This Mediterranean kale salad is a fresh, high-fiber dish packed with vibrant flavors, creamy feta, and nourishing crunch.
For more Mediterranean salad recipes, check out our Greek lentil salad, chickpea cucumber salad, healthy lentil sweet potato salad, Greek orzo salad.
The Perfect Balance of Crunch, Creaminess, and Freshness
This Mediterranean kale salad is a nutritious and delicious choice 🥗. Vibrant, refreshing, and nourishing, while staying quick enough for lunch or dinner.
The base is made with tender kale leaves, massaged until soft, then paired with juicy green apple, creamy avocado, and crunchy red cabbage. Together, they create a fiber-rich bowl of goodness that’s both satisfying and light.
We add sweet bursts of pomegranate seeds, the tang of feta cheese, and a zesty homemade dressing with olive oil, Dijon mustard, and oregano. The result is a balanced kale salad with feta that feels hearty yet fresh. 🥑
Louise and I love this salad because it fits perfectly into a Mediterranean-style eating pattern. It’s naturally low in saturated fats, supports a balanced diet, and makes healthy eating feel exciting. 🌿
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Tuscan Kale: We love using Tuscan (lacinato) kale for its dark, tender leaves and mild flavor, a classic in Mediterranean cooking. Curly kale works just as well once massaged until soft, while baby kale or even spinach are excellent options if you prefer a gentler, milder bite.
- Green Apple: Adds crisp sweetness and a refreshing crunch. Substitute with pear, grapes, or even oranges for a bright twist. For use, kale apple salad is a family favorite.
- Carrot: Grated carrot brings color and natural sweetness. Sub in shredded zucchini or bell pepper for variety.
- Avocado: Creamy avocado balances the crunch. For a lighter option, swap with edamame or chickpeas to make it a more protein-rich kale chickpea salad.
- Pomegranate Seeds: Sweet-tart flavor that pops. You can replace with dried cranberries, raisins, or fresh blueberries.
- Red Cabbage: Extra crunch and color. Thinly sliced radicchio or shaved Brussels sprouts are great alternatives.
- Feta Cheese: Adds tangy creaminess. Substitute with goat cheese, ricotta salata, or for dairy-free, try crumbled tofu with lemon juice. This gives you a delicious kale salad with feta twist without dairy.
For the dressing
- Olive Oil: Extra virgin olive oil adds richness. You can use avocado oil or walnut oil for a nutty undertone.
- Red Wine Vinegar: Tangy and zesty. Substitute with apple cider vinegar, white balsamic, or lemon juice for brightness.
- Dijon Mustard: Adds sharpness. Yellow mustard, whole-grain mustard, or even miso paste can work if you want depth of flavor.
- Honey: Balances acidity. Maple syrup or agave syrup are excellent plant-based swaps.
- Oregano: Dried oregano works beautifully. Try Italian seasoning, thyme, or even fresh basil for a different herbal note.
How to Make Mediterranean Kale Salad
Step 1 – Prep and Massage the Kale
Rinse and dry the kale, then strip the leaves from the stems. Chop them into bite-size pieces and place in a large bowl.
Add a squeeze of fresh lemon juice and a pinch of salt, then massage the leaves gently with your fingertips for about 30 seconds. This softens the kale and makes it easier to eat.
Step 2 – Add the Crunch and Color
To the bowl, add thinly sliced red cabbage, crisp green apple pieces, shredded carrot, creamy diced avocado, sweet pomegranate seeds, and tangy crumbled feta cheese. This mix gives you a rainbow of flavors and textures.
Step 3 – Whisk the Dressing
In a small bowl, whisk together olive oil, vinegar, mustard, honey, oregano, salt, and black pepper. The balance of tangy and sweet makes this an easy Mediterranean salad dressing that ties everything together.
Step 4 – Toss and Serve
Pour the dressing over the kale. Toss gently until everything is coated and glossy. Serve right away, or let it sit for 5–10 minutes so the flavors blend beautifully.
Tips
- Save time with pre-chopped kale: Buy pre-washed kale without stems for a faster, hassle-free salad prep.
- Massage the kale well: Don’t skip this step. It softens the leaves, removes bitterness, and makes every bite more enjoyable.
- Balance the flavors: If your apple is very tart, add a touch more honey or maple syrup to the dressing. This keeps your kale apple salad perfectly balanced.
- Make it ahead: Kale holds up better than most greens. You can prep it in the morning, then add avocado and feta just before serving.
- Get creative with toppings: Swap pomegranate seeds for dried cranberries, blueberries, or raisins for a sweet-tart spin on a kale pomegranate salad.
- Use seasonal produce: Pears, persimmons, or roasted squash can replace apples in fall or winter, making this a truly year-round Mediterranean salad with kale.
- Chill before serving: Let the salad rest in the fridge for 10–15 minutes to deepen flavor and keep it extra refreshing.
- Serve as a full meal: Add chickpeas, grilled chicken, or lentils.
Frequently Asked Questions
Yes! Kale holds up well, so you can prep it in the morning and add avocado and feta right before serving.
Dried cranberries, caramelized walnuts, raisins, or even blueberries work great. They are perfect if you’re making a variation for Thanksgiving with a touch of extra sweetness.
Absolutely! Skip the feta or use crumbled tofu with lemon juice for a tangy alternative.
Yes! Serve it with bread for a full meal, or add beans, lentils, or grilled protein to turn this into a hearty high fiber kale salad that works as a complete meal.
It stays fresh for up to 2 days. If storing, keep the dressing separate and add avocado just before serving.
More Easy Salad Recipes
- Mediterranean chopped salad
- Apple chickpea salad
- Greek yogurt broccoli salad
- Black bean corn salad
- Carrot chickpea salad
- Healthy broccoli cauliflower salad
- Marinated three bean salad
- Healthy coleslaw with Greek yogurt dressing
If you tried this Mediterranean kale 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!
Mediterranean Kale Salad
Ingredients
- 6 packed cups kale stems removed and chopped (about 8 oz / 225 g)
- ½ green apple chopped into bite-size pieces
- 1 medium carrot grated
- 1 avocado diced
- 5 tablespoons pomegranate seeds
- ½ cup red cabbage optional – thinly sliced
- ½ cup feta cheese crumbled
- ½ lemon juiced
- ¼ teaspoon salt
For the Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice or red wine vinegar
- 1 tablespoon Dijon mustard or yellow mustard
- 1 tablespoon honey or maple syrup
- 1 teaspoon dried oregano
- ¼ teaspoon salt or more to taste + black pepper
Instructions
- Prep the Kale: Wash and dry the kale, remove the stems, and chop the leaves into small pieces (you'll need 6 packed cups kale). Add to a large bowl with the juice of ½ lemon and a ¼ teaspoon salt. Massage with your hands for 30 seconds to soften.
- Add the Veggies: Mix in ½ green apple, 1 medium carrot, 1 avocado, 5 tablespoons pomegranate seeds, ½ cup red cabbage, and ½ cup feta cheese.
- Make the Dressing: In a small bowl, whisk 3 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ¼ teaspoon salt, and pepper until smooth.
- Toss and Serve: Pour the dressing over the salad and toss well. Serve right away or let sit 5–10 minutes for extra flavor.
Notes
- Tuscan Kale → Curly kale (massage first), baby kale, or spinach for a milder bite.
- Green Apple → Pear, grapes, or oranges for a bright twist.
- Carrot → Zucchini or bell pepper for color and sweetness.
- Avocado → Edamame or chickpeas for a protein-rich kale chickpea salad.
- Pomegranate Seeds → Dried cranberries, raisins, or fresh blueberries.
- Red Cabbage → Radicchio or shaved Brussels sprouts.
- Feta Cheese → Goat cheese, ricotta salata, or crumbled tofu with lemon for dairy-free kale salad with feta flavor.
- Olive Oil → Avocado oil or walnut oil.
- Red Wine Vinegar → Apple cider vinegar, white balsamic, or lemon juice.
- Dijon Mustard → Yellow mustard, whole-grain mustard, or miso paste.
- Honey → Maple syrup or agave syrup.
- Oregano → Italian seasoning, thyme, or fresh basil.
- Save time with pre-chopped kale: Buy pre-washed kale without stems for a faster, hassle-free salad prep.
- Massage the kale well: Don’t skip this step. It softens the leaves, removes bitterness, and makes every bite more enjoyable.
- Balance the flavors: If your apple is very tart, add a touch more honey or maple syrup to the dressing.
- Make it ahead: Kale holds up better than most greens. Prep in the morning, then add avocado and feta right before serving.
- Get creative with toppings: Swap pomegranate seeds for dried cranberries, blueberries, or raisins.
- Use seasonal produce: Pears, persimmons, or roasted squash can replace apples in fall or winter.
- Chill before serving: Let the salad rest in the fridge for 10–15 minutes to deepen flavor and keep it extra refreshing.
- Serve as a full meal: Add chickpeas, grilled chicken, or lentils.
Nutrition
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