10 Easy & Healthy Kale Salad Recipes!

This collection of 10 easy and delicious kale salad recipes prove that kale doesn’t have to be boring, and you don’t need to feel like you’re eating rabbit food! With colorful additions, crunchy toppings, and more-ish dressings, these salads are fantastic for meal prep or an easy lunch, and they’re totally customizable, too, so you can add in any extras to help you meet your nutritional goals. I love to add in some shredded chicken for extra protein, but they’re all veggie friendly as is, and they all work wonderful with some extras like crunchy nuts and seeds, or any salad ingredients that you might have lurking in the bottom of your fridge that need using up! 

The key to satisfying kale salads? Massaging the kale! Yep, massaging kale leaves is what we’re going to be doing here. I know it sounds a little weird, but bear with me on this one. It makes it more tender, easier to chew and digest, and it infuses it with extra flavor. Don’t be tempted to skip this step, because it really does make such a difference to the final result! Let’s get down to the recipes… 

1. Lemon Parmesan Kale Salad

Simple, tangy, and oh-so-satisfying, this Lemon Parmesan Kale Salad lets the kale shine with just a few key ingredients. It’s perfect as a side dish or a light main, and it’s one of those staple recipes that you really need to have in your regular rotation. 

Servings: 4

Ingredients:

• 6 cups kale, stems removed and leaves chopped
• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1/2 cup grated Parmesan cheese
• 1 garlic clove, minced
• Salt and pepper, to taste

Instructions:

1. Place kale in a large bowl and massage with olive oil and lemon juice for 2–3 minutes until softened.
2. Toss in Parmesan, garlic, salt, and pepper. Serve immediately.

2. Kale and Quinoa Chickpea Salad with Lemon Dressing

This hearty Kale and Quinoa Chickpea Salad is packed with plant-based protein and tossed in a zesty lemon dressing. Perfect for meal prep! I love just how colorful it is, and it’s also super satisfying. 

Servings: 4

Ingredients:

• 4 cups kale, stems removed and chopped
• 1 cup cooked quinoa
• 1 cup canned chickpeas, rinsed and drained
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, chopped

Dressing:

• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 tsp honey
• Salt and pepper, to taste

Instructions:

1. In a small jar, whisk together all dressing ingredients.
2. Massage kale with half the dressing. Add quinoa, chickpeas, tomatoes, and onion.
3. Toss with remaining dressing and serve.

3. Kale Caesar Salad

A twist on the classic, this Kale Caesar Salad swaps romaine for tender kale leaves and adds a garlicky homemade dressing. If you like, you can add some shredded chicken for extra protein, though it’s delicious just as it is! 

Servings: 4

Ingredients:

• 6 cups kale, stems removed and leaves chopped
• 1/2 cup croutons
• 1/4 cup Parmesan cheese, shaved

Dressing:

• 1/4 cup mayonnaise
• 2 tbsp lemon juice
• 1 garlic clove, minced
• 1 tsp Dijon mustard
• 1 tsp Worcestershire sauce
• Salt and pepper, to taste

Instructions:

1. Whisk dressing ingredients in a bowl.
2. Massage kale with half the dressing, then top with croutons and Parmesan.
3. Drizzle remaining dressing over the salad and serve.

4. Mediterranean Kale Salad

This Mediterranean Kale Salad is loaded with bold flavors like feta, olives, and sun-dried tomatoes, making every bite an absolute delight. I love serving this one in the summer, and it makes a great side dish for barbecues and outdoor gatherings. 

Servings: 4

Ingredients:

• 4 cups kale, chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, sliced
• 1/4 cup sun-dried tomatoes, chopped
• 1/4 cup feta cheese, crumbled

Dressing:

• 3 tbsp olive oil
• 1 tbsp red wine vinegar
• 1/2 tsp dried oregano
• Salt and pepper, to taste

Instructions:

1. In a small bowl, whisk together dressing ingredients.
2. Massage kale with the dressing, then toss with tomatoes, olives, sun-dried tomatoes, and feta.

5. Kale Apple and Walnut Salad

Crispy apples, crunchy walnuts, and a tangy vinaigrette make this Kale Apple and Walnut Salad a must-try fall favorite.

Servings: 4

Ingredients:

• 6 cups kale, chopped
• 1 apple, thinly sliced
• 1/4 cup walnuts, chopped
• 1/4 cup dried cranberries

Dressing:

• 3 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp honey
• Salt and pepper, to taste

Instructions:

1. Whisk together dressing ingredients.
2. Massage kale with the dressing, then toss with apple slices, walnuts, and cranberries.

6. Kale and Lentil Salad Bowl with Roasted Veggies

This hearty salad combines roasted veggies, lentils, and kale for a filling, nutrient-packed meal.

Servings: 4

Ingredients:

• 4 cups kale, chopped
• 1 cup cooked lentils
• 1 cup roasted sweet potatoes
• 1/2 cup roasted red peppers, sliced

Dressing:

• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• Salt and pepper, to taste

Instructions:

1. Whisk together dressing ingredients.
2. Toss kale with lentils, roasted sweet potatoes, and roasted red peppers. Drizzle with dressing.

7. Asian Kale Salad

With crunchy veggies and a sesame-ginger dressing, this Asian Kale Salad is light, refreshing, and full of flavor.

Servings: 4

Ingredients:

• 4 cups kale, chopped
• 1 cup shredded carrots
• 1 cup shredded red cabbage
• 2 tbsp sesame seeds

Dressing:

• 3 tbsp sesame oil
• 2 tbsp rice vinegar
• 1 tbsp soy sauce
• 1 tsp grated ginger
• 1 tsp honey

Instructions:

1. Whisk together dressing ingredients.
2. Massage kale with half the dressing, then toss with carrots, cabbage, and sesame seeds. Drizzle with remaining dressing.

8. Chopped Kale Avocado Salad

This creamy Chopped Kale Avocado Salad gets its luxurious texture from ripe avocado and a super simple, zesty lime dressing.

Servings: 4

Ingredients:

• 4 cups kale, chopped
• 1 avocado, diced
• 1/4 cup cherry tomatoes, halved

Dressing:

• 2 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper, to taste

Instructions:

1. Massage kale with olive oil and lime juice.
2. Toss with avocado and cherry tomatoes.

9. Cranberry Kale Salad with Quinoa

This festive Cranberry Kale Salad with Quinoa is perfect for holiday dinners or meal prep! 

Servings: 4

Ingredients:

• 4 cups kale, chopped
• 1 cup cooked quinoa
• 1/4 cup dried cranberries
• 1/4 cup pecans, chopped

Dressing:

• 3 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey
• Salt and pepper, to taste

Instructions:

1. Whisk together dressing ingredients.
2. Toss kale with quinoa, cranberries, and pecans. Drizzle with dressing and serve.

10. Easy Kale Slaw

This Easy Kale Slaw is a crunchy, tangy side that pairs perfectly with BBQ, burgers, or tacos.

Servings: 4

Ingredients:

• 4 cups kale, thinly sliced
• 1 cup shredded carrots
• 1/2 cup red cabbage, shredded

Dressing:

• 1/4 cup mayonnaise
• 2 tbsp apple cider vinegar
• 1 tsp honey
• Salt and pepper, to taste

Instructions:

1. Whisk together dressing ingredients.
2. Toss kale, carrots, and cabbage with dressing. Chill before serving.

These 10 kale salad recipes are proof that kale can be delicious, versatile, and downright crave-worth!. Whether you’re looking for a light lunch, a hearty main, or a festive side, there’s a kale salad here for every occasion. Which one will you try first? Let me know in the comments – it helps me to create and develop more recipes that you’ll love!