With fresh nectarines, chili lime brussels sprouts, heaps of fresh greens, chickpeas, and a punchy lime dressing, this summery chopped kale salad is a dream. It's earthy and hearty but with sweet, nutty elements and a bright flavor that bring it to life. The ingredients are robust enough to meal prep for a few days, yet easy enough to throw together for a quick dinner on a hot night. It's a complete meal in a bowl and the only thing I want to eat when the temperatures spike!
What are chopped salads?
If you're not familiar with chopped salads, let me introduce you!
The answer is in the name: all of the ingredients are chopped into bite-sized pieces.
When combined, you get a much more flavorful, textured salad than the standard Ranch-slathered iceberg salad.
This version highlights all those fresh summer ingredients, like fresh nectarines, roasted brussels sprouts, cilantro, cabbage, and kale, yet you aren't munching on a pile of greens. It's all perfectly mixed together so you get a little bit of everything in each bite.
They're way more filling (and fun), and this summery kale chopped salad really has it all. I hope you enjoy it!
Why you’ll love this Healthy Chopped Kale Salad Recipe
- Contains all the veggies, fiber, healthy fats, and plant-based protein you need in a meal!
- Packed with fresh ingredients and an easy way to load up on tons of veggies
- This is a salad for people who like texture, crunch, and flavor - no wimpy greens here!
- Makes a great meal prep lunch for those busy weeks
- Can be made the night before for an easy side dish at summer parties
Ingredients For Chopped Salad With Kale
There are basically three things going on: roasting the brussels sprouts, massaging the kale, and adding everything together. It looks like a lot of ingredients, but it's all the good stuff - fresh veggies, nectarines, cilantro, and some simple pantry staples. Easy enough for even those hot summer nights!
For Brussels:
- Brussels sprouts - These little baby cabbages turn nutty and slightly sweet when roasted and I love the tangy heat of chili lime with them.
- Olive oil
- Sea salt
- TJ's chili lime seasoning (optional) - For that spicy warmth. You can also use Tajin.
For salad:
- Fresh kale - Any type of kale will do - curly, red, dinosaur kale, etc. Just choose a type you like, rinse very well, and remove the woody stems.
- Red cabbage - For a little extra color and crunch. Green cabbage can work, too, but I recommend red.
- Nectarines - The freshest summer nectarines add a sweet-tart flavor to balance out all the earthy greens.
- Toasted pepitas - Pumpkin seeds add healthy fats and a nutty flavor. Sunflower seeds or sliced almonds are a good swap.
- Chickpeas - Canned chickpeas are an easy source of plant-based protein and make the salad even more satiating.
- Cilantro - For a bright, refreshing note.
For the salad dressing:
- Lime juice - A little citrus wakes up everything up. Lemon juice can work, too, but I like the brightness of lime juice.
- Olive oil - To help tenderize the kale and bring the salad together.
- Salt and fresh ground black pepper
Don't skip the massage. Massaged kale is more tender and even tastes better. It doesn't take long and is so worth it! All you need is a pair of clean hands, some oil, a little citrus or vinegar, and a pinch of salt.
How to Make the Best Summer Chopped Kale Salad
Apart from roasting the sprouts, the rest of the ingredients are enjoyed raw. I know it may be hard to think about turning on your oven when the temperatures are high, but roasting really brings out the nutty flavor in the sprouts and helps them soak up all those flavors. It's worth it!
- Preheat the oven to 400.
- Toss the Brussels sprouts in oil, salt and chili lime and spread onto a sheet pan. Bake for 20 minutes turning once halfway. Then let cook before adding to the salad.
- While Brussels cook, add kale and cabbage to a large bowl and add dressing ingredients. Mix with your hands gently for 2-3 minutes to relax that kale.
- Add chickpeas and nectarines to the bowl and mix into kale and cabbage
- Last top with the roasted brussels, pepitas, and cilantro.
Storing Suggestions
Store any leftover salad in an airtight container in the fridge for 3-4 days. The flavors actually taste better as they sit for a couple of days!
Tips for Making the Best Kale Salad Recipe
- Use the freshest ingredients. This isn't the time to use that wilting kale in your fridge. For the best texture and flavor, save the freshest kale and veggies for salads and use anything a little past its prime for roasting or making soups!
- Add extra protein. This chopped salad recipe already has plant-based protein from the chickpeas, but you can either also add crispy tofu or some cooled, cooked quinoa as well.
- Sweeten it up. The nectarine adds plenty of sweetness but if you want a touch more, add a drizzle of maple syrup.
FAQs
You can, but this salad is made with greens and crunchy veggies that can handle sitting in dressing for a couple of days. Tender leafy greens, like arugula or lettuce, will wilt from dressing and added ingredients within an hour or two. If you need to make a swap, use greens that can withstand some manhandling like escarole, chard, collard greens, etc.
Honestly, they're all about the same and there are many names for the same thing! The most popular type of kale for salad is usually lacinato kale (which is also called dinosaur or Tuscan kale). However, there are also lots of curly kale options, with several different colors to choose from, and also the frilly Red Russian kale. Just choose whichever one you like the best or that works for your budget. Strip off the tough stems and cut the kale leaves into thin ribbons. You can even use baby kale, but it isn't quite as robust and may wilt a little faster.
This raw kale salad can definitely handle more veggies, if you want to make some substitutions. Try adding sliced red onion, roasted red peppers, fresh green onions, sliced cherry tomatoes, or whichever summer veggies are calling to you. You can also add some creamy avocado if you want some extra fats.
More Delicious Kale Recipes
I make and eat kale salads pretty much every week and have lots of recipes for you to try. See all of my Vegan Kale Salad Recipes here or check out some of my favorite options below!
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Summer Chopped Kale Salad
Ingredients
For Brussels:
- 2 cups Brussels halved
- ½ tsp olive oil
- 1 pinch salt
- sprinkle Tjs chili lime seasoning or tajin optional
For Salad:
- 5 cups chopped kale
- 1 cup red cabbage shredded
- 2 nectarines chopped
- 1 15- oz can chickpeas drained
- ½ cup toasted pepitas
- ¼ cup cilantro chopped
For Dressing:
- 2 limes juiced
- 2 tsp olive oil
- Pinch salt
- Fresh ground black pepper
Instructions
- Preheat the oven to 400
- Toss the Brussels sprouts in oil, salt and chili lime and spread onto a sheet pan.
- Bake for 20 minutes turning once halfway. Then let cook before adding to the salad.
- While Brussels cook, add kale and cabbage to a large bowl and add dressing ingredients.
- Mix with your hands gently for 2-3 minutes to relax that kale.
- Add chickpeas and nectarines to the bowl and mix into kale and cabbage.
- Last top with the roasted brussels, pepitas and cilantro.
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