When you try this recipe, I know you will agree that this is the best kale crunch salad you have ever had. This totally plant-based salad has so much flavor, texture and vibrant color. It comes together quickly with very basic ingredients and zero cooking. As a side or as a full meal, this vegan salad is guaranteed to please anyone who loves their kale. In fact, I bet this will be the salad that will finally convert a kale hater to a kale lover.
What is a Kale Crunch Salad?
In case you did not know, there is a Kale Crunch Salad on a very popular fast food chains menu that has a small cult following. Let me be clear, as someone who eats a plant-based diet, I do not usually eat at fast food chains. But on a recent family road trip, bored of the usual suspects we tried this famous chicken establishment. Much to my surprise and delight they had a kale salad on the menu. I was shocked at how fresh and delicious it was. My only complaint was that it was a very small portion! Their kale crunch salad had finely chopped kale, cabbage, almonds and a sweet and tangy dressing. Upon leaving, I vowed to make my own inspired version but more colorful, with a bigger portion and containing more veggies.
Why you will love this Kale Crunch Salad
I may be biased when I say this is the best kale crunch salad. But, once you try it I think you will agree that it is scrumptious! The dressing is drinkably delicious. It's made by combining dijon mustard, apple cider vinegar, olive oil and pure maple syrup. The flavor is sweet, tangy and has a little bite from the mustard. The ingredients are fresh and crunchy which make it an awesome recipe for meal prep. This salad keeps on giving for about 4 days. The kale, carrots and cabbage are hardy enough to stand up to the dressing. The crunchy almonds give it even more satisfaction and texture. It is also a fairly simple recipe that is ready in less than 30 minutes and involves no cooking.
Ingredients for Kale Crunch Salad
This salad is simple and doesn't have a million ingredients. None of them are hard to find in the grocery store and they are available year round. Dare I say that this is one of the least "seasonal" recipes I have developed. As all ingredients are easy to find with decent quality 365 days a year. Let's talk a little bit about the ingredients list:
- Kale- Kale is my favorite salad green because it is hardy, tastes good, and it is full of vitamins and antioxidants. Plus, I like mixing my salads and then eating them for days after. Kale is the only green whose quality doesn't diminish after dressing. It get's more tender and delicious. I use curly kale for this recipe because I like the hardiness of it's leaves and the color is vibrant and looks nice.
- Cabbage and carrots- It's no secret that my love for slaw salads runs very deep! Crunchy cabbage is the best! While green cabbage is sufficient for this recipe, red cabbage or purple cabbage as some call it, is preferred. Red cabbage is so vibrant! Carrots are such a basic ingredient, but they are perfect to add more to the crunch factor. Plus, they are really good for you! I used rainbow carrots because I am extra. If you just have orange, those work.
- Almonds- Sliced almonds give this salad recipe major crunch! They have a neutral flavor that is not overpowering. Use toasted or raw, whichever you prefer. Just be sure they are not salted. Slivered almonds would work well also. Any kind of almond you like best or have on hand will be delicious in this kale crunch salad.
- White Beans: When I set out to recreate this salad, I used the original as inspiration only. To evolve it from a side salad to a meal salad I added meaty white beans. White beans are full of fiber and protein and make this salad extra satisfying and filling.
- Dressing Ingredients: When I said this is a drinkable dressing, I wasn't kidding! The combination of tangy, spicy and sweet is delicious. This dressing is what makes this the best kale crunch salad. Apple cider vinegar, dijon mustard and pure maple syrup make an unforgettable flavor trinity!
How to make kale crunch salad
This is a really easy, no-cook recipe! It's so quick even a beginner cook can make it!
- Wash and chop the veggies. This is the most time consuming part. I love to chop them all by hand but not everyone has knife skills. So if you don't, then you should use a food processor or chopper. Another option is buying a remade coleslaw mix with carrots and cabbage and adding to that. For me, bagged and chopped kale is not great. That is because often times they have not removed the stem which makes the kale woody and unpleasant to some people.
- Make the Dressing- This dressing is really easy to make. You do not even need a blender! Just put all the ingredients in a jar or container and shake until its mixed or use a small whisk to combine.
- Optional Step: Massage the Kale- People often laugh when they hear "massaged kale". But once you try it, you will realize it's a small step that produces a huge result. To massage kale, just add a little bit of dressing or olive oil and salt. Then use your hands to squeeze and knead the kale as if you are massaging someone's shoulders. This distributes the dressing or oil and salt throughout the leaves and makes them relax and get more tender.
- Toss the salad- Once all the ingredients are chopped, the kale is optionally massaged and the dressing is ready simply put it all in a bowl and mix well. My favorite manner of tossing a salad is with my hands but tongs work also.
Tips for making the best kale crunch salad
- First, you need to use the freshest vegetables to make a salad. Nobody wants to eat raw veggies that are sad and wilted. Save the veggies that have seen better days for soup!
- Always use sharp tools for making a salad. Using a sharp knife, peeler, grater etc will make salad making more precise, safer, more efficient and more fun! I am not sure of the science behind this but also, I have notices that dull tools make the food degrade faster.
- Jazz Cook! When I tell you to Jazz cook, I mean it is ok to improvise. Maybe you have all the ingredients except almonds. Add whatever nuts you have like cashews, walnuts, macadamias, pecans, etc. I recommend pumpkin seeds, sunflower seeds, or sesame seeds if you have a nut allergy.
- Add more protein! If a high protein diet is your bag, please add more! Some great ways to plump up the plant-based protein are adding hemp seeds, add some cubed baked tofu or tempeh, some vegan bacon would be really great here. If you aren't plant-based I won't judge if you add hard boiled egg, grilled chicken or cheese crumbles.
More salads you will love
The Best Kale Crunch Salad
Ingredients
Salad Ingredients
- 4 cups kale washed, stemmed and chopped (about 1 bunch)
- 3 carrots peeled and shredded
- 2 cups red cabbage shredded
- ½ cup sliced almonds unsalted
- 15 oz white beans drained
Dressing Ingredients
- 1 tbsp dijon mustard
- 2 tbsp pure maple syrup
- ¼ cup extra virgin olive oil
- ¼ cup apple cider vinegar
- 1 pinch salt
- 1 pinch fresh ground black pepper
Instructions
- Prepare kale, carrots and cabbage by washing and chopping
- Make the dressing by combining dijon mustard, extra virgin olive oil, apple cider vinegar, pure maple syrup, salt and pepper.
- Optional step: Massage kale. In a large bowl, add the kale and 2 tablespoons of the dressing. Massage the dressing into the kale for 2-3 minutes until the leaves become tender.
- Add carrots, cabbage, beans and almonds to the kale. Pour remaining dressing over it and toss until well combined.
- Enjoy within 3-4 days when refrigerated and covered properly.
Elif Elgin
Hi,
Just made your salad. Delicious! Have a general question, is the nutritional info at the end for the entire salad? Thanks!
Sara Tercero
Hello, so glad you liked it! The nutritional info is per serving!
Lindsey Horgan
Hi there. I’d like to make this ahead for weekday lunches. Would it not go soggy if you dress it all at once.?
Love your recipes x
Sara Tercero
It will be good for 3-4 days without getting too soggy. That is why I love kale and cabbage so much!
Jaz
I just made this, but it took me way longer than 30 minutes to prepare. It is a rather satisfying salad that I look forward to eating the next few days. Thanks for sharing.
Suchie
I tried this last night and my employers loved it so much. My boss the salad was super and asked what dressing did I used. I gave them your IG account 🙂
Carrie
This was delicious and so easy to make! Loved it!
Adele Mochrie
Fabulous!
Sara Tercero
Thank You! So happy you liked it!
Sara Tercero
That is wonderful. Thank you for the feedback and the 5 stars!
Sara Tercero
Thank you Suchie! So happy you liked it! Would you mind updating the review to include the star rating? It means so much to google!
Sara Tercero
Hi Jay thanks for the feedback its so hard to know the prep times! Would you mind adding stars to the review? It really means a lot for google to recommend the recipe to others. Thank you!
Sasha Fox
Is there a way to substitute the maple syrup?
Sara Tercero
Hi Sasha you can certainly sub whatever sweetener you prefer. You can use agave, date syrup, sugar or even honey if you prefer. I like pure maple syrup because it is natural and minimally processed.
Roxann
Wonderful salad. I just made it and hubby really liked it too and he isn’t much of a salad eater. The dressing was yummy.
Sara Tercero
Hi Roxann, that is a great compliment. When someone who doesn't love salad says that my salad was really good, it means it's reeeeallly good! Lol! Thank you for the feedback and 5 star review!
Brooke
Lord have mercy! She’s done it again! Let me tell you this: the crunch of this salad is downright addictive! For the kale skeptics, over the years, I have found that I prefer to use lacinato kale, which is more mild/tender than the other kale varieties commonly found in grocery stores. I stem carefully, finely chop, and always massage it…especially for salads. The kale gets infused with flavor, becomes even more tender, and it will still keep in the fridge for a few days. Winner, winner, (but not chicken) dinner!
Sara Tercero
Thank you Brooke! I love all kale but def agree that lacinato is probably easier for most to love!So happy you liked this one. I appreciate the feedback and the 5 star review so much!
Gayle Keane
This recipe is absolutely delicious! I made it as a prep for the week and I ended up eating a bowl of it! Yummy!!
Sara Tercero
Thanks Gayle, I am also quite obsessed with it!
SJ
So easy to put together, so colorful, so filling…tried this a month ago and now I can’t stop making it! Subbed honey in the dressing and it really is drinkable. As in…my preschoolers drink it after they’re done with the salad part, ha!
Jennifer
This was absolutely excellent! I’m a huge kale lover and have to say this kale salad is a stand out! Quick, easy to make, beautiful, nutritious, and so delicious. Thanks for all your great recipes!
Sara Tercero
Thanks so much for the feedback Jennifer. I really love this one too! I appreciate the 5 stars!
Sara Tercero
Haha that is awesome! I love it! Thanks for the 5 stars!
Monica Evans
Love this incredible salad 🥗!!! It offers everything you would want: Crunch, beautiful veggies, a fantastically yummy dressing and great nutrition! 🥰
Sara Tercero
Thank you Monica! I appreciate the positive feedback. Would you mind adding the stars as google interprets no stars as a negative review when showing it to the search? Thank you!
Celia Bancroft
Just tried this salad for the first time and it is fabulous! My only deviation was toasting the sliced almonds, which I think is an improvement. Thanks for a great recipe!
Sara Tercero
I love that deviation. Toasting the almonds is absolutely recommended. Thanks for the feedback!
Diane Altamirano
Can you leave out the olive oil or is there a substitute?
Sara Tercero
Hi Diane, I have not made it without the oil, but I assume leaving it out won't do much. Oil really just helps with distributing flavor and gives a bit smoother mouthfeel. Many flavors just taste better with a little fat involved. You could try adding a dollop of a nut or seed butter or blending an avocado into the dressing if you like. But I have not tested it.
Sarah
Delicious blend of flavors, colors and textures. Thank you for this yummy recipe!
Sara Tercero
Thank you for the feedback! SO pleased you like it!
Jen
Great salad, delicious! Love the dressing, too. I like to add dried cranberries but it is really amenable to any add-ins. Thank you for all the great recipes.
Sara Tercero
Hi Jen, cranberries are a great idea! Love it! Thanks for the review.
Michelle
Vibrant and delicious. I subbed out the white beans for the chickpeas in my pantry.
I served it in a gluten free wrap spread with vegan goat style cashew cheese and hummus which added an element of creaminess. Yum. Ty Salad Queen!
Veronica Rosas
The salad dressing is terrific!!Thanks for this salad recipe!!
Sara Tercero
So happy you enjoyed it!
Sara Tercero
That sounds fantastic!