Healthy Kale Salad Recipes

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

Staff Picks

Mason Jar Power Salad with Chickpeas & Tuna

Rating: Unrated
1
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.

Massaged Kale Salad

Rating: Unrated
11
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.

Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Rating: Unrated
3
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.

Mediterranean Lentil & Kale Salad

The kale and lentils in this Mediterranean-inspired salad recipe are combined with sweet red peppers and a bold garlic and dried tomato vinaigrette. To cut down on prep time, we use refrigerated steamed lentils, but offer instructions on preparing your own.

Citrus Kale Salad

Massaging the kale is well worth the effort because the process quickly softens the leaves for a tender bite. We’ve used green curly kale here, but red kale would also give this salad a lovely appearance. For an extra burst of citrus flavor, garnish each serving with additional lemon zest.
By Andrea Kirkland

Kale Salad with Beets & Wild Rice

Rating: Unrated
2
Beets and kale, speckled with chewy wild rice and crunchy sunflower seeds, make a satisfying, colorful dinner salad. The beets are nicest when they are sliced paper thin. Use a mandoline or vegetable slicer, if you have one.

Crispy Chickpea Grain Bowl with Lemon Vinaigrette

Rating: Unrated
3
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.

Sweet Potato, Kale & Chicken Salad with Peanut Dressing

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).

Greek Kale Salad with Quinoa & Chicken

Rating: Unrated
2
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 vinaigrette.

Eat-the-Rainbow Chopped Salad with Basil & Mozzarella

Rating: Unrated
3
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.

Winter Kale & Quinoa Salad with Avocado

Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

Cobb Salad with Herb-Rubbed Chicken

Try this satisfying salad recipe for an updated version of the classic Cobb. Kale, feta and strawberries give this chicken salad a colorful upgrade.

Inspiration and Ideas

Lentil & Roasted Vegetable Salad with Green Goddess Dressing

Rating: Unrated
3
Goddess dressing typically gets its umami-ness from anchovies, but we use miso in this super green salad recipe to keep it vegetarian. Substitute 2 chopped anchovies for the miso if you like. Or add baked tofu, poached salmon or grilled chicken for a boost of protein.

Baby Kale Breakfast Salad with Bacon & Egg

Rating: Unrated
4

Breakfast salad? Oh yes! Start your day off right with this healthy breakfast recipe. A bowl of good-for-you greens, such as baby kale, will knock out half of your daily veggie quota with the first meal of the day.