Kale Salad Recipe (with Honey Dijon Vinaigrette)
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Simple ingredients and simple instructions (including how to massage kale) make this Kale Salad Recipe an absolute keeper!
Have YOU jumped on the kale bandwagon? I have to admit, I’m a slow convert. It took me forever to get into quinoa, a bit longer to adopt any kind of interest in an instant pot, and now, here I am. Making kale salad, and sharing this great recipe with you!
Step-by-step photos and instructions are below. Jump to the recipe card if you wish!
Why you’ll love this
- Kale is super healthy for you and tastes great when you prepare it correctly!
- This recipe includes fresh fruit, dried fruit and cheese. And avocado. And it’s amazing.
- This recipe won’t heat up your house in summer!
Step-by-step photos and tips and tricks are below. Jump to the full recipe card instead
All about Kale
Can you eat raw kale in salads?
You do not need to cook kale leaves in order to enjoy them. Kale DOES have a tougher texture and a slightly bitter taste, but I have found that it makes a great salad when you massage the leaves of kale beforehand and cut the kale into thin ribbons.
This way, all the other complementary ingredients can be introduced at the same time, which will offset some of the kale’s bitterness.
What kind of kale to use in salad?
Excellent question. Baby kale, if you can find it is easier to use as you won’t need to massage it, it’s super tender already and they’re small and thinner leaves than curly kale or Tuscan kale. I used curly kale in this recipe!
How to prepare kale for salad:
Remove stems from kale and chop into bite-sized pieces. Place the chopped kale in a large bowl. Add in sea salt and massage the kale with your hands until it starts to turn a darker green. This will make the kale more tender and easier to eat.
Don’t massage it like bread dough, it’s more like you are taking handfuls of kale and scrunching it in your hands. Do this for about 1-2 minutes or until it turns a darker green. You should see a noticeable difference in texture between the massaged kale and the untouched kale.
What can I substitute in my kale salad?
You can add in your favorite salad ingredients depending on your preference. Some substitutions could be:
- Pears: you can use a granny smith or honey crisp apples instead of using a pear.
- Pecans: add in some chopped almonds or walnuts
- Dried cranberries: add in dried cherries, blueberries, or golden raisins
- Feta cheese: use goat cheese, mozzarella balls, or blue cheese.
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For extra protein and to make a complete meal, you can also add in:
- Grilled chicken or salmon
- Roasted chickpeas
- Roasted sweet potatoes
- Quinoa
- Roasted beets (not so much extra protein, just a really great flavor)
In the dressing – you could use a stone ground mustard, and switch out the honey for maple syrup – or try this mustard vinaigrette recipe.
How to make this recipe
This is a step-by-step photo guide. Full ingredients and instructions are in the printable recipe card below.
JumpGet prepped. Remove stems from the kale and chop into bite-sized pieces. Thinly slice the red onion, shred the cabbage, dice the pear, and cut the avocado. Measure out the cranberries, pecans, and feta so everything is ready to go.
Make the dressing. In a small bowl, whisk together the olive oil, vinegar, Dijon mustard, honey, and salt until smooth and slightly thickened.
Massage the kale. Place the chopped kale in a large bowl and sprinkle with the sea salt. Use your hands to massage the kale for 1-2 minutes, grabbing and gently scrunching it until it turns a darker green and softens. It should feel more tender and less stiff.
Build the salad. Add the red onion, dried cranberries, cabbage, avocado, pear, pecans, and feta to the bowl with the kale.
Toss and serve. Pour the dressing over the salad and toss until everything is well coated and evenly combined.
Let it sit (optional but worth it). Let the salad rest for 20-30 minutes for the best flavor, or serve right away if you’re ready to eat.
Storage Instructions
This kale salad tastes best when eaten fresh on the day that you combine the ingredients, but it will stay for 2-3 days when stored in the refrigerator.
If you just prep the ingredients (and don’t mix them all together), they will last for up to 4-5 days. If you are looking to prepare this kale salad ahead of time, prep the components ahead and then combine them on the day that you need them for the best results.
More recipes to love
Some of our favorite salad recipes:
- Arugula Salad (with Lemon Vinaigrette). This is the one you’ve been looking for! Peppery arugula mixed with bright tomatoes, parmesan, and dressed with fresh lemon vinaigrette. Perfection!
- The Best Tuna Salad Ever. Crunchy, spicy and full of flavor – this is not your average tuna salad recipe! Jalapenos, onion, tomatoes, and celery all feature in this super easy to make recipe!
- Easy Coleslaw (Homemade Coleslaw Dressing Recipe). Basic ingredients make this Homemade Coleslaw Recipe a cinch to make! With a Creamy Coleslaw Dressing, this side will be a welcome addition to any table.
- Watermelon Feta Salad. Featuring juicy watermelon, tangy feta cheese, and fresh mint makes the perfect dish for hot days! Experience the ultimate summer duo with this irresistible recipe.
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Kale Salad Recipe (with Honey Dijon Vinaigrette)
Ingredients
Honey Dijon Vinaigrette:
- ¼ cup extra virgin olive oil
- 1 ½ tablespoon red or white wine vinegar
- 1 tablespoon Dijon mustard
- 1 ½ teaspoon honey
- salt to taste
Kale Salad
- 8 ounces curly kale This will be ½ of a 1 lb bag of chopped kale or 5 cups chopped and packed kale
- ½ teaspoons sea salt
- ½ cup red onion diced
- ½ cup dried cranberries
- ½ cup purple cabbage chopped
- 1 avocado diced
- 1 medium pear chopped with skin on (I like Bartlett pears)
- ½ cup pecans chopped
- ½ cup feta cheese
Instructions
Make the dressing
- Whisk together ¼ cup extra virgin olive oil, 1 ½ tablespoon red or white wine vinegar, 1 tablespoon Dijon mustard, 1 ½ teaspoon honey and salt and pour over salad ingredients.
Massage the kale
- Remove stems from 8 ounces curly kale and chop into bite sized pieces and place in a large salad bowl.
- Add in ½ teaspoons sea salt and massage the kale with your hands until it starts to turn a darker green. This will make the kale more tender and easier to eat. Don’t massage it like bread dough, it’s more like you are taking handfuls of kale and scrunching it in your hands. You want to do this for about 1-2 minutes or until it turns a dark green. You should see a noticeable difference in texture between the massaged kale and the untouched kale.
Make the salad
- Add in ½ cup red onion, ½ cup dried cranberries, ½ cup purple cabbage, 1 avocado, 1 medium pear, ½ cup pecans, ½ cup feta cheese, to the bowl.
- Toss salad to combine salad and dressing.
- Enjoy right away or let it marinade in the salad dressing for 20-30 minutes before serving for best flavor. Enjoy!
Notes
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Nutrition
Nutritional information is an estimate and provided to you as a courtesy. You should calculate the nutritional information with the actual ingredients used in your recipe using your preferred nutrition calculator.
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About Kylee Ayotte
I am a born and raised New Zealander (a Kiwi), now living in Phoenix, Arizona. I’m happily married to the love of my life – a hot American boy I met while traveling the world. I’m a mama to 2 awesome little boys and love red things, rugby, cheesecake, and bacon. Mmmmm. Bacon. Meet Kylee
Hi Kylee,
This was amazing and even more amazing the second day. I am actually about to make it again now.
Thanks for the recipe
OMG this was AMAZZZZZZZING!!! Thank you!!
I am a huge kale lover but my husband and little one tend to be a lot more picky. I made this salad with my fingers crossed and it was a huge hit! The cranberries and pear added a delicious sweet component that blended so well with the creaminess of the avocado and crunchy kale…best of all it is super healthy! SO GOOD!