Packed with vitamins, fiber, and antioxidants, this apple salad with kale is not only tasty but also incredibly healthy.
Estimated reading time: 4 minutes
Salads are a fantastic way to incorporate fresh, nutritious ingredients into your diet, and this apple and kale salad is a perfect combination of crisp textures and vibrant flavors.
The natural crunch and juiciness of apples perfectly complement the slightly bitter taste of kale, making them a fantastic pairing for a salad.
Why You’ll Love This Apple Salad
- requires no cooking
- its gluten and soy free
- low in carbohydrate and calorie
- a good antioxidant with lot of fibre
Ingredients You’ll Need
Dressing Ingredients:
- Extra Virgin Olive Oil or avocado oil.
- Apple Cider Vinegar because it brings the whole salad together.
- Honey or maple syrup to balance the bitterness and sourness.
- Dijon Mustard, Salt, and Pepper
Salad Ingredients:
- Kale (destemmed and chopped) or use baby spinach.
- Honey Crisp and Granny Smith, for the sweet and tangy flavour. You can use any other variety of apples also. Tartness of green apple perfectly compliments the sweet apples.
- Red Onion for a hint of spiciness and savoury flavour.
- Dried Cranberries or raisins for the texture and natural sweetness.
- Nuts: Use either toasted walnuts, pecan nuts, or almonds. You can add flax or pumpkin seeds for the extra nutrition.
- Feta or Goat Cheese but its optional.
How To Make Apple Salad
Step 1: Prepare the Kale
- Start by washing the kale thoroughly under cold water.
- Remove the tough stems and chop the leaves into bite-sized pieces.
- To soften the kale and remove its natural bitterness, massage it with a drizzle of olive oil or half of the dressing for about 1 – 2 minutes. This helps break down the tough fibres, making the kale more tender and easier to digest.
Step 2: Prepare the Dressing
- In a small bowl or jar, whisk together the olive oil, apple cider vinegar, honey (or maple syrup), Dijon mustard, salt, and black pepper.
- Shake or whisk until the dressing is well combined and has a smooth consistency.
Step 3: Toast the Nuts/Seeds
- Toasting the nuts enhances their nutty flavor and adds a crunchy texture to the salad.
- Heat a pan over medium heat, add the nuts or seeds, and toast them for about 3-4 minutes, stirring occasionally.
- Once they are fragrant and slightly golden, remove them from the heat and let them cool.
Step 4: Assemble the Salad
- In a large salad bowl, combine the massaged kale, sliced apples, dried cranberries, and onions.
- Drizzle the dressing over the apple salad and toss everything together until well coated.
- Crumble the feta cheese on top and sprinkle seeds/nuts.
- Let the apple salad sit for 5-10 minutes before serving to allow the flavors to meld together.
Serving Suggestions
- Pair this salad with grilled chicken, salmon, or tofu/paneer for a protein-packed meal.
- Serve apple salad as a side dish for a holiday gathering or family dinner.
- Add cooked quinoa or farro for a heartier, more filling salad.
More Salad Recipes
- Pomelo Salad
- Orange Salad
- Fattoush Salad
- Roasted Fig Salad
- Cherry Tomato Salad
- Summer Tomato Salad
- Beetroot Orange Salad
Get all my Salad Recipes here and you can watch the videos on Instagram.

Kale Apple Salad Recipe
Packed with vitamins, fiber, and antioxidants, this apple salad with kale is not only tasty but also incredibly healthy.
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Servings: 2 adults
Calories: 379kcal
- Salad Mixing Bowl
Ingredients
Ingredients For Salad Dressing:
- 2 tablespoon extra virgin olive oil
- 1 tablespoon apple cider vinegar
- 1 teaspoon honey
- ½ teaspoon Dijon mustard
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper or to taste
Ingredients For Salad:
- 2 Cups kale
- 1 medium size Honey Crisp apple, diced
- 1 medium size Granny Smith apple, diced
- 1 small size red onion, sliced
- 2 tablespoon dried cranberries, chopped
- 2 tablespoon feta cheese crumbled
- 1 tablespoon flax seeds
Instructions
- Start by washing the kale thoroughly under cold water. Remove the tough stems and chop the leaves into bite-sized pieces.
- To soften the kale and remove its natural bitterness, massage it with a drizzle of olive oil or half of the dressing for about 1 – 2 minutes. This helps break down the tough fibres, making the kale more tender and easier to digest.
- In a small bowl or jar, whisk together the olive oil, apple cider vinegar, honey (or maple syrup), Dijon mustard, salt, and black pepper. Shake or whisk until the dressing is well combined and has a smooth consistency.
- Heat a pan over medium heat, add the nuts or seeds, and toast them for about 3-4 minutes, stirring occasionally. Once they are fragrant and slightly golden, remove them from the heat and let them cool.
- In a large salad bowl, combine the massaged kale, sliced apples, dried cranberries, and onions.
- Drizzle the dressing over the apple salad and toss everything together until well coated. Crumble the feta cheese on top and sprinkle seeds/nuts.
- Let the apple salad sit for 5-10 minutes before serving to allow the flavors to meld together.
Recipe Notes:
-
- Nut-Free Option: Swap walnuts for sunflower seeds or pumpkin seeds.
- Cheese-Free Version: Skip the feta or replace it with avocado for a creamy texture.
- Citrus Twist: Add orange segments or a splash of lemon juice for a refreshing taste.
- Extra Crunch: Toss in roasted chickpeas for added protein and crunch.
Nutrition
Calories: 379kcal | Carbohydrates: 49g | Protein: 5g | Fat: 21g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Cholesterol: 15mg | Sodium: 807mg | Potassium: 419mg | Fiber: 8g | Sugar: 35g | Vitamin A: 2271IU | Vitamin C: 32mg | Calcium: 178mg | Iron: 1mg
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