What the heck is this?
The Best Kale Crunch Salad is everything you want in a salad: crunchy, refreshing, and packed with flavor. This isn’t your average leafy greens salad — it’s a mix of hearty kale, fresh vegetables, and a crunchy element (hello, almonds and sunflower seeds) that keeps you coming back for more. The secret weapon? A tangy, zesty dressing that ties everything together. It’s light yet filling, making it the perfect side dish or a healthy main meal. You can easily add your favorite protein (grilled chicken, anyone?) for a full meal, or keep it simple for a satisfying snack.
Why You’ll Love This Recipe
- Crunchy texture: The combination of kale, almonds, and sunflower seeds gives every bite that perfect crunch.
- Fresh and vibrant: The salad is packed with fresh veggies like carrots and red cabbage, giving it a bright pop of color and nutrition.
- Tangy dressing: The lemon-based dressing brings a zesty kick that brings all the ingredients to life.
- Make ahead friendly: This salad holds up well in the fridge, so you can prep it ahead of time and enjoy it for days.
- Versatile: Perfect on its own or as a side dish to grilled chicken, steak, or any protein you like.
The Good Stuff You’ll Need
For the Salad:
- 6 cups curly kale, stems removed and chopped (about 1 large bunch)
- 1 cup shredded carrots
- 1/2 cup red cabbage, thinly sliced
- 1/4 cup sliced almonds, toasted
- 1/4 cup sunflower seeds, toasted
- 1/4 cup dried cranberries (optional, for a touch of sweetness)
For the Dressing:
- 1/4 cup olive oil
- 2 tablespoons fresh lemon juice (about 1 lemon)
- 1 tablespoon apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon honey or maple syrup (optional for sweetness)
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
Let’s Do This
Step 1: Prepare the Kale
Wash and dry the kale thoroughly. Remove the tough stems and tear the leaves into bite-sized pieces. Massage the kale with a little bit of olive oil for about 2 minutes to soften the leaves. This step helps break down the fiber, making the kale more tender and flavorful.
Step 2: Make the Dressing
In a small bowl or jar, combine the olive oil, lemon juice, apple cider vinegar, Dijon mustard, honey (if using), garlic powder, salt, and pepper. Whisk until everything is well combined and the dressing is smooth.
Step 3: Assemble the Salad
In a large salad bowl, toss the massaged kale, shredded carrots, red cabbage, sliced almonds, sunflower seeds, and dried cranberries (if using). Pour the dressing over the salad and toss everything together until the veggies and toppings are evenly coated.
Step 4: Serve and Enjoy
Taste the salad and adjust seasoning as needed, adding more salt, pepper, or lemon juice if desired. Serve immediately, or let it sit in the fridge for 10-15 minutes to allow the flavors to meld. This salad also holds up well in the fridge, so feel free to make it ahead of time and enjoy it for a few days.
Serving Suggestions
This Kale Crunch Salad is great on its own, but it also pairs wonderfully with just about anything. Serve it alongside grilled chicken, salmon, or steak for a filling meal. It’s also perfect as a side dish to any Mediterranean or Asian-inspired dishes. For a heartier salad, you can add grilled shrimp, chickpeas, or avocado for some extra protein and creaminess.
Switch It Up
- Add cheese: Crumbled feta, goat cheese, or parmesan can add a rich, savory flavor to the salad.
- Go sweet: Add a handful of diced apples or pears for a sweet contrast to the tangy dressing.
- Add protein: Toss in grilled chicken, steak, or even chickpeas for a complete meal.
- Swap the nuts: If you’re not a fan of almonds or sunflower seeds, try walnuts, pecans, or pumpkin seeds instead.
Make-Ahead Tips
This salad is perfect for prepping ahead! You can chop all the vegetables and store them in the fridge for up to 3 days. Keep the dressing separate and toss everything together when you’re ready to serve. If you want to add the nuts and seeds ahead of time, store them in a separate container to maintain their crunch. The salad will stay fresh for a couple of days in the fridge, but be sure to avoid adding the dressing until just before serving to prevent it from getting soggy.
Questions People Actually Ask
Q: Can I use a different kind of lettuce instead of kale?
A: Yes, you can substitute kale with other hearty greens like spinach, arugula, or mixed greens. Keep in mind that kale’s hearty texture holds up better to the dressing, so it’s the ideal choice for this salad.
Q: Can I make this salad dairy-free?
A: Absolutely! This salad is naturally dairy-free. Just skip the cheese or use a dairy-free alternative, and you’re good to go.
Q: How long will leftovers last?
A: Leftovers will last in the fridge for 2-3 days. Just be sure to keep the dressing separate until you’re ready to eat to keep the salad fresh.
The Best Kale Crunch Salad: Fresh, Flavorful, and Full of Crunch
- Total Time: 10 minutes
- Yield: 4-6 1x
Description
The Best Kale Crunch Salad is everything you want in a salad: crunchy, refreshing, and packed with flavor. This isn’t your average leafy greens salad — it’s a mix of hearty kale, fresh vegetables, and a crunchy element (hello, almonds and sunflower seeds) that keeps you coming back for more. The secret weapon? A tangy, zesty dressing that ties everything together. It’s light yet filling, making it the perfect side dish or a healthy main meal. You can easily add your favorite protein (grilled chicken, anyone?) for a full meal, or keep it simple for a satisfying snack.
Ingredients
For the Salad:
6 cups curly kale, stems removed and chopped (about 1 large bunch)
1 cup shredded carrots
1/2 cup red cabbage, thinly sliced
1/4 cup sliced almonds, toasted
1/4 cup sunflower seeds, toasted
1/4 cup dried cranberries (optional, for a touch of sweetness)
For the Dressing:
1/4 cup olive oil
2 tablespoons fresh lemon juice (about 1 lemon)
1 tablespoon apple cider vinegar
1 tablespoon Dijon mustard
1 teaspoon honey or maple syrup (optional for sweetness)
1/2 teaspoon garlic powder
Salt and pepper, to taste
Instructions
Wash and dry the kale thoroughly. Remove the tough stems and tear the leaves into bite-sized pieces. Massage the kale with a little bit of olive oil for about 2 minutes to soften the leaves. This step helps break down the fiber, making the kale more tender and flavorful.
In a small bowl or jar, combine the olive oil, lemon juice, apple cider vinegar, Dijon mustard, honey (if using), garlic powder, salt, and pepper. Whisk until everything is well combined and the dressing is smooth.
In a large salad bowl, toss the massaged kale, shredded carrots, red cabbage, sliced almonds, sunflower seeds, and dried cranberries (if using). Pour the dressing over the salad and toss everything together until the veggies and toppings are evenly coated.
Taste the salad and adjust seasoning as needed, adding more salt, pepper, or lemon juice if desired. Serve immediately, or let it sit in the fridge for 10-15 minutes to allow the flavors to meld. This salad also holds up well in the fridge, so feel free to make it ahead of time and enjoy it for a few days.
Notes
This Kale Crunch Salad is great on its own, but it also pairs wonderfully with just about anything. Serve it alongside grilled chicken, salmon, or steak for a filling meal. It’s also perfect as a side dish to any Mediterranean or Asian-inspired dishes. For a heartier salad, you can add grilled shrimp, chickpeas, or avocado for some extra protein and creaminess.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
Nutrition
- Calories: ~150 calories
- Carbohydrates: ~10g
- Protein: ~4g