Kale Salad with Balsamic & Parmesan


In this healthy kale salad recipe, you massage the dressing into the kale, tenderizing the leaves and infusing the salad with sweet balsamic flavor. Creamy pine nuts and salty Parmesan cheese added at the end balance the flavors. Enjoy this salad on its own as a side dish or add cooked chicken, shrimp or steak to make it a full meal.

a bowl of kale topped with Parmesan cheese
Photo: Jason Donnelly
Prep Time:
15 mins
Total Time:
15 mins
6 servings


  • 3 tablespoons extra-virgin olive oil

  • 3 tablespoons balsamic vinegar

  • 1 large clove garlic, grated

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • 10 cups roughly chopped kale

  • cup grated Parmesan cheese

  • ¼ cup toasted pine nuts


  1. Whisk oil, vinegar, garlic, salt and pepper in a large bowl; add kale. With clean hands, firmly massage the kale to work in the dressing. Stop when the greens are softened and reduced in volume. Stir in Parmesan and pine nuts.

Nutrition Facts (per serving)

137 Calories
12g Fat
5g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 137
% Daily Value *
Total Carbohydrate 5g 2%
Dietary Fiber 1g 4%
Total Sugars 2g
Protein 3g 7%
Total Fat 12g 16%
Saturated Fat 2g 10%
Cholesterol 4mg 1%
Vitamin A 2710IU 54%
Vitamin C 32mg 36%
Folate 40mcg 10%
Sodium 189mg 8%
Calcium 82mg 6%
Iron 1mg 4%
Magnesium 29mg 7%
Potassium 185mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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