20 Healthy Kale Salad Recipes

Kale is one of those ingredients people buy with good plans, then let sit in the fridge because they are not quite sure what to make with it. It can seem a little too sturdy or plain at first, especially if you have only had it in salads that felt dry or hard to enjoy. The good news is that kale salads can be fresh, filling, and full of flavor when they are made the right way.

I like kale salads because they hold up well, which makes them great for lunch, dinner, or meal prep. You can keep them simple with lemon and olive oil, or make them more filling with grains, beans, fruit, nuts, or roasted vegetables. This list gives you a mix of healthy kale salad recipes that are easy to make and easy to enjoy.

Some are light and fresh, while others feel hearty enough for a full meal. Whether you want a quick lunch, a better side dish, or a healthy bowl that actually tastes good, these recipes will give you plenty of easy ideas to try.

1. Classic Lemon Garlic Kale Salad

This is a simple place to start if you want a kale salad that tastes fresh and easy. The lemon and garlic soften the strong taste of kale and make it much more enjoyable.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 large bunch kale, stems removed and chopped
2. 3 tablespoons olive oil
3. 2 tablespoons lemon juice
4. 1 garlic clove, minced
5. 1/4 cup shaved parmesan
6. Salt
7. Black pepper

Recipe Steps:

1. Add chopped kale to a large bowl.
2. Whisk olive oil, lemon juice, garlic, salt, and pepper in a small bowl.
3. Pour the dressing over the kale and massage for 2 to 3 minutes.
4. Top with parmesan and serve.

2. Kale and Apple Salad

Apples add a fresh crunch and a little sweetness that works really well with kale. This one feels light but still satisfying.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1 apple, thinly sliced
3. 1/3 cup walnuts
4. 2 tablespoons olive oil
5. 1 tablespoon apple cider vinegar
6. 1 teaspoon honey
7. Salt
8. Black pepper

Recipe Steps:

1. Place the kale and apple slices in a large bowl.
2. Whisk olive oil, vinegar, honey, salt, and pepper together.
3. Massage a little of the dressing into the kale.
4. Add walnuts, drizzle the rest of the dressing on top, and serve.

3. Kale Caesar Salad

If you like Caesar salad, kale gives it a heartier twist. It holds the dressing well and stays crisp longer than regular lettuce.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1/2 cup croutons
3. 1/4 cup shaved parmesan
4. 1/3 cup Caesar dressing
5. 1 tablespoon lemon juice
6. Black pepper

Recipe Steps:

1. Add kale to a bowl and drizzle with lemon juice.
2. Massage the kale until slightly softened.
3. Toss with Caesar dressing, croutons, and parmesan.
4. Finish with black pepper and serve.

4. Kale and Quinoa Salad

Quinoa makes this salad more filling and turns it into a great lunch. It is fresh, simple, and easy to prep ahead.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 cups cooked quinoa
3. 1 cucumber, diced
4. 1 cup cherry tomatoes, halved
5. 3 tablespoons olive oil
6. 2 tablespoons lemon juice
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale, quinoa, cucumber, and tomatoes to a large bowl.
2. Whisk olive oil, lemon juice, salt, and pepper.
3. Massage a little dressing into the kale first.
4. Toss everything together and serve.

5. Kale and Chickpea Salad

Chickpeas make this salad feel more like a full meal. It is a good option when you want something simple, healthy, and filling.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1 can chickpeas, drained
3. 1/4 red onion, sliced
4. 1 cucumber, diced
5. 3 tablespoons olive oil
6. 1 tablespoon lemon juice
7. Salt
8. Black pepper

Recipe Steps:

1. Place kale, chickpeas, onion, and cucumber in a bowl.
2. Mix olive oil, lemon juice, salt, and pepper in a small bowl.
3. Massage a spoonful of dressing into the kale.
4. Toss with the remaining dressing and serve.

6. Strawberry Kale Salad

This salad has a nice sweet and savory mix that makes kale feel more exciting. It is fresh, colorful, and easy to serve for lunch or dinner.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1 cup strawberries, sliced
3. 1/4 cup feta cheese
4. 1/4 cup pecans
5. 3 tablespoons balsamic vinaigrette

Recipe Steps:

1. Add kale and strawberries to a bowl.
2. Massage a little balsamic dressing into the kale.
3. Top with feta and pecans.
4. Drizzle the rest of the dressing over the salad and serve.

7. Kale and Sweet Potato Salad

Roasted sweet potatoes make this salad feel warm and filling. It is a nice choice when you want something healthy that still feels comforting.

Recipe Metadata:

• Time to Make: 30 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 cups sweet potato, peeled and cubed
3. 2 tablespoons olive oil
4. 1/4 cup pumpkin seeds
5. 1 tablespoon apple cider vinegar
6. Salt
7. Black pepper

Recipe Steps:

1. Toss sweet potato with a little olive oil, salt, and pepper, then roast at 425°F until tender.
2. Add kale to a large bowl.
3. Whisk the rest of the olive oil with vinegar.
4. Massage the dressing into the kale, top with sweet potato and pumpkin seeds, and serve.

8. Kale Avocado Salad

Avocado adds creaminess that makes kale easier to enjoy. This salad is fresh, simple, and good for a light lunch.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1 avocado, sliced
3. 1 cup cherry tomatoes, halved
4. 1 cucumber, sliced
5. 3 tablespoons olive oil
6. 2 tablespoons lemon juice
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale, tomatoes, and cucumber to a bowl.
2. Mix olive oil, lemon juice, salt, and pepper.
3. Massage some of the dressing into the kale.
4. Top with avocado, drizzle the rest of the dressing on top, and serve.

9. Kale and Cranberry Salad

Dried cranberries add a little sweetness that balances the kale really well. It is an easy salad that works for lunch, dinner, or a holiday table.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1/3 cup dried cranberries
3. 1/4 cup sunflower seeds
4. 3 tablespoons olive oil
5. 1 tablespoon red wine vinegar
6. 1 teaspoon honey
7. Salt
8. Black pepper

Recipe Steps:

1. Place kale in a large bowl.
2. Whisk olive oil, vinegar, honey, salt, and pepper together.
3. Massage part of the dressing into the kale.
4. Add cranberries and sunflower seeds, then toss and serve.

10. Kale and Lentil Salad

Lentils make this salad hearty enough for dinner without making it heavy. It is simple, filling, and very meal prep friendly.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 cups cooked lentils
3. 1/4 red onion, sliced
4. 2 tablespoons chopped parsley
5. 3 tablespoons olive oil
6. 2 tablespoons lemon juice
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale, lentils, onion, and parsley to a bowl.
2. Whisk olive oil, lemon juice, salt, and pepper.
3. Massage some dressing into the kale first.
4. Toss everything together and serve.

11. Kale and Roasted Beet Salad

Beets bring a sweet earthy flavor that works well with kale. This salad feels a little special but is still very easy to put together.

Recipe Metadata:

• Time to Make: 35 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 roasted beets, sliced
3. 1/4 cup goat cheese
4. 1/4 cup walnuts
5. 3 tablespoons olive oil
6. 1 tablespoon balsamic vinegar
7. Salt
8. Black pepper

Recipe Steps:

1. Roast the beets until tender, then let them cool and slice them.
2. Add kale to a large bowl.
3. Whisk olive oil, balsamic vinegar, salt, and pepper.
4. Massage the dressing into the kale, then top with beets, goat cheese, and walnuts.

12. Kale and Cabbage Slaw Salad

This salad has plenty of crunch and holds up well in the fridge. It is a nice side dish for simple lunches or dinners.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 cups shredded cabbage
3. 1 cup shredded carrots
4. 2 tablespoons olive oil
5. 1 tablespoon lemon juice
6. 1 tablespoon plain yogurt or mayo
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale, cabbage, and carrots to a large bowl.
2. Whisk olive oil, lemon juice, yogurt or mayo, salt, and pepper.
3. Massage a little dressing into the kale.
4. Toss the full salad together and serve.

13. Kale and Brown Rice Salad

Brown rice makes this salad extra filling and great for meal prep. It is a simple way to turn kale into a full lunch bowl.

Recipe Metadata:

• Time to Make: 20 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 cups cooked brown rice
3. 1 cucumber, diced
4. 1 cup cherry tomatoes, halved
5. 3 tablespoons olive oil
6. 2 tablespoons lemon juice
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale, rice, cucumber, and tomatoes to a bowl.
2. Stir together olive oil, lemon juice, salt, and pepper.
3. Massage a little dressing into the kale.
4. Toss the salad with the remaining dressing and serve.

14. Mediterranean Kale Salad

This one is full of fresh flavor and easy ingredients. The olives and feta give the kale a lot of extra taste without much work.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1 cucumber, diced
3. 1 cup tomatoes, chopped
4. 1/4 red onion, sliced
5. 1/3 cup olives
6. 1/4 cup feta cheese
7. 3 tablespoons olive oil
8. 1 tablespoon lemon juice
9. Salt
10. Black pepper

Recipe Steps:

1. Place kale, cucumber, tomatoes, onion, olives, and feta in a large bowl.
2. Whisk olive oil, lemon juice, salt, and pepper.
3. Massage some dressing into the kale.
4. Toss everything together and serve.

15. Kale and Orange Salad

Orange brings brightness and sweetness that makes kale taste lighter and fresher. This salad feels crisp and refreshing.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 oranges, peeled and segmented
3. 1/4 cup sliced almonds
4. 3 tablespoons olive oil
5. 2 tablespoons orange juice
6. 1 tablespoon lemon juice
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale and orange segments to a large bowl.
2. Whisk olive oil, orange juice, lemon juice, salt, and pepper.
3. Massage part of the dressing into the kale.
4. Top with almonds, drizzle the rest of the dressing, and serve.

16. Kale and Black Bean Salad

Black beans make this salad filling and easy enough for a quick dinner. It has a nice mix of texture, color, and fresh flavor.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1 can black beans, drained
3. 1 cup corn
4. 1 avocado, diced
5. 3 tablespoons olive oil
6. 2 tablespoons lime juice
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale, black beans, corn, and avocado to a bowl.
2. Mix olive oil, lime juice, salt, and pepper.
3. Massage some dressing into the kale.
4. Toss the salad gently and serve.

17. Kale and Broccoli Salad

This is a good crunchy salad when you want something fresh and sturdy. Both greens hold up well, so it is great for prepping ahead.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 cups small broccoli florets
3. 1/4 cup sunflower seeds
4. 2 tablespoons olive oil
5. 1 tablespoon lemon juice
6. 1 tablespoon plain yogurt or mayo
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale and broccoli to a large bowl.
2. Whisk olive oil, lemon juice, yogurt or mayo, salt, and pepper.
3. Massage a little dressing into the kale.
4. Toss everything with sunflower seeds and serve.

18. Kale and Pear Salad

Pear adds a soft sweetness that works really nicely with kale. This salad feels simple but a little more special at the same time.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 1 pear, thinly sliced
3. 1/4 cup walnuts
4. 1/4 cup crumbled goat cheese or feta
5. 3 tablespoons olive oil
6. 1 tablespoon apple cider vinegar
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale and pear slices to a bowl.
2. Whisk olive oil, vinegar, salt, and pepper together.
3. Massage some of the dressing into the kale.
4. Top with walnuts and cheese, then serve.

19. Kale and Roasted Carrot Salad

Roasted carrots add sweetness and make the salad feel a little more hearty. It is a good mix of fresh and warm ingredients.

Recipe Metadata:

• Time to Make: 30 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 3 carrots, sliced
3. 2 tablespoons olive oil
4. 1/4 cup pumpkin seeds
5. 2 tablespoons lemon juice
6. Salt
7. Black pepper

Recipe Steps:

1. Toss carrots with a little olive oil, salt, and pepper, then roast at 425°F until tender.
2. Add kale to a bowl.
3. Whisk the rest of the olive oil with lemon juice.
4. Massage the dressing into the kale, top with carrots and pumpkin seeds, and serve.

20. Kale and Tuna Salad

This is a simple high-protein salad that works well for lunch. The tuna makes it extra filling while the kale keeps it fresh and crisp.

Recipe Metadata:

• Time to Make: 15 minutes
• Servings: 4

Ingredients:

1. 1 bunch kale, chopped
2. 2 cans tuna, drained
3. 1 cucumber, sliced
4. 1 cup cherry tomatoes, halved
5. 3 tablespoons olive oil
6. 2 tablespoons lemon juice
7. Salt
8. Black pepper

Recipe Steps:

1. Add kale, tuna, cucumber, and tomatoes to a large bowl.
2. Whisk olive oil, lemon juice, salt, and pepper.
3. Massage a little dressing into the kale.
4. Toss everything together with the remaining dressing and serve.