Kale Quinoa Salad

This kale quinoa salad is a fresh, healthy, and protein-packed recipe that’s perfect for meal prep, easy lunches, or a light dinner.

For more healthy and delicious salads, check out our rice salad, no-mayo potato salad, corn salad, and quinoa salad.

This kale quinoa salad is one of our favorite plant-based lunch ideas—fresh, filling, and packed with feel-good ingredients. It’s a fiber-rich, high-protein dish that Louise and I make on repeat, especially when we want something healthy, satisfying, and quick to prep.

Whether you’re eating it as a light dinner, a cold lunch idea, or bringing it to a picnic, this salad delivers bold flavors with minimal effort. 🥗

We start with fluffy quinoa, add massaged kale, and toss everything with creamy feta, crunchy almonds, and a tangy homemade dressing. Edamame adds extra protein, making this a truly balanced bowl.

The result? A vibrant, refreshing salad that’s heart-healthy, anti-inflammatory, and loaded with wholesome ingredients your body will thank you for ☀️.

It also keeps well in the fridge, making it perfect for meal prep or work lunches. You can enjoy it cold or at room temperature, and it’s easy to adapt with what you have on hand.

Whether you’re looking for a vegetarian quinoa salad recipe or just something fresh and delicious, this one hits all the marks. 💚

Simple, nourishing, and full of flavor—this is the kind of salad that makes eating well feel effortless.

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Kale: Dinosaur (lacinato), curly, or Tuscan kale all work well. You can use whole leaves or pre-chopped kale from the store. The kale is massaged with lemon juice and salt to soften it for the salad. Substitute baby spinach or shredded cabbage if you don’t have kale.
• Quinoa: We use white quinoa for its mild flavor, but red, black, or tri-color quinoa are all great options. Substitute whole grains like bulgur, farro, brown rice, or millet for a twist on this California quinoa salad.
• Edamame beans: These young green soybeans add protein and a slight crunch. Substitute chickpeas, green peas, or black beans for a different texture.
• Almonds: Toasted chopped almonds add crunch and richness. Try sunflower seeds, pumpkin seeds, pecans, or walnuts as nut-free or flavor variations.
• Scallion: Also known as green onions, they add a fresh bite to the salad. Substitute finely chopped red onion or shallots.
• Dill: Fresh dill adds a herby aroma and brightness. Chopped parsley, cilantro, or basil can be used instead for a different herbal note.
• Feta cheese: Crumbled feta brings creaminess and tang. Substitute goat cheese, shaved parmesan, or a vegan feta alternative for dairy-free options.
• Avocado: Optional, but it adds creaminess and healthy fats. Omit it or replace with hummus or a few spoonfuls of tahini for a creamy texture.
• Dried cranberries: These add sweetness and balance the savory elements. Try chopped dates, raisins, or sliced grapes instead.

Dressing:

• Extra virgin olive oil: Best for flavor. Substitute with avocado oil.
• Lemon juice: Bright and zesty. Substitute with apple cider vinegar or white wine vinegar.
• Dijon mustard: Adds tang and creaminess. Yellow mustard works too.
• Maple syrup: Adds sweetness to balance acidity. Use honey or agave syrup as alternatives.
• Sea salt & black pepper: Essential for seasoning. Add crushed red pepper for a spicy kick.
• Dried dill: Optional for added flavor. Substitute dried oregano or thyme.

Step 1 – Cook the Quinoa

Rinse the quinoa under cold water using a fine mesh strainer. This removes its natural bitterness.

Boil like pasta: Bring a pot of water to a boil, add a pinch of salt, and the rinsed quinoa. Boil for 10 to 12 minutes, until it’s tender but still has a slight bite. Drain well and let it cool.

Or simmer: Combine 1 cup of quinoa with 1½ cups of water in a pot. Bring to a boil, reduce heat, and simmer until the water is absorbed, about 10 minutes. Let cool completely.

Tip: Cook the quinoa ahead of time and store it in the fridge to make this a quick, make-ahead lunch!

Step 2 – Massage the Kale

Remove the tough kale stems by hand, then wash and chop the leaves into bite-sized pieces.

Add the kale to a large bowl, squeeze fresh lemon juice over it, and sprinkle with a little salt. Now, massage the kale with your hands for about one minute until it softens and turns darker green.

Massaging makes the kale more tender, less bitter, and easier to digest. It’s the secret to a really good kale salad!

Step 3 – Prep the Rest

Make the dressing: In a bowl or jar, whisk together extra virgin olive oil, lemon juice, Dijon mustard, maple syrup, dried dill, salt, and black pepper. Shake or whisk until smooth and creamy.

Cook the edamame: Bring a small pot of water to a boil and boil frozen edamame for 5 minutes. Drain and set aside to cool.

Toast the almonds: Add almonds to a dry pan over medium heat. Toast until golden and fragrant, then chop into pieces.

Slice the herbs: Thinly slice scallions and finely chop fresh dill.

Step 4 – Mix It All Together

To the large bowl with the massaged kale, add cooked quinoa, edamame, toasted almonds, scallions, chopped dill, and crumbled feta cheese.

Pour the dressing over the salad and toss everything until well coated.

Let the salad rest for 15 minutes to 1 hour before serving. This helps the flavors blend beautifully.

This gluten free kale salad is perfect for meal prep, work lunches, or a light dinner. It also makes a colorful and flavorful healthy picnic salad for warm-weather gatherings.

• Creamy broccoli salad
• Chickpea salad
• Black bean salad
• Mediterranean salad
• Lentil salad
• Greek pasta salad
• Pineapple cucumber salad
• Summer pasta salad

For even more salad ideas, check out our compilation of 45 best salad recipes.

If you tried this Kale Quinoa Salad recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!