Put your greens to use with a kale salad recipe or two! Each of these recipes make a wonderful side dish or can be bulked up with protein to made into a main.
15 Kale Salad Recipes
Updated on Jan. 17, 2023
California Burger Bowls
Burgers are a weekly staple at our house year-round. Skip the fries, chips and bun—you won’t need them with these loaded veggie & fruit burgers. To spice up the mayo, add 1/2 tsp. of chipotle powder. —Courtney Stultz, Weir, Kansas
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Kale Salad
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
I love making meals that wow everyone. The flavor and nutrition in this kale salad set it apart from other 30-minute creations. —Gina Myers, Spokane, Washington
Nutrition Facts:
1-1/4 cups: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1/2 starch.
Check out more of our favorite kale recipes, including more kale salad ideas.
How to Remove Kale Ribs
Make removing the rib of kale leaves a breeze with an herb stripper. All you have to do is thread the kale through one of the holes and pull the stem through. If you don’t want to purchase a separate tool, you can remove the ribs by folding the leaves in half and then cut out the stem with a paring knife.
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Kale Quinoa Salad
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
Here's a holiday side dish you can feel good about serving. Kale packs a mighty punch of vitamins, while quinoa delivers a hearty serving of protein. Best of all, the flavor of this kale quinoa salad can't be beat! —Lisa Warren, Washington, DC
Nutrition Facts:
2/3 cup: 190 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 28g carbohydrate (6g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 2 starch, 1 fat.
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Baby Kale Salad with Avocado-Lime Dressing
Total Time
20 min
Servings
4 servings (3/4 cup dressing)
From the Recipe Creator:
We pull a bunch of ingredients from our garden when we make this baby kale salad with zucchini and sweet onion. The yogurt dressing layers on big lime flavor. —Suzanna Esther, State College, Pennsylvania
Nutrition Facts:
1-1/2 cups salad with 3 tablespoons dressing: 74 calories, 3g fat (1g saturated fat), 1mg cholesterol, 197mg sodium, 10g carbohydrate (4g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.
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Shredded Kale and Brussels Sprouts Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This salad is a simple and delicious way to eat your superfoods! It gets even better after it sits for a while in the fridge, so I make it ahead. I use my homemade honey mustard dressing, but any type works just fine. —Alexandra Weisser, New York, New York
Nutrition Facts:
1 cup: 207 calories, 14g fat (2g saturated fat), 8mg cholesterol, 235mg sodium, 16g carbohydrate (5g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 3 fat, 2 vegetable, 1/2 starch.
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Strawberry Kale Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
This fresh, zingy salad is super easy and tastes just like the one I get at Culver's! The sliced strawberries and fresh mint give it an extra-summery feel, and crumbled bacon and toasted almonds add the perfect amount of crunch. —Luanne Asta, Hampton Bays, New York
Nutrition Facts:
1-1/3 cups: 231 calories, 19g fat (4g saturated fat), 18mg cholesterol, 399mg sodium, 8g carbohydrate (2g sugars, 2g fiber), 8g protein.
The Best Way to Chop Kale
Save yourself some time and effort by chopping kale the easy way. To do so, fold a kale leaf or two in half, cut out the kale rib and discard. Keeping the kale folded, slice it down the middle, turn it 90 degrees, then chop from end-to-end to your desired size. By the way, here’s how to cook kale and make it taste delicious.
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Twisted Eggs Benedict Salad
Total Time
40 min
Servings
8 servings
From the Recipe Creator:
Salad for breakfast? Absolutely. You can prep everything except the dressing and chill it overnight. In the morning, dress the salad and poach the eggs. —Noelle Myers, Grand Forks, North Dakota
Nutrition Facts:
1 cup salad with 1 egg: 199 calories, 13g fat (3g saturated fat), 200mg cholesterol, 710mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1 vegetable.
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Pomegranate Persimmon Salad
Total Time
15 min
Servings
12 servings
From the Recipe Creator:
To bring some sunshine to the table, I toss up a bright salad of persimmons and pomegranate seeds, dressed with a puckery vinaigrette. —Linda Tambunan, Dublin, California
Nutrition Facts:
1-1/2 cups: 175 calories, 9g fat (2g saturated fat), 0 cholesterol, 220mg sodium, 23g carbohydrate (17g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1/2 starch, 1/2 fruit.
For another salad recipe with kale, this baked salad is a delicious meal.
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White Ale Potato Salad
Total Time
35 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
Take this one outside! My grown-up recipe uses beer instead of mayo, so you don't need to worry about keeping it cool. It's a really popular recipe on my blog, girllikestoeat.com. —Jenny MacBeth, Pittsburgh, Pennsylvania
Nutrition Facts:
3/4 cup: 185 calories, 9g fat (3g saturated fat), 15mg cholesterol, 536mg sodium, 19g carbohydrate (4g sugars, 2g fiber), 7g protein.
12/16
Kale & Bacon Salad with Honey-Horseradish Vinaigrette
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Totally scrumptious and packed with nutrition, this salad was my response to friends who asked how they could incorporate kale into their diets without sacrificing taste. It is also wonderful made with collard or mustard greens, prepared in the same fashion as the kale, or with a mix of spinach & arugula or watercress. —Elizabeth Warren, Oklahoma City, Oklahoma
Nutrition Facts:
1 serving: 236 calories, 15g fat (3g saturated fat), 34mg cholesterol, 248mg sodium, 21g carbohydrate (6g sugars, 4g fiber), 8g protein.
How to Cut Kale’s Bitterness
Here are some of our favorite ways to reduce kale’s bitter flavor:
- Remove the ribs: Most of kale’s bitterness is in the rib. Remove them for a better flavor.
- Rub kale: Massage a piece of kale in your hands to loosen, soften and reduce bitterness.
- Add acid: Adding lemon juice, balsamic or apple cider vinegar to cooked kale with cut through the leaves’ bitterness.
- Add sweetness: Toss your kale with raisins, craisins or fresh fruit for some sweetness.
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Kale Slaw Spring Salad
Total Time
25 min
Servings
10 servings
From the Recipe Creator:
My parents and in-laws are retired and like to spend winters in Florida. This tangy spring salad welcomes the snowbirds back for our Easter celebration! —Jennifer Gilbert, Brighton, Michigan
Nutrition Facts:
1-1/3 cups: 192 calories, 15g fat (3g saturated fat), 6mg cholesterol, 140mg sodium, 12g carbohydrate (7g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 starch.
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Edamame Salad with Sesame Ginger Dressing
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This bright baby kale salad is packed with a little bit of everything: hearty greens, a nutty crunch, a zip of citrusy goodness and a big protein punch. It's pure bliss in a bowl. —Darla Andrews, Schertz, Texas
Nutrition Facts:
1 serving: 317 calories, 17g fat (2g saturated fat), 0 cholesterol, 355mg sodium, 32g carbohydrate (14g sugars, 8g fiber), 13g protein.
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Bacon Pear Salad with Parmesan Dressing
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
This simple salad is an elegant side dish for any menu. With a blend of fresh pears and warm, comforting flavors, it’s perfect for special meals. —Rachel Lewis, Danville, Virginia
Nutrition Facts:
1 cup: 206 calories, 15g fat (5g saturated fat), 27mg cholesterol, 335mg sodium, 11g carbohydrate (6g sugars, 2g fiber), 7g protein.
