Our kale salad with honey mustard dressing is a refreshing, vibrant, and nutritious recipe you can serve as a side dish for a special meal or as a main for a light and tasty lunch.

You’ll love how easy it is to put together with simple, wholesome ingredients.

The earthy, slightly bitter, and somewhat peppery flavor of kale is softened by a creamy, tangy, and slightly sweet dressing made with olive oil, mustard, and maple syrup or honey.

Kale salad with grated carrot and avocado on the side

Dietary Note: this recipe is suitable for a vegetarian, vegan, and gluten-free diet.

Kale is a versatile autumn and winter leafy green vegetable with an earthy, bitter-sweet flavor, cabbage notes, and many health benefits.

There are many ways of eating kale; kale chips, sautéed kale, creamy kale pasta, and Tuscan white bean soup are some of the most popular.

But it is this colorful and flavorful winter kale salad that stole our hearts.

Thanks to its freshness and crunch (given by the lemon juice, green apple, and mustard dressing), kale salad is excellent as a side dish to rich and warm mains like our lentil loaf, mushroom wellington, or stuffed butternut squash.

That’s why it’s an excellent side dish for a memorable holiday dinner like Thanksgiving or Christmas.

It’s also perfect as an easy and healthy lunch if you feel like having something light but packed with flavor and nutrition.

And the best part? You can customize this salad with your favorite add-ins. We made a list of the best ones for you to choose from.

Kale salad with pomegranate seeds

Kale salad video

Ingredients & Substitutions for kale salad

ingredients for kale salad

Quantities are in the recipe box at the bottom of the page.

Kale

We use Tuscan kale, also known as cavolo nero, dinosaur kale, or lacinato kale.

Substitute curly kale for Tuscan kale. They are both delicious in this kale salad.

Our advice is only to use the tender part of the kale leaves and remove the woodier stems, as they are hard to chew when raw.

Since we are using raw kale, we must massage it with fresh lemon juice (or apple cider vinegar) and a pinch of salt.

Apples

We like to use tangy green apples such as Granny Smith apples. Their color, crunch, and acidic flavor work wonderfully with the kale.

For a sweeter flavor, substitute Fuji apples or Pink Ladies for Granny Smith.

Red Cabbage

Cabbage is another excellent winter vegetable to add to salads. For this one, we use thinly sliced red cabbage.

Substitute green cabbage for the red one. You can also use pickled red cabbage if you are into tangy flavors.

Carrots

The sweetness of shredded carrots balances out the slight bitterness of the kale. Plus, orange and dark green together are a fantastic color combination.

Substitute diced and roasted butternut squash, roasted sweet potatoes, or kabocha squash for carrots. In principle, most orange vegetables are an excellent flavor match with kale.

Avocado

Avocado adds creaminess and healthy fats. If you are more into crunchy textures, you can substitute toasted almonds, chopped walnuts, pecans, or pinenuts for avocado.

Pepitas, sunflower seeds, or mixed seeds are also good options.

Pomegranate seeds

Juicy, sweet, and a little sour add a beautiful color and flavor to this dish.

Substitute dried cranberries or diced red bell pepper for pomegranate seeds.

Feta cheese

Crumbled feta cheese or non-dairy feta cheese adds a salty and savory taste that fits beautifully with the sweetness and bitterness of the other ingredients.

Substitute shaved parmesan cheese or goat cheese.

Honey mustard dressing

Honey mustard dressing ingredients

Our honey mustard dressing is spot on for this raw kale salad. You can make it with the following:

  • Extra virgin olive oil: substitute olive oil.
  • Fresh lemon juice: substitute orange juice for a sweeter and less tangy dressing.
  • Honey: substitute maple syrup or agave syrup.
  • Mustard: Dijon mustard or yellow American mustard.
  • Salt and black pepper: we like to use sea salt or kosher salt.
  • Garlic powder: optional.
Honey mustard dressing and spoon

How to make a kale salad

US cups + grams measurements in the recipe box at the bottom of the page.

1. Massage the kale

Since kale has a robust, chewy, and hearty texture, firmer than lettuce or spinach, we want to soften its leaves when eating it raw. We do this by massaging the leaves with salt and lemon juice.

First, rinse and shake off the water from the kale leaves. Separate the leaves from the woody stems. You can do so with a knife or tear them off with your hands.

Chop the kale leaves into bite-size pieces and add them to a large bowl or serving platter. Discard the stems.

Tip: if you want to dry the kale with a salad spinner, you might need to remove the stems first.

Washed and trimmed kale

Add two pinches of salt and the juice of half a lemon juice (about two tablespoons), then pinch or massage the kale with your fingertips until you can feel it get softer (about 30 seconds).

Set it aside for a few minutes while you prepare the other ingredients.

Note: massaging the kale with lemon and salt softens its texture, making it less tough, easier to eat, tastier, and less bitter. We think this step is essential to make the best kale salad.

You should feel some of the fiber break off. Don’t over-massage. We don’t want flimsy kale. The lemon and salt help us break down the tougher kale fiber.

Massage the kale

2. Add the other ingredients

Top the kale with bite-size apple pieces, thinly sliced red cabbage, grated carrot, pomegranate seeds, and diced avocado.

Optionally, add crumbled feta or non-dairy feta.

Tip: only add the avocado if you are serving the salad within the next 30 minutes, as it might turn brown once it’s out of its shell.

Kale salad recipe with grated carrot and avocado

3. Drizzle with the dressing

To a small jar, add olive oil, lemon juice, honey or maple syrup, mustard, salt, and black pepper. Close the jar and shake well.

Tip: you can also whisk the ingredients together in a small bowl.

shaking the dressing in a jar

Drizzle half the dressing on the salad, bring to the table, and toss before serving.

Serve the other half of the dressing on the table for people to help themselves and drizzle on their portion.

Kale salad recipe with green apple and red cabbage

Variations

Kale salad with roasted winter squash

Kale salad with crumbled feta

If you have a few minutes to spare, substitute roasted butternut squash, kabocha squash, sweet potatoes, or carrots.

Peel and cut your chosen vegetable into 3/4 inch cubes, toss with olive oil, salt, and black pepper, and arrange on a baking sheet on a single layer.

Bake in a preheated oven at 430°F or 220°C for 20 minutes or until fork tender.

Kale quinoa salad

Kale quinoa salad with feta

This kale and quinoa salad is a tasty, nutritious, and colorful recipe excellent as a healthy make-ahead lunch or dinner and for meal prepping as it keeps well for several days.

We make it with bell pepper, almonds, corn, spring onion, and, of course, kale and quinoa.

Check out our kale quinoa salad recipe.

Serving Suggestions

Kale salad is best served from late September to late April when kale is in season.

It’s excellent when you have guests for dinner because it’s colorful and incredibly flavorful.

You can serve it as a side dish during your Thanksgiving or Christmas dinner, for example, next to a lentil loaf, mushroom wellington, or stuffed butternut squash.

For a more casual meal, try it with:

Questions

Can you eat raw kale as a salad?

Yes, you can eat raw kale as a salad.

The best way to do this is to massage the kale with salt and lemon juice and let it sit for 10 minutes so that the kale leaves soften and are easier and more pleasant to eat.

Also, when eating kale as a salad, we recommend discarding the woodier stems and cutting the leaves into small-sized pieces.

Can kale salad be made ahead?

Yes, you can make kale salad ahead of time. For best results, we recommend making it up to 24 hours before serving it.

However, if you plan to add avocado, cheese, and fresh fruit, do so right before serving the salad because they might change color after a few hours (for instance, avocados and apples will look less fresh after a couple of hours).

Does kale need to be cooked for a salad?

Kale does not need to be cooked for salads. Instead, we recommend massaging the kale with lemon juice and salt to soften its tough fibers and make it tastier and more palatable.

Also, we recommend discarding the woodier stems of the kale when making a kale salad.

Why do you massage kale salad?

We massage kale salad for four main reasons:
1) It makes the kale easier to chew and more pleasant to eat.
2) It reduces the kale bitterness. This happens because the fiber is broken down, and the juices from the kale soften its bitter flavor.
3) It makes it easier to digest, as the salt and lemon juice, combined with the mechanical action of massaging, partially cook the kale.
4) It tastes better. The lemon juice and salt improve the flavor of the kale significantly.

We recommend massaging kale every time you have it raw.

Storage & Make Ahead

Make ahead: kale salad is a great recipe to make ahead because the kale gets softer and more flavorful, marinating with the dressing and with the other ingredients in the refrigerator.

We recommend making it up to 24 hours before serving it. However, it can safely be stored in the fridge for up to 3 days.

If you plan to add apples, avocado, or feta cheese, do so last minute, a few moments before serving it.

Refrigerator: store kale salad leftovers in an airtight container in the fridge. The salad will improve in taste and texture up to 24 hours after making it. Then it’ll slightly degrade, but it will still be excellent for up to 3 days.

Toss again: toss the salad in some freshly made dressing before serving it, as it might dry in the fridge.

More Kale Recipes

Got leftover kale in your fridge? Make one of these wholesome and easy kale recipes; they’re delicious and great as family meals:

More winter salads

  • Butternut squash salad (chickpeas, green apple, dried cranberries, arugula, etc.)
  • Pear salad (arugula, orange wedges, pomegranate seeds, pears, orange juice, etc)
  • Fennel salad (black olives, fennel, pomegranate seeds, mustard, maple syrup, etc.)
  • Sweet potato salad (roasted sweet potato, avocado, dried cranberries, lemon, etc.)

For many more salad ideas, check out our salads category page.

Kale salad in a white bowl

Kale Salad

By: Nico Pallotta
5 from 4 votes
This kale salad with honey mustard dressing is a refreshing, vibrant, and nutritious recipe you can serve as a side dish for a special meal or as a main for a light and tasty lunch.
You’ll love how easy it is to put together with simple, wholesome ingredients.
Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
Servings: 6 people
Course: Appetizer, salad, Side dish
Cuisine: American

Ingredients

  • 6 packed cups kale stems removed and cut into bite-size pieces + ½ lemon and ¼ teaspoon salt to massage
  • ½ cup red cabbage thinly sliced
  • ½ green apple cut into bite-size pieces
  • ½ cup carrot grated
  • 1 avocado diced
  • 5 tablespoons pomegranate seeds
  • ½ cup feta cheese crumbled

Kale Salad Dressing

  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon honey swap maple syrup
  • 1 tablespoon mustard
  • ½ teaspoon salt
  • teaspoon black pepper

Instructions 

MASSAGE THE KALE

  • Rinse, dry, and separate kale leaves from the stems.
    Cut leaves into bite-size pieces and measure 6 packed cups kale. Add to a large bowl.
    Washed and trimmed kale
  • Add 2 pinches of salt and the juice of ½ lemon.
    Massage (pinch) leaves with fingertips for 30 seconds, then set aside while you prep the other ingredients.
    Massage the kale
  • Add ½ cup red cabbage (thinly sliced), ½ green apple (cut into bite-size pieces), ½ cup carrot (shredded), 1 avocado (diced), 5 tablespoons pomegranate seeds, and ½ cup feta cheese (crumbled).
    Kale salad recipe with grated carrot and avocado
  • To a small jar add, 4 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon honey, 1 tablespoon mustard, ½ teaspoon salt, and ⅛ teaspoon black pepper. Close and shake to combine.
    Alternatively, whisk ingredients in a small bowl.
    shaking the dressing in a jar
  • Drizzle dressing on kale salad, bring to the table, and toss before serving.
    Kale salad in a white bowl with lemons and avocado on the side

Video

Easy Kale Salad (in 20 mins)

Notes

Nutrition information is for one large serving of kale salad out of six servings.
STORAGE & MAKE AHEAD
Make ahead: kale salad is a great recipe to make ahead because the kale gets softer and more flavorful, marinating with the dressing and with the other ingredients in the refrigerator.
We recommend making it up to 24 hours before serving it. However, it can safely be stored in the fridge for up to 3 days.
If you plan to add apples, avocado, or feta cheese, do so last minute, a few moments before serving it.
Refrigerator: store kale salad leftovers in an airtight container in the fridge. The salad will improve in taste and texture up to 24 hours after making it. Then it’ll slightly degrade, but it will still be excellent for up to 3 days.
Toss again: toss the salad in some freshly made dressing before serving it, as it might dry in the fridge.
ALSO ON THIS PAGE

Nutrition

Calories: 210kcal, Carbohydrates: 12g, Protein: 4g, Fat: 18g, Saturated Fat: 4g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 11g, Trans Fat: 0g, Cholesterol: 11mg, Potassium: 364mg, Dietary Fiber: 5g, Sugar: 6g, Vitamin A: 4874IU, Vitamin B6: 0.2mg, Vitamin C: 39mg, Vitamin E: 2mg, Vitamin K: 136µg, Calcium: 152mg, Folate: 59µg, Iron: 1mg, Manganese: 0.3mg, Magnesium: 27mg, Zinc: 1mg
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Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

5 from 4 votes (3 ratings without comment)

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2 Comments

  1. 5 stars
    I never tried a salad with these combinations and had low expectations. I was blown away by how each of the flavors went well together! Delicious!!

    1. Fantastic, I’m delighted to hear 💪

      Thank you so much for your kind feedback and ratings, we really appeciate it ❤️

      All the best,
      Louise