Kale & Apple Salad

A refreshing and nutritious salad that combines the earthy flavor of kale with the crisp sweetness of apples. This dish is light, vibrant, and perfect as a side or a main salad for a healthy meal.

Why You’ll Love This Recipe

This kale and apple salad is the ideal blend of health and flavor. The hearty texture of kale pairs beautifully with the crunch of apples, creating a refreshing balance. It is easy to prepare, requires minimal ingredients, and can be enjoyed year-round. Whether served at a casual lunch or as part of a holiday spread, this salad is both nourishing and elegant.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Kale leaves, chopped and stems removed

• Apples, thinly sliced (sweet or tart depending on preference)

• Olive oil

• Lemon juice

• Honey or maple syrup

• Dijon mustard

• Salt and pepper

• Chopped nuts (such as walnuts or pecans)

• Shredded Parmesan or goat cheese (optional)

Directions

1. Wash and dry the kale thoroughly, then chop into bite-sized pieces. Remove tough stems.

2. Place the kale in a large bowl and drizzle with a small amount of olive oil. Massage the leaves gently for 2–3 minutes to soften.

3. Thinly slice the apples and add them to the bowl.

4. In a separate small bowl, whisk together olive oil, lemon juice, honey (or maple syrup), Dijon mustard, salt, and pepper to create the dressing.

5. Pour the dressing over the kale and apples, tossing until evenly coated.

6. Sprinkle with chopped nuts and cheese if using.

7. Serve immediately or let sit for 10 minutes to allow the flavors to meld.

Servings and timing

This recipe makes about 4 servings.
Preparation time: 15 minutes
No cooking required.

Variations

• Add dried cranberries for a touch of sweetness.

• Use a mix of red and green apples for color and flavor contrast.

• Swap walnuts for almonds, pistachios, or sunflower seeds.

• Incorporate roasted butternut squash or sweet potatoes for a heartier salad.

• Replace the cheese with avocado slices for a dairy-free version.

Storage/Reheating

This salad is best enjoyed fresh. However, if storing, keep the dressing separate until ready to serve. Store the undressed salad in an airtight container in the refrigerator for up to 2 days. If already dressed, consume within 24 hours for the best texture. This dish does not require reheating.

FAQs

How do I prevent the apples from browning in the salad?

Toss the apple slices in a little lemon juice before adding them to the salad.

Can I make this salad ahead of time?

Yes, prepare the kale and dressing separately. Slice the apples and combine everything just before serving.

Is this salad gluten-free?

Yes, all the ingredients are naturally gluten-free.

What type of apple works best for this salad?

Crisp apples like Honeycrisp, Fuji, or Granny Smith work well, depending on whether you prefer sweet or tart flavors.

Can I use baby kale instead of regular kale?

Yes, baby kale is tender and does not require massaging, making preparation quicker.

How long should I massage the kale?

Massaging for 2–3 minutes is sufficient to soften the leaves without losing their structure.

Can I make the dressing in advance?

Yes, the dressing can be stored in a jar in the refrigerator for up to one week. Shake well before using.

What protein can I add to make it a full meal?

Grilled chicken, chickpeas, or roasted salmon complement the flavors nicely.

Can I substitute the nuts if I have allergies?

Yes, try using pumpkin seeds or sunflower seeds for crunch without nuts.

Is cheese necessary in this recipe?

No, the cheese is optional. The salad is flavorful with or without it.

Conclusion

This kale and apple salad is a refreshing, versatile dish that is as nutritious as it is delicious. With its crisp texture, tangy dressing, and customizable toppings, it makes the perfect side or light meal. Quick to prepare and easy to adapt, it is a recipe worth keeping in your regular rotation.

Print