?
Traci Antonovich says
05/06/2018 at 8:00 amHi Joanne, thanks for asking. It’s very possible it may turn brown, but there is a lot of lemon in it, which should slow it down. I’m not quite sure if that prevents it entirely…esp over a couple days. Looks like some testing is in order. I’ll have to include that in the recipe notes next time I make it 🙂
JM says
05/05/2018 at 2:36 pmI love every ingredient in this, but I did not love the salad. I’m not sure why, but the kale was very tough. I did remove the tough stems and did massage in the dressing. I even left in the refrigerator for a few hours hoping it would wilt a little. If anyone has any suggestions I will happily try it again.
Traci Antonovich says
05/06/2018 at 8:11 amWell darn JM…not sure what could have gone south for you. It might be that you didn’t massage it enough. You have to really beat it up with your hands to get it to soften…like, to the point of it feeling unnatural LOL. It might also be that kale, even when softened, isn’t your preferred texture for salad greens. Hope this helps…let me know if you have more questions or decide to try it again 🙂
DK says
05/25/2018 at 3:27 pmI have only ever made this with dino kale and we really like it. I actually crave it at times. That being said I am not the biggest kale fan so the discovery of the dino kale was revolutionary to me as it seems less bitter. When I first found this recipe here it called for 2 cups of sliced dino kale. I see it has been adjusted a little, but I have never tried the way it is listed now.
Traci Antonovich says
05/25/2018 at 3:52 pmThanks for weighing in, DK 🙂 I’m with you on the dino kale…it’s just so much easier to get used to when you’re starting out. You’re right that the recipe has been adjusted. It’s mostly because, once massaged, the kale shrinks down so much that it felt more like an avocado salad with a few strands of kale LOL, so I adjusted it. Always up to the person making it though 🙂
Jenny says
04/29/2018 at 5:40 pmI made this tonight as a side salad with lamb chops. It’s great, tasty, fresh, easy. I added chopped egg! Thank you for this recipe!
Traci Antonovich says
04/29/2018 at 7:57 pmYay! So glad you liked it Jenny…and thanks for stopping by to let me know. Day made! 🙂
Katie Grace says
03/24/2018 at 5:20 amLoving how simple yet delicious this looks 🙂
Traci Antonovich says
03/25/2018 at 10:58 amThanks Katie…love hearing that! It is super simple…and delish! 🙂
Dannii says
02/11/2018 at 1:48 amOh I adore a kale salad and lemon is a nice way to soften up the kale.
Traci Antonovich says
02/11/2018 at 6:45 amThanks so much, Dannii! Lovvvvve hearing that 🙂
Valentina says
02/10/2018 at 6:05 pmLemon is my favorite ingredient to add to kale. I just love it and think the salad would be fabulous!
Traci Antonovich says
02/10/2018 at 7:17 pmThanks so much Valentina! I absolutely love lemon and kale together too! They were made for each other, I think 🙂
Heidy says
02/10/2018 at 4:05 pmYour Kale salad looks wonderful…bonus points for using lemon and chickpeas. 2 if my favorites!
Traci Antonovich says
02/10/2018 at 7:15 pmThanks so much, Heidy! I’ll take those bonus points…gladly 🙂
Lisa Bryan says
02/10/2018 at 3:40 pmGotta love an easy, healthy and nourishing salad like this. It’s one of those salads you could easily make every week!
Traci Antonovich says
02/10/2018 at 7:14 pmHaha thanks Lisa, in fact I have made this salad many weeks 🙂 Thanks so much for the kind words…love hearing it! 🙂
Sonal says
02/10/2018 at 12:49 pmLoved the fact that how green is this recipe. Raw+VeganNd glutenfree as well! The best part is that the Dressing is so easy and not fancy! 👏👏
Traci Antonovich says
02/10/2018 at 7:02 pmThanks Sonal! I definitely tried to keep this dish pretty simple so that people could customize the ingredients. Loving your feedback! 🙂
Jessica Robinson says
02/08/2018 at 7:56 amSimple to make, wonderful flavors, and so hearty! Love the simplicity of this and that it’s packed with plenty of protein!
Traci Antonovich says
02/08/2018 at 1:55 pmThanks Jessica! Yep, I kept it super simple so people could feel free to add any ingredients. I love adding walnuts or pistachios to mine…or just eat it plain 🙂
Mairi says
02/08/2018 at 7:55 amOooh this looks really delicious, and super healthy too! I’ll be trying this for sure, I bet it makes a great side salad for a large dinner 🙂
Traci Antonovich says
02/08/2018 at 1:54 pmYou are so right, Mairi…it’s the perfect side salad. And no fuss, just a few simple ingredients. Hope you love it…thanks so much!
Monica | Nourish & Fete says
02/08/2018 at 7:48 amTraci, this looks SO good! I love all of these ingredients individually, but together?? I cannot wait to try this, maybe as a side to our next pizza night. 🙂 I want to add pine nuts!
Traci Antonovich says
02/08/2018 at 1:53 pmYay Monica! So glad to hear it! Yes, I kept the recipe very basic and left the nuts out so people could add in their favorite. Thanks and hope you love it 🙂
Teri Stephens says
02/08/2018 at 7:47 amI love this so much, and great video. The creamy avocado and the citrus and kale…so good …and EASY. Can’t wait to try this out.
Traci Antonovich says
02/08/2018 at 1:52 pmThanks Teri…so glad to hear it! Hope you love it 🙂
Ruchi says
02/08/2018 at 7:34 amPerfect pairing – Kale with Garbanzo beans. Trying this for sure looks so amazingly delicious!
Traci Antonovich says
02/08/2018 at 1:51 pmYay thanks so much Ruchi! Hope you do get a chance to try it and I hope you love it!
D says
11/08/2017 at 9:02 pmI have made this salad many times. It is my favorite salad ever. I think I could live on it. Sometimes we add walnuts. My girls love this salad also. This is a perfect salad. All things we love. I am so grateful for the recipe. Thank you or sharing.
Traci Antonovich says
11/08/2017 at 10:34 pmYou are so very welcome 🙂 Thank YOU for taking the time to tell me how much you love it…that makes my week! I love putting walnuts in mine too, but sometimes, as is. Thanks again for commenting!
Shannon says
09/11/2017 at 6:16 amHi! If I am going to make one salad at a time, what would be the measurements for oil and lemon juice?
Traci says
09/11/2017 at 8:32 amHi Shannon, to make 1 serving, I’d whisk together 1 Tbsp Olive Oil and 1-2 teaspoons Lemon Juice and of course only use a pinch of fresh garlic, salt, and pepper. You can even use less oil if you prefer, these are just suggested amounts. Hope that helps…enjoy!
Laurie Humes says
08/24/2017 at 6:30 amI love this salad. Love it!!! I always use more kale than called for…….the dressing really goes a long way. Since I use more kale, I also use more avocados and top it off with goat cheese. Yum😊😊
Traci says
08/24/2017 at 11:04 amLaurie…I LOVE it that you love this salad! You just made my week…thank you for that. Goat cheese…I have to try that. Yum!
lauren says
07/08/2017 at 6:24 ammaking this for lunch this week – can’t wait to try it!
Traci says
07/08/2017 at 9:59 amLauren, so glad to hear it! This one has gotten some rave reviews on Pinterest…and it’s easily one of my favs. Hope it become yours too 🙂 Thanks for stopping by!
Serita Marlin says
03/16/2017 at 11:18 amThis salad is AMAZING!!! Thank you for sharing the recipe!
Traci Antonovich says
03/16/2017 at 1:04 pmSerita, you’re most welcome…it’s a fav of mine too! 🙂 Thanks for dropping me a line…much appreciated!
Natalie says
03/06/2017 at 7:40 pmI’ve made this twice since Friday and it will now be part of my regular meal planning. Fantastic, delicious, easy peasy recipe.
Traci Antonovich says
03/06/2017 at 9:57 pmNatalie, you have absolutely made my month with this comment! I’m so glad you love it…and even happier that you took the time to let me know. <3 Yay! xo
Eva says
02/21/2017 at 11:00 amTried this salad last night….it was to die for! I added a teensy bit of feta and upped it on the garlic. Man was it good. Curious if you have the nutrition facts on this? Want to add this to my FitBit tracker 🙂
Traci Antonovich says
02/21/2017 at 12:04 pmEva…yes!!! So happy to hear you love it like it do! Feta (YUM!) would be killer in this! And I’ve added walnuts too. As for nutrition, I haven’t found my favorite source to post on the site, but lately I’m checking out https://happyforks.com/analyzer. Just copy and paste the ingredients into their form field and it generates info. I use it as general reference, but would consult the pros if I had very specific goals. Hope that helps 🙂 Thanks so much for your feedback!
Kimberly Coronado says
01/25/2017 at 2:03 pmJust wanted to let you know that I have made this salad countless times and it is so delicious, I usually add more kale than is called for, but I love this salad–It was my go to meal when I first started out as a vegan.
Traci Antonovich says
01/26/2017 at 8:09 amHiya Kimberly, I’m so happy to hear this. Funny enough, I made the recipe a few weeks ago and ended up adding several cups of kale to it…because kale LOL. So, don’t be surprised when I edit the recipe here on the site. Also, makes my month to know this salad got you through the transition to vegan. SO cool! Thanks for letting me know 🙂
Jen K. says
09/10/2016 at 1:04 pmThis looks absolutely delicious!!! I cannot wait to try it! I think my kids and husband will love it too. I’ve been looking for salads exactly like this that are nutritious and delicious for our lunches. This will fit the bill perfectly- thank you!
The Kitchen Girl says
09/10/2016 at 4:01 pmThanks SO much for taking the time to comment…you’ve just made my day! I can’t wait for you to love it like I do 🙂 And it does make the perfect lunch…I can’t get enough!
Margo says
07/16/2016 at 10:43 amGreat recipe! Sunflower seeds also work in place of the pistachios. I’ve considered adding sun dried tomatoes, but haven’t tried it yet. What do you think of that idea?
The Kitchen Girl says
07/16/2016 at 2:17 pmHey Margo, yeah sunflower seeds…great addition! Pistachios get a little spendy, so that’s a great substitution. As for sundried tomatoes (one of my fav ingredients)…I’m a little biased. I think yeah, and I think fresh tomatoes might even be better, but only during tomato season 🙂 Hey, thanks for dropping by and leaving a comment. Love to hear you again anytime!
Ali says
06/27/2016 at 8:36 pmI just made this for the 2nd time in 2 days and it is A-MAY-ZING!!!! I added leftover quinoa and used toasted pine nuts because I did not have pistachios. OMG!!!! So good, it’s all gone now and I can’t stop thinking about it. So easy to make and so delicious, even my three year old had a bowl!
The Kitchen Girl says
06/28/2016 at 7:15 amOmgosh Ali…you just made my week!…my month! Your enthusiasm is so contagious 🙂 I do hope you’re signed up to receive my recipe updates, because I don’t want you to miss any opportunities to be this happy. Thank you sooooo much for taking the time to leave this best-ever comment. Cheers!
Nicole Gilfillan says
06/27/2016 at 2:10 pmBecause pistachios are so expensive, I plan on using walnuts. They are sold in bulk very cheaply at a local store. Can’t want to try it!!!
The Kitchen Girl says
06/27/2016 at 2:45 pmNicole, thanks for the comment! Yep, I always have walnuts on hand and I think they’d be perfect in this recipe. In fact, I’ll make a note on the recipe. Cheers! 🙂
Violet Lopez says
05/29/2016 at 1:46 pmMy grandson’s doctor recently told my son not to allow him to have processed foods because it is flaring up his alleregies. I am looking for healty recipes that we can all enjoy as a family.
The Kitchen Girl says
05/31/2016 at 7:35 amHello Violet, I sure hope his doctor was very specific about what foods are considered processed and which ones to avoid. I also hope you can find recipes in my collection to match your family’s needs. Let me know if you ever have any questions 🙂
Sonia says
08/02/2015 at 7:33 amI made this last night. Only deviation was that I completely brain farted & forgot to add the pistachios. It was DELICIOUS!!!! Loved it! Already sharing with friends. Thanks!
Traci Antonovich says
08/02/2015 at 8:13 amHey there Sonia! Thanks for taking the time to show your love…made my day. Funny you forgot the stachies because I originally wrote the recipe w/o them. You must have known 😉
Happy Sunday to you…and thanks again!