Healthy Kale Salad Recipes

Find healthy, delicious kale salad recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Eat-the-Rainbow Chopped Salad with Basil & Mozzarella

Rating: 5 stars 5
This fresh and colorful salad has all of the delicious flavors you love from the classic caprese salad, plus even more healthy veggies. Double this and top each portion with 3 ounces grilled or roasted chicken to take it from a simple side to a quick main dish.
By Carolyn Casner

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

Rating: 5 stars 1
These hearty kale salads hold up well for 4 days, making them perfect for meal-prep lunches. To keep the ingredients from getting soggy, dress this salad and top it with peanuts just before serving. For a delicious vegan option, swap in roasted tofu for the chicken breast (see Associated Recipes).
By Carolyn A Hodges, RD

Kale & Quinoa Salad with Lemon Dressing

Rating: 4 stars 2
This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.
Karen Rankin
By Karen Rankin

Mason Jar Power Salad with Chickpeas & Tuna

Rating: 5 stars 6
This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.
Katie Webster
By Katie Webster

Copycat Chick-fil-A Kale Salad

Rating: 5 stars 1
This copycat Chick-fil-A kale salad has a sweet and tangy dressing coating tender kale and cabbage leaves that have been gently massaged. This salad can sit for an hour or two; just be sure to toss it before serving to redistribute the dressing.
By Carolyn Casner

Crispy Chickpea Grain Bowl with Lemon Vinaigrette

Rating: 5 stars 5
Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.
Sara Haas Headshot
By Sara Haas, RDN

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Rating: 4.5 stars 4
Curly kale forms the base of this salad, but you could use chard or spinach. To the greens, add a multitude of chopped veggies, such as broccoli, cabbage and carrots. Finish with rich salmon for protein and a drizzle of creamy yogurt dressing to bring it all together.
By Carolyn Casner

Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Rating: 5 stars 3
Loaded with roasted sweet potatoes and shallots, black beans, quinoa, feta and pepitas, this salad makes for a satisfying meatless meal.
Hilary Meyer
By Hilary Meyer

Kale & Avocado Salad with Blueberries & Edamame

Rating: 4.5 stars 5
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.
By Lauren Grant

Cobb Salad with Herb-Rubbed Chicken

Rating: 5 stars 3
Try this satisfying salad recipe for an updated version of the classic Cobb. Kale, feta and strawberries give this chicken salad a colorful upgrade.
By Gaby Dalkin

Greek Kale Salad with Quinoa & Chicken

Rating: 5 stars 3
Toss the cooked chicken into this healthy 5-ingredient salad recipe while it's still warm to lightly wilt the kale, making it softer and easier to eat. Using store-bought salad dressing saves time, but you could also make your own Mediterranean-inspired vinaigrette.
By Joy Howard

Massaged Kale Salad

Rating: 5 stars 17
Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this kale salad recipe, just remember to remove the tough stems before you start.
By EatingWell Test Kitchen
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Inspiration and Ideas

16 Kale Salads Perfect for Summer
Kale is a great base for these summer salad recipes. When paired with fresh berries, filling proteins like salmon and chicken and other seasonal vegetables, these salads make a healthy and delicious meal. Recipes like Kale & Avocado Salad with Blueberries & Edamame and Cobb Salad with Herb-Rubbed Chicken are bright, flavorful and perfect for summertime.
Vegan Kale Caesar Salad with Tofu Croutons
Rating: Unrated 2
Swapping tofu for the bread in these meal-prep Caesar salad bowls bumps up the satiety factor with 18 grams of protein. These crispy tofu croutons originally appeared in Lauren Grant's recipe for Diabetic Living magazine (see Associated Recipes). Lacinato kale, also known as dinosaur kale or Tuscan kale, has flat, dark green-blue leaves--and its tenderness makes it perfect for eating raw, like in this salad.
Kale Salad with Balsamic & Parmesan
Rating: 5 stars 1

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.