Kale Salad

Ingredients & Substitutions

Here I explain the best ingredients for my kale salad recipe, what each one does, and substitution options. For measurements, see the recipe card.

Kale Salad:

• Kale – I prefer curly kale because the curls hold the other components in them, but you can use dinosaur kale or red Russian kale, too. I also made this salad once with a mix of shaved brussels sprouts, cut like the ones in my brussels sprout salad. Or if you have extra kale to use up, consider using the rest to make my kale chips or sauteed kale.
• Dried Cranberries – I’ve made this kale salad with my own sugar-free dried cranberries (it’s easier than it sounds!) as well as store-bought.
• Nuts & Seeds – I used a combination of hemp hearts and sliced almonds, mainly because I like the smaller seeds all over the kale and the larger nuts for more crunch. You can easily swap in pecans or walnuts, or for nut-free options, sunflower seeds or pepitas. If you do buy hemp hearts for this kale crunch salad, you can also use them to make hemp milk.

Kale Salad Dressing:

• Olive Oil – I used regular olive oil. Feel free to use extra virgin olive oil, avocado oil, or any neutral oil you like.
• Maple Syrup – I use my natural Wholesome Yum Sugar Free Maple Syrup. You can also substitute honey (or my sugar-free honey), which has a milder flavor.
• Apple Cider Vinegar – This gives the dressing a tangy flavor, but most importantly, it tenderizes the kale. Don’t skip it! I’ve also used other acidic ingredients here, like red wine vinegar, white wine vinegar, or lemon juice.
• Dijon Mustard – I mainly add this for flavor, but it also helps emulsify the dressing. I used a tablespoon, but if you want a more neutral taste, I recommend reducing it to a teaspoon. You can also omit it, but the dressing is more prone to separating without it.
• Sea Salt & Black Pepper

How To Make Kale Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.

1. Make the dressing. In a small bowl, whisk together the maple syrup, vinegar, mustard, salt, and pepper. Pour the olive oil into the bowl in a thin stream, whisking constantly, until emulsified.
2. Massage the kale. Place the chopped kale into a large bowl. Pour the dressing over it and massage with your hands, until kale softens and is no longer rigid. Massaging sounds weird, but all it really means in this context is grabbing handfuls, squeezing, and releasing. I find it relaxing!
3. Toss the kale salad. Add the cranberries, hemp hearts, and almonds. Toss to coat.

Recipe Variations

While this version with cranberries and maple dressing is by far my fave, here are some quick and easy variations I’ve made that I also enjoy:

• Savory dressing swap – If you prefer something leaning tangy or savory over sweet, I recommend my lemon dressing or Caesar salad dressing instead. I like both of them with freshly grated parmesan cheese and pine nuts.
• More fall vibes – Sometimes I toss in roasted butternut squash, or fresh apples or pears (or even dried apple chips). Other roasted root vegetables would also make great additions.
• Add protein – When I want to make this kale salad a complete meal, I fan out sliced lemon garlic chicken (or you can do plain baked chicken breasts), toss in sauteed shrimp, or place a flaky fillet of air fryer salmon on top.