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This mouthwatering kale salad recipe is made with lemon dressing, chickpeas, avocado, Parmesan, and nuts. It's sweet, savory, tender, and crunchy!
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Why you'll love this kale salad recipe
- It's so good it changes minds about eating fresh kale.
- The mouthwatering lemon dressing is quick, easy, and unforgettable.
- It's loaded with nutritious ingredients and super crave-worthy.
This is the kale salad recipe that makes people actually love kale salad. A simple massaging technique makes the kale super tender. The added ingredients create enticing flavors and textures that excite every corner of the palate.
"The dressing is drinkable," said a happy reader in the comments below. She's referring to the zesty lemon dressing with simple ingredients made in a flash. It's citrusy with a hint of sweet.
You'll crave the flavors and textures once you eat kale salad with simple ingredients like chickpeas, avocado, Parmesan, and nuts. Of course, you can customize the ingredients to your heart's content, but people often love it exactly as it is.
Ingredient notes
See the complete list of topping ideas below!
- Fresh kale - You'll notice in my photos how voluminous curly kale is. Of course, Lacinato kale, or dinosaur kale, is equally popular for its flavor, texture, and dark green color. Both are widely available.
- Lemon juice - Use the juice and zest from a fresh lemon or bottled juice.
- Maple syrup - Adds a hint of sweet flavor to the dressing. Another liquid sweetener can be used.
- Dijon - Adds a hint of spice and acts as a binder for the lemon dressing.
- Fresh garlic - Adds a bold, savory flavor to the dressing.
- Salt and pepper
- Extra virgin olive oil
- Chickpeas - use canned chickpeas, roasted chickpeas, or cooked beans from scratch for more volume and savings
- Avocado - Adds flavor, texture, and monounsaturated fat to this salad.
- Parmesan cheese - Adds delicious saltiness and a hint of sweetness to the flavor combination.
- Walnuts - These add a meaty texture and savory flavor to this salad.
Do you cook kale for kale salad?
No. The benefit of using raw kale for salad is that it doesn't lose vitamins, minerals, and nutrients that occur during cooking.
How to soften kale for salad
Raw kale is naturally tough and chewy, so massaging tenderizes it, making it palatable and enjoyable. To do this, remove kale stems or finely chop them, then rinse and dry the leaves. Add dressing to the kale and massage with bare hands until the leaves are soft, pliable, and well-coated. You can do this with dry kale, but it tends to fall apart due to friction. Also, you want this dressing in every single crevice.
How to make kale salad
This salad is quick to prepare and can be enjoyed as an entree or side salad. You'll find the full ingredients and instructions in the recipe card below.
First, make kale salad dressing by whisking lemon dressing ingredients until creamy. Cover and refrigerate until ready to serve.
Next, wash and dry kale thoroughly and remove stems. If using stems, chop them into small pieces and add them to the salad. Add the lemon dressing and massage the kale with your hands until it softens and the leaves are fully coated with the dressing.
Add toppings such as diced avocado, chickpeas, and other ingredients as desired. As you can see, I added Parmesan cheese and chopped walnuts. Gently toss together using salad tongs and serve.
How to store kale salad
To store, refrigerate leftover kale salad in an airtight container up to 24 hours. To make ahead, you can prep and store fresh components separately for up to 5 days and assemble the salad before serving. The lemon dressing can last a week or more in the refrigerator.
Recipe tips
- Use any kale variety for this salad. I prefer curly kale or Lacinato (dino) kale for volume and availability.
- Feel free to use the kale stems or discard them. If using stems, chop them into small pieces and add to the salad.
- Since avocado turns brown from air exposure, it's best to prep and add it before serving. The acidic lemon dressing will help but won't prevent discoloration.
- To save time, prep kale salad components a few days ahead and store them separately in airtight containers.
Recipe variations
- Turn this salad into an entree by adding chicken, shrimp, pork, beef, or bacon. Meat substitutes are always welcome, too!
- Add fresh vegetables such as bell peppers, onions, snap peas, radishes, broccoli, cauliflower, or other favorites.
- Use any variety of nuts, such as cashews, macadamia, or pistachios
- Add seeds, such as pepitas, hemp hearts, chia seeds, for more flavor, texture, and nutrition.
- Fresh fruit such as apples, oranges, strawberries, blueberries, figs, or pomegranates will add another layer of thirst-quenching flavor.
- Top this salad with homemade croutons or serve with crostini for the perfect crunch.
What to serve with kale salad
What goes well with kale salad? Everything. It's a simple salad that, of course, stands on its own. But it can be served to accompany any number of dinner recipes. Here are some ideas.
Seafood: A healthy fish entree always pairs nicely with kale salad. We love it with Air Fryer Cod, Garlic Butter Grilled Salmon, 10-minute Broiled Salmon, or Pan-Seared Chilean Sea Bass.
Pasta: Serve this salad with our favorite pasta recipes like Instant Pot Spaghetti & Meat Sauce, Chicken Pasta with Pesto Sauce, Chicken Alfredo, Chicken Penne Alla Vodka, or the famous Baked Feta Pasta Recipe.
Chicken or Pork: This salad is versatile enough to be served with Chicken Breast in Air Fryer, Pan Fried Pork Chops, Baked Chicken Drumsticks, or Italian Sausage and Peppers Skillet.
Bread: Kale salad is always a win with homemade French Bread or this No-Knead Focaccia Bread.
More healthy salad recipes
- Shaved Brussels Sprouts Salad
- Asian Slaw with Sesame Ginger Dressing
- Vegetable Quinoa Salad
- Strawberry Salad Recipe
š Recipe
Lemon Kale Salad Recipe
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Video
Note about scaling
When scaling, the light gray ingredient notes after the comma don’t change. Adjust as needed.
Ingredients
- ½ pound Kale, (about 8 cups chopped)
- 1 Lemon, zested and juiced (or Ā¼ cup lemon juice)
- 1 tablespoon Maple Syrup, or other liquid sweetener
- 1 teaspoon Dijon
- 1 clove Garlic, grated on microplane
- ā teaspoon Salt, or more as needed
- 1 pinch Black Pepper
- ¼ cup Extra Virgin Olive Oil
Recommended mix-ins (these are included in the nutrition data below)
- 1 (15-ounce can) Chickpeas (drained), or 1 Ā½ cups cooked chickpeas
- ½ large Avocado, pitted and diced
- ¼ cup Walnuts, chopped
- ¼ cup Parmesan Cheese
Instructions
- To prepare KALE, rinse, pat dry, and chop or tear into pieces. *See footnote about stems. Cover and refrigerate.
- In a mixing bowl, whisk together LEMON JUICE, LEMON ZEST, MAPLE SYRUP, DIJON, GARLIC, SALT, and PEPPER until well-combined. Slowly drizzle in OLIVE OIL, whisking continuously to create a creamy dressing. Cover and refrigerate.Note: Alternatively, you can add these dressing ingredients to a covered mason jar and shake to combine.
- To serve, pour dressing over kale and firmly massage a few minutes until the leaves are soft and all surfaces are well-coated.Note: This is a crucial step in tenderizing the kale. Alternatively, you can use a small amount of salt instead of the dressing when massaging the kale.
- Add recommended mix-ins including CHICKPEAS, AVOCADO, WALNUTS, and PARMESAN CHEESE, along with any other desired ingredients. Toss and serve.
Recipe Notes
- Use any kale variety for this salad. I prefer curly kale or Lacinato (dino) kale for volume and availability.
- Feel free to use the kale stems or discard them. If using stems, chop into small pieces and add to the salad.
- Since avocado turns brown from air exposure, it's best to prep and add it right before serving. The acidic lemon dressing will certainly help, but it won't prevent discoloration.
- I recommend serving this salad within a few hours after dressing and massaging for optimal texture.
- To save time, prep kale salad components a few days ahead and store separately.
- Check out the recipe variations too!
Equipment
- paper towels or flour sack towel
Nutrition
Nutrition facts are estimates and may vary based on brands, ingredients, and portions.
Katie Grace says
Loving how simple yet delicious this looks š
Traci Antonovich says
Thanks Katie...love hearing that! It is super simple...and delish! š
Dannii says
Oh I adore a kale salad and lemon is a nice way to soften up the kale.
Traci Antonovich says
Thanks so much, Dannii! Lovvvvve hearing that š
Valentina says
Lemon is my favorite ingredient to add to kale. I just love it and think the salad would be fabulous!
Traci Antonovich says
Thanks so much Valentina! I absolutely love lemon and kale together too! They were made for each other, I think š
Heidy says
Your Kale salad looks wonderful...bonus points for using lemon and chickpeas. 2 if my favorites!
Traci Antonovich says
Thanks so much, Heidy! I'll take those bonus points...gladly š
Lisa Bryan says
Gotta love an easy, healthy and nourishing salad like this. It's one of those salads you could easily make every week!
Traci Antonovich says
Haha thanks Lisa, in fact I have made this salad many weeks š Thanks so much for the kind words...love hearing it! š
Sonal says
Loved 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
Thanks Sonal! I definitely tried to keep this dish pretty simple so that people could customize the ingredients. Loving your feedback! š
Jessica says
Simple to make, wonderful flavors, and so hearty! Love the simplicity of this and that it's packed with plenty of protein!
Traci Antonovich says
Thanks 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 š
Mairi says
Oooh 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 š
Traci Antonovich says
You 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 says
Traci, 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. š I want to add pine nuts!
Traci Antonovich says
Yay 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 š
Teri says
I 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
Thanks Teri...so glad to hear it! Hope you love it š
Ruchi says
Perfect pairing - Kale with Garbanzo beans. Trying this for sure looks so amazingly delicious!
Traci Antonovich says
Yay thanks so much Ruchi! Hope you do get a chance to try it and I hope you love it!
D says
I 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
You are so very welcome š 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
Hi! If I am going to make one salad at a time, what would be the measurements for oil and lemon juice?
Traci says
Hi 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
I 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
Laurie...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
making this for lunch this week - can't wait to try it!
Traci says
Lauren, 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 š Thanks for stopping by!
Serita Marlin says
This salad is AMAZING!!! Thank you for sharing the recipe!
Traci Antonovich says
Serita, you're most welcome...it's a fav of mine too! š Thanks for dropping me a line...much appreciated!
Natalie says
I'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
Natalie, 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
Tried 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 š
Traci Antonovich says
Eva...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, you're welcome to run the recipe through an analyzer of choice. Hope that helps š Thanks so much for your feedback!
Kimberly Coronado says
Just 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
Hiya 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 š
Jen K. says
This 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
Thanks 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 š And it does make the perfect lunch...I can't get enough!
Margo says
Great 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
Hey 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 š Hey, thanks for dropping by and leaving a comment. Love to hear you again anytime!
Ali says
I 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
Omgosh Ali...you just made my week!...my month! Your enthusiasm is so contagious š 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
Because 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
Nicole, 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! š
Violet Lopez says
My 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
Hello 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 š
Sonia says
I 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
Hey 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 š
Happy Sunday to you...and thanks again!