How To Make The Kale Crunch Salad is a fresh, flavorful mix of hearty greens, crunchy almonds, and a tangy apple cider Dijon vinaigrette. Inspired by Chick-fil-A’s popular version, this copycat recipe is simple to make at home with everyday ingredients. It’s light, nutritious, and pairs well with almost any meal. Whether you want a healthy side dish or a satisfying main, this salad is a perfect choice. Keep reading to learn how to make it step by step.
Introduction to Kale Crunch Salad
The Kale Crunch Salad has become a favorite for many because of its balance of flavor, texture, and nutrition. Originally popularized by Chick-fil-A, this salad is a simple blend of curly kale, green cabbage, roasted almonds, and a tangy apple cider Dijon vinaigrette. It’s refreshing, slightly sweet, and crunchy in every bite.
What makes it stand out is how easy it is to recreate at home. With just a few fresh ingredients and a quick homemade dressing, you can enjoy a version that tastes just like the restaurant’s—without leaving your kitchen. This salad isn’t just a side; it can also be customized into a light lunch or dinner with added proteins or mix-ins.
Why You’ll Love This Salad
There are plenty of reasons this Kale Crunch Salad deserves a spot on your table:
- Simple but flavorful: Just a handful of ingredients come together to create a refreshing mix of crunchy greens, toasted nuts, and a tangy dressing.
- Nutritious choice: Kale and cabbage are rich in vitamins A, C, and K, plus antioxidants that support overall health. Almonds add healthy fats and plant-based protein.
- Quick to prepare: With minimal chopping and no cooking required, you can have this salad ready in under 15 minutes.
- Customizable: Add cheese, dried fruit, or grilled chicken to make it a heartier meal, or keep it light as a side dish.
- Budget-friendly: Making it at home costs less than buying it at a restaurant, and you can adjust the portion size to your needs.
- Perfect for any occasion: Serve it at family dinners, take it to potlucks, or enjoy it as part of your weekly meal prep.
Key Ingredients and Dressing
The Kale Crunch Salad may look simple, but every ingredient plays an important role in its flavor and texture. Here’s what you’ll need:
Kale
The star of the salad. Curly kale works best because it holds up well to the dressing and has a hearty bite. Remove the tough stems and chop the leaves into small, tender pieces for easier eating.
Green Cabbage
Adds extra crunch and freshness. Cabbage balances the stronger flavor of kale, making the salad light and crisp.
Almonds
Sliced or slivered almonds give the salad its signature crunch. Toasting them enhances the flavor and adds a nutty depth.
Apple Cider Dijon Vinaigrette
This tangy-sweet dressing brings everything together. It’s made with:
- Apple cider vinegar for a bright, slightly fruity tang
- Dijon mustard for a bit of sharpness and body
- Olive oil for richness
- A touch of sweetener (honey, maple syrup, or sugar) to balance the acidity
- A pinch of salt and pepper to finish
Why This Combination Works
The earthy kale, crisp cabbage, and nutty almonds create the perfect base. The apple cider Dijon vinaigrette cuts through the bitterness of kale while giving the salad a refreshing zing. Together, they create a balanced dish that’s both satisfying and light.
Ingredient Variations and Add-Ons
One of the best things about the Kale Crunch Salad is how easy it is to make it your own. With just a few tweaks, you can transform this simple side dish into a hearty main course or adjust the flavors to match your preferences. Here are some delicious variations:
Cheese Options
- Feta or goat cheese: Adds a creamy, tangy flavor that pairs well with the vinaigrette.
- Parmesan shavings: Gives a salty, savory kick.
- Cheddar: For a bolder, sharper bite.
Protein Additions
- Grilled chicken: Makes the salad filling enough for a complete meal.
- Shrimp or salmon: Adds a lighter, seafood twist.
- Chickpeas or tofu: Great vegetarian options that still provide protein.
Dried Fruits
- Cranberries or raisins: Add natural sweetness and chewiness.
- Chopped dates or apricots: For a richer, more indulgent flavor.
Nuts and Seeds
- Candied pecans or walnuts: Swap out almonds for something sweet and crunchy.
- Sunflower seeds or pumpkin seeds: A nut-free option with the same crunch factor.
Dressing Twists
Swap apple cider vinegar with balsamic for a deeper flavor. Add a little maple syrup or agave for a sweeter balance. Mix in a splash of lemon juice for extra brightness.
Extra Veggies
Shredded carrots, bell peppers, or red onions can add color and variety.
Equipment You’ll Need
One of the best parts about making the Kale Crunch Salad is that you don’t need any fancy tools. Most of the equipment is likely already in your kitchen. Here’s a simple list to help you get prepared:
Cutting Board and Sharp Knife
Essential for chopping kale, cabbage, and any optional add-ins. A sharp knife makes the process quicker and helps you slice the greens thinly for the best texture.
Salad Spinner (Optional but Helpful)
Washing and drying kale can leave it soggy if not done properly. A salad spinner makes it easy to remove excess water so your dressing clings to the leaves instead of sliding off.
Large Mixing Bowl
You’ll need plenty of space to toss the salad so that every leaf gets evenly coated with dressing. A big bowl also makes it easier to massage the kale, which softens the leaves and reduces bitterness.
Small Bowl or Mason Jar
Perfect for mixing or shaking up the dressing. A jar with a lid is especially convenient—you just add the ingredients and shake until it’s emulsified.
Whisk or Fork
If you’re mixing the vinaigrette in a bowl, a whisk or even a fork works well to blend the oil, vinegar, and mustard into a smooth dressing.
Skillet (Optional)
If you want to toast the almonds, a dry skillet on the stovetop will bring out their nutty flavor in just a few minutes.
Measuring Cups and Spoons
Helpful for getting the right balance of oil, vinegar, mustard, and sweetener in the dressing, especially if you’re making it for the first time.
Step-by-Step Instructions
Making the Kale Crunch Salad at home is quick and straightforward. Follow these steps for the best results:
Step 1: Wash and Prep the Greens
Rinse the kale and cabbage thoroughly under cold water. Use a salad spinner or pat dry with a clean towel—excess water can water down the dressing. Remove the tough stems from the kale, then chop the leaves into bite-sized pieces. Slice the cabbage thinly for extra crunch.
Step 2: Massage the Kale
Place the chopped kale in a large mixing bowl. Drizzle with a small splash of olive oil or a squeeze of lemon juice. Gently massage the leaves with your hands for 1–2 minutes until they soften and turn a deeper green. This step reduces bitterness and improves texture.
Step 3: Toast the Almonds (Optional but Recommended)
Heat a dry skillet over medium heat. Add sliced almonds and toast for 3–5 minutes, stirring frequently, until golden and fragrant. Set aside to cool.
Step 4: Make the Dressing
In a small bowl or jar, combine:
- 3 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 1–2 teaspoons honey or maple syrup
- Pinch of salt and pepper
Whisk or shake until the dressing is smooth and emulsified. Taste and adjust for sweetness or acidity.
Step 5: Assemble the Salad
Add the cabbage to the bowl with the kale. Pour the dressing over the greens. Toss thoroughly so every leaf is evenly coated.
Step 6: Add the Crunch
Sprinkle the toasted almonds on top. Toss lightly once more or leave them on top for presentation.
Step 7: Serve and Enjoy
Transfer to a serving bowl or individual plates. Serve immediately as a side or add your favorite protein to turn it into a main dish.
Pro Tips for Success
The Kale Crunch Salad is simple to make, but a few smart tricks can take it from good to exceptional. Here are some tips to help you get the best results every time:
Massage the Kale Properly
Don’t skip this step. Massaging the leaves with a bit of oil or lemon juice softens their texture and cuts down the natural bitterness, making the salad much more enjoyable.
Slice the Greens Thinly
Thin, ribbon-like slices of kale and cabbage create a better eating experience. Large chunks can feel tough, while fine slices blend well with the dressing and toppings.
Toast the Almonds
Raw almonds work, but toasting them intensifies their nutty flavor and adds a warm crunch. Just be sure to stir often so they don’t burn.
Balance the Dressing
Taste your vinaigrette before adding it. If it’s too tangy, add a little extra sweetener. If it feels flat, add a pinch more Dijon or salt. Adjusting ensures the flavors complement your greens perfectly.
Add the Dressing Just Before Serving
Tossing the salad too early can make the greens soggy. If preparing ahead, store the dressing separately and mix it in right before eating.
Make Kale Less Bitter
Besides massaging, you can soak the chopped kale in ice water for 10–15 minutes, then drain and dry. This trick brightens the flavor and makes it extra crisp.
Upgrade the Crunch
Try making maple-candied nuts or swap almonds for pecans or walnuts for a sweeter, more indulgent twist.
Keep It Colorful
Add shredded carrots, red cabbage, or even pomegranate seeds for a pop of color that makes the salad more appealing.
Serving Ideas and Pairings
The Kale Crunch Salad is versatile—it can be enjoyed on its own or paired with a variety of dishes. Here are some serving ideas to inspire you:
As a Side Dish
Pair it with grilled chicken, steak, or fish for a light yet satisfying dinner. Serve alongside burgers, sandwiches, or wraps to balance out heavier foods with something fresh.
As a Main Course
Add grilled chicken, shrimp, or salmon to make it a protein-packed meal. For a vegetarian version, top it with chickpeas, quinoa, or tofu. These options make the salad filling enough for lunch or dinner.
For Gatherings
This salad is a great potluck or picnic option since it holds up better than delicate greens like spinach or lettuce. Serve in a large bowl with the dressing on the side so guests can dress their own portion.
With Soups and Stews
Pair it with a warm bowl of tomato soup, chicken noodle soup, or chili. The freshness of the salad complements hearty, comforting dishes.
Seasonal Pairings
In summer, serve it with grilled corn, BBQ, or fresh fruit sides. In fall, pair it with roasted root vegetables or hearty casseroles. During holidays, it makes a refreshing counterbalance to rich meals like turkey or ham.
Light Lunch Option
Roll the salad into a whole-grain wrap or pita for a portable meal. Add avocado or hummus for extra creaminess.
Storage and Meal Prep
One of the biggest advantages of the Kale Crunch Salad is that it holds up much better than most leafy salads. Kale and cabbage are sturdy greens, which means you can prepare parts of the recipe in advance without worrying about it turning soggy too quickly. Here’s how to store and meal prep it effectively:
Storing the Greens
After washing and chopping the kale and cabbage, make sure they are completely dry. Excess moisture can cause wilting. Store them in an airtight container or a resealable bag with a paper towel inside to absorb moisture. Properly stored, the greens can stay fresh for 3–4 days in the refrigerator.
Storing the Dressing
Keep the apple cider Dijon vinaigrette in a sealed jar or container in the fridge. Shake or whisk before each use, as the oil and vinegar will naturally separate. The dressing will last for up to 1 week.
Storing Nuts
Toasted almonds (or other nuts) should be kept in a sealed container at room temperature. If you want them extra crisp, wait to add them to the salad just before serving.
Assembled Salad
If you’ve already mixed the salad with dressing, it’s best enjoyed within 1 day. The greens will soften over time but won’t wilt as quickly as lettuce. For meal prep, it’s smarter to keep the dressing and nuts separate until you’re ready to eat.
Meal Prep Tips
Portion out the kale and cabbage mix into containers for quick grab-and-go lunches. Pack the dressing in small jars or containers on the side. Add toppings like cheese, fruit, or protein fresh on the day you plan to eat it.
Nutrition and Health Benefits
The Kale Crunch Salad isn’t just tasty—it’s also packed with nutrients that make it a smart addition to your diet. Each ingredient contributes to its overall health benefits, making it a salad you can feel good about eating regularly.
Kale and Cabbage: Nutrient Powerhouses
Both are cruciferous vegetables rich in vitamins A, C, and K. High in fiber, which supports digestion and keeps you feeling full. Contain antioxidants that help reduce inflammation and support overall health.
Almonds: Healthy Fats and Protein
Provide vitamin E, magnesium, and plant-based protein. Add heart-healthy monounsaturated fats that help balance cholesterol. The crunch they add makes the salad more satisfying, reducing the temptation to snack on less nutritious foods.
Apple Cider Dijon Vinaigrette: Light but Flavorful
Uses olive oil, a source of healthy fats that support brain and heart health. Apple cider vinegar may aid digestion and stabilize blood sugar levels. By making it at home, you avoid the preservatives and extra sugar often found in store-bought dressings.
Low in Calories, High in Nutrients
A serving of this salad is generally under 200 calories when served plain. Adding protein like chicken or tofu boosts the calories slightly but turns it into a complete, balanced meal.
Customizable for Diets
- Vegetarian and Vegan: Skip cheese or use plant-based protein sources.
- Gluten-Free: Naturally free from gluten as long as toppings and dressings are gluten-free.
- Low-Carb: Keep the almonds and greens, and go light on sweeteners in the dressing.
Common Health Questions
- Is the Kale Crunch Salad healthy? Yes, it’s nutrient-dense, full of fiber, and low in empty calories.
- Can I make it vegan? Absolutely. Use maple syrup or agave instead of honey in the dressing, and add plant proteins like beans or tempeh.
- Is it good for weight management? Yes, the fiber and protein keep you full without adding too many calories.
Conclusion
The Kale Crunch Salad is proof that healthy eating doesn’t have to be complicated. With just a handful of fresh ingredients, a simple homemade dressing, and a few minutes of prep, you can enjoy a salad that’s crisp, flavorful, and packed with nutrition. Whether you serve it as a light side dish or customize it into a hearty main meal, this recipe is versatile enough to fit any occasion. Give it a try at home, and you’ll see why it’s a favorite that rivals—even surpasses—the restaurant version.
FAQS
How To Make The Kale Crunch Salad
Ingredients
Method
- Rinse the kale and remove tough stems. Chop into bite-size pieces.
- Shred the cabbage thinly and combine with the kale in a large bowl.
- In a small bowl or jar, whisk together apple cider vinegar, olive oil, Dijon mustard, maple syrup (or honey), salt, and pepper until smooth.
- Pour half of the dressing over the kale and cabbage. Using your hands, gently massage the dressing into the kale for about 1–2 minutes. This softens the leaves and makes them less bitter.
- Toss in the roasted almonds for crunch.
- Drizzle the remaining dressing over the salad just before serving.
- Toss well and enjoy as a side dish or pair with grilled chicken, salmon, or tofu for a full meal.