Craving the crunch and tang of chick fil a kale crunch Salad? You’re in the right place. This copycat recipe brings you the same fresh flavors at home—crisp kale, tender cabbage, and toasted almonds tossed in a zesty apple cider Dijon dressing.
Introduction to Kale Crunch Salad Chick Fil A Recipe
The Kale Crunch Salad from Chick-fil-A is a popular side that stands out for its fresh, clean ingredients and bold flavor. Unlike many fast-food salads, this one keeps it simple—just kale, cabbage, roasted almonds, and a light apple cider Dijon vinaigrette. Yet, the combination is both satisfying and refreshing.
What Is Kale Crunch Salad at Chick-fil-A?
This salad is a light and nutritious side dish that features:
Curly kale and green cabbage for a crisp, slightly bitter base. Roasted almonds for added crunch and nuttiness. A tangy apple cider Dijon dressing that ties everything together with a hint of sweetness and acidity. It’s served as a healthier alternative to fries and has quickly become a favorite among health-conscious Chick-fil-A fans.
Why You’ll Love This Recipe
Easy to make with minimal ingredients.
Perfectly balanced crunchy, tangy, and slightly sweet. Great for meal prep stays fresh in the fridge for days. Customizable you can add protein or toppings to turn it into a full meal.
Why This Recipe Is Dietitian-Approved
This salad checks many nutritional boxes:
Packed with fiber, vitamins, and antioxidants from kale and cabbage. Low in calories and carbs. Uses healthy fats from almonds and olive oil in the dressing. No processed ingredients or heavy creams.
Key Ingredients Overview
The beauty of the Chick-fil-A Kale Crunch Salad lies in its simplicity. Each ingredient has a purpose—bringing texture, nutrition, and flavor. Here’s a closer look at the core components of this crave-worthy salad:
Kale
Kale is the star of this dish. chick fil a kale salad recipe uses curly kale, which has a firm texture and slightly bitter flavor. It holds up well to dressing and doesn’t wilt quickly, making it perfect for meal prep.
- Tip: Remove the thick stems and massage the kale with a little olive oil or dressing to soften it and reduce bitterness.
Cabbage
Chopped green cabbage is added for crunch and contrast. It complements the kale with a mild, slightly peppery taste and gives the salad a refreshing bite.
- Why it works: The combo of kale and cabbage balances flavor and texture—hearty but not heavy.
Roasted Almonds
Roasted sliced or slivered almonds bring nutty flavor and satisfying crunch. They’re essential to recreating the original Chick-fil-A experience.
- Pro tip: Toast your almonds at home for a fresher, deeper flavor.
Apple Cider Vinegar
This ingredient is the backbone of the salad’s tangy vinaigrette. Apple cider vinegar gives a sharp, fruity acidity that brightens the whole dish.
- Bonus: It’s known for health benefits like aiding digestion and balancing blood sugar.
Dijon Mustard
Dijon adds a subtle kick and creamy texture to the dressing. It helps emulsify the vinaigrette so it clings to the greens instead of pooling at the bottom.
- Substitute idea: Stone-ground mustard if you prefer a grainier texture.
Sweetener (Optional)
To balance the acidity, a touch of sweetener is often added to the dressing. Chick-fil-A uses a hint of sugar or honey for subtle sweetness.
Options include:
- Honey
- Maple syrup
- A pinch of brown sugar
Olive Oil (or Neutral Oil)
While not always highlighted, the dressing includes olive oil for richness and smoothness. Choose a light-tasting variety that doesn’t overpower the other flavors.
Equipment You’ll Need
Making the chick fil a kale crunch Salad recipe at home is incredibly simple and doesn’t require any fancy tools. With just a few basic kitchen items, you’ll be able to prep, mix, and serve this fresh salad with ease. Here’s what you’ll need:
Large Mixing Bowl
A large bowl is essential for combining the kale, cabbage, and dressing. It gives you enough space to toss everything thoroughly without spilling.
- Tip: Use a stainless steel or glass bowl to avoid any reaction with the vinegar in the dressing.
Sharp Knife or Salad Chopper
You’ll need a sharp chef’s knife to chop the kale and cabbage into bite-sized pieces. You can also use a salad chopper or kitchen shears for quick prep.
- Why it matters: Uniformly chopped greens help the dressing coat evenly and make the salad easier to eat.
Cutting Board
A sturdy cutting board gives you a stable surface for prepping the vegetables. Use one that’s large enough for leafy greens so you can work efficiently.
Small Bowl or Mason Jar (for Dressing)
To mix the dressing, you’ll need a small bowl and whisk or a mason jar with a lid. Shaking the dressing in a jar is quick, mess-free, and ensures proper emulsification.
Whisk or Fork
If mixing the vinaigrette in a bowl, a whisk or even a sturdy fork works great for blending the oil, vinegar, mustard, and sweetener into a smooth dressing.
Salad Spinner (Optional but Recommended)
After washing the kale and cabbage, a salad spinner helps remove excess water. This keeps your salad crisp and prevents the dressing from getting diluted.
Measuring Spoons and Cups
Accurate measuring tools ensure the right balance of vinegar, mustard, sweetener, and oil in the dressing. Precision helps replicate that signature Chick-fil-A flavor.
Baking Sheet (Optional, for Toasting Almonds)
If you’re toasting almonds yourself, use a small baking sheet. Toast them in the oven or in a skillet over medium heat until golden and fragrant.
Step-by-Step Instructions
Making your own kale crunch salad chick fil a recipe at home is quick and easy. With just a few steps, you’ll have a fresh, flavorful salad that’s just like the original—or even better. Here’s how to make it from start to finish:
Step 1: Wash and Prep the Greens
Wash the kale and cabbage thoroughly to remove any dirt or grit. Dry completely using a salad spinner or clean kitchen towel. Dry greens help the dressing stick better. Remove the kale stems, then chop the leaves into bite-sized pieces. Thinly slice the green cabbage for a balanced texture alongside the kale.
- Pro Tip: Massage the kale with a bit of olive oil or a spoonful of the dressing for 1–2 minutes. This softens the leaves and makes them more tender and flavorful.
Step 2: Make the Apple Cider Dijon Dressing
In a small bowl or mason jar, combine:
- 3 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon honey or maple syrup (adjust to taste)
- ¼ cup olive oil
- Salt and pepper to taste
Mix well using a whisk or shake vigorously if using a jar. The dressing should be smooth and slightly thickened.
Step 3: Toast the Almonds (Optional)
If you’re using raw almonds:
Add sliced or slivered almonds to a dry skillet over medium heat. Toast for 3–5 minutes, stirring frequently, until golden and fragrant. Let them cool completely before adding to the salad.
Tip: This step enhances flavor and crunch—worth the extra few minutes!
Step 4: Assemble the Salad
Add chopped kale and cabbage to a large mixing bowl. Drizzle the dressing over the greens. Toss well to ensure everything is evenly coated. Let the salad sit for 5–10 minutes so the flavors can meld and the greens soften slightly.
Step 5: Add Almonds and Serve
Sprinkle the toasted almonds on top just before serving for the perfect crunch.
- Optional: Add toppings like shredded cheese, dried cranberries, or grilled chicken if desired.
Serving Suggestions:
Serve as a side dish to grilled meats, sandwiches, or wraps. Turn it into a main dish by adding a protein like grilled chicken, tofu, or salmon.
Customization and Variations
One of the best things about the Chick-fil-A Kale Crunch Salad copycat recipe is how easy it is to customize. While the original keeps it minimal, you can easily transform this simple side into a satisfying main course or add variety with your favorite ingredients. Here are several delicious ways to personalize your salad:
Add Protein
Turn this salad into a protein-packed meal with one of the following options:
- Grilled Chicken: A classic addition that mimics Chick-fil-A’s own menu.
- Rotisserie Chicken: Quick and convenient, perfect for busy weeknights.
- Grilled Shrimp or Salmon: Adds heart-healthy omega-3s and a gourmet touch.
- Tofu or Tempeh: Great plant-based options that absorb flavor well.
- Boiled Eggs: A simple, protein-rich topping that adds creaminess and flavor.
Add Cheese (Optional)
Cheese can add a creamy, salty balance to the tangy dressing:
- Shaved Parmesan: Aged and salty, it pairs well with kale.
- Feta or Goat Cheese: Adds tang and creaminess.
- Cheddar or Blue Cheese Crumbles: For a bolder, richer flavor.
Add Dried or Fresh Fruit
Add a pop of sweetness and color with fruit:
- Dried cranberries or cherries: A great way to mimic a harvest-style salad.
- Sliced apples or pears: Fresh and crisp—complement the vinaigrette beautifully.
- Mandarin oranges: For a juicy, citrusy twist.
Swap the Greens
Want to switch things up?
Use baby kale for a milder flavor and softer texture. Add purple cabbage for color and crunch. Mix in baby spinach or arugula for a peppery note.
Change the Nuts or Seeds
No almonds? Try other crunchy toppings:
- Walnuts or pecans: Slightly sweeter and buttery.
- Pumpkin seeds or sunflower seeds: Great nut-free options.
- Candied nuts: For a sweet crunch, perfect for special occasions.
Dressing Variations
If you want to switch from the classic apple cider Dijon vinaigrette, try:
- Balsamic vinaigrette: For a deeper, richer flavor.
- Lemon tahini dressing: Creamy and citrusy, perfect for kale.
- Honey mustard vinaigrette: A sweeter take with a familiar flavor.
Make It a Meal Bowl
Build a complete meal by adding grains or legumes:
- Quinoa or farro: Add texture and protein.
- Chickpeas or black beans: Keep it vegetarian and hearty.
- Brown rice: Great for meal prep and filling enough for lunch or dinner.
Tips and Tricks for Success
To make your Chick-fil-A Kale Crunch Salad copycat turn out just right every time, keep these helpful tips and tricks in mind. These small details can take your salad from average to restaurant-quality—crunchy, flavorful, and satisfying.
Massage the Kale
Raw kale can be tough and bitter if not handled properly.
- Tip: After washing and chopping, massage the kale with a bit of olive oil or a spoonful of the dressing for 1–2 minutes. This breaks down the fibers, softens the texture, and improves flavor.
Use Fresh, Crisp Greens
Always use fresh kale and cabbage for the best texture and crunch. Avoid pre-chopped mixes if they look wilted or dry.
- Tip: Buy whole leaves and chop them yourself for maximum freshness.
Don’t Overdress the Salad
Start with a small amount of dressing and toss thoroughly before adding more. This helps prevent the salad from becoming soggy and ensures the flavors stay balanced.
Let the Salad Sit Before Serving
Once dressed, allow the salad to rest for 5 to 10 minutes. This gives the kale and cabbage time to absorb the vinaigrette, enhancing the overall flavor and texture.
Toast the Almonds
If you’re using raw almonds, toast them for a few minutes in a dry skillet or oven until golden and fragrant.
- Why it matters: Toasting brings out their nutty flavor and gives the salad that signature crunch Chick-fil-A is known for.
Customize, But Keep It Balanced
It’s tempting to add a lot of extras, but try to keep a balance between flavors and textures. For example:
If adding fruit, use just enough to add sweetness without overpowering. If using cheese, keep the amount moderate to avoid masking the vinaigrette.
Make Dressing Ahead of Time
The apple cider Dijon vinaigrette actually tastes better when made ahead. Mix and store it in the fridge for up to a week. Shake well before using, as it may separate over time.
Use the Right Tools
Use a large bowl to toss the salad evenly and a mason jar to quickly mix and store dressing.
Proper tools make prep easier and more efficient.
Meal Prep Friendly
This salad keeps well, especially when stored without the almonds (to maintain crunch). You can prep it ahead and dress just before serving—or store the dressing separately for the freshest taste.
Brittany’s Bonus Tip:
Add a touch of lemon juice or zest to the dressing for a bright, fresh flavor twist—it pairs beautifully with kale and cabbage.
Serving Suggestions
The chick fil a kale salad is incredibly versatile. While it’s often served as a side dish, you can easily turn it into a full meal or pair it with a wide variety of main courses. Here are some tasty and practical ways to serve and enjoy this salad:
As a Light and Healthy Side Dish
This salad makes a perfect side for lunch or dinner. Its tangy, crisp flavor pairs well with both light and hearty mains.
Serve it alongside:
- Grilled or roasted chicken
- BBQ sandwiches
- Turkey burgers
- Baked or grilled salmon
- Veggie or grain bowls
Why it works: The freshness and acidity of the salad cut through rich or savory main dishes, balancing the plate beautifully.
As a Main Course Salad
With a few add-ins, this salad becomes a satisfying main dish. Simply top with a protein and maybe a grain, and you have a filling, nutrient-dense meal.
Topping ideas:
- Grilled chicken or steak strips
- Crispy tofu or tempeh for a plant-based option
- Quinoa, farro, or brown rice for added fiber
- Boiled eggs or chickpeas for extra protein
Add a sliced avocado for creaminess and healthy fats.
In a Lunch Box or Meal Prep Container
This salad is meal prep-friendly and holds up well in the fridge for a few days. Store the salad and dressing separately until ready to eat to keep the greens crisp.
- Prep tip: Portion into individual containers with protein on the side for grab-and-go lunches.
For Picnics, Potlucks, or Cookouts
Because kale and cabbage are sturdy greens, this salad doesn’t wilt easily, making it ideal for make-ahead dishes at gatherings.
Pair with:
- Grilled meats
- Sandwich platters
- Pasta dishes
- Fruit trays
Bonus: It’s naturally dairy-free and easy to make gluten-free, so it suits many dietary needs.
In a Wrap or Pita Pocket
Turn the salad into a quick handheld meal by stuffing it into a whole wheat wrap, pita, or even a lettuce cup.
Add-ins for wraps:
- Sliced grilled chicken
- Hummus spread
- Shredded carrots or cucumbers
It’s a perfect option for quick lunches or packed work meals.
Topped with Extras for a Gourmet Touch
Want to dress it up a bit? Add gourmet extras like:
- Goat cheese or shaved parmesan
- Candied pecans or walnuts
- Fresh berries or apple slices
- A drizzle of honey or balsamic glaze
This is a great way to serve it for brunches or special occasions.
Storage and Meal Prep
One of the best parts about the copycat chick fil a kale salad is how well it holds up, making it perfect for meal prep and leftovers. With a few smart storage tips, you can enjoy fresh, flavorful salad for days.
How to Store the Salad
Unassembled Salad:
For the longest shelf life and best texture, store the components separately:
- Kale and cabbage: After washing and chopping, keep in an airtight container or zip-top bag with a paper towel to absorb moisture.
- Dressing: Store in a sealed jar or container in the refrigerator.
- Almonds: Keep in a dry, airtight container at room temperature (store separately to preserve crunch).
Fully Assembled Salad (Without Dressing):
If you’ve tossed the greens together but haven’t added dressing:
- Store in an airtight container in the fridge.
- Will stay fresh for up to 3 days.
Fully Dressed Salad:
If the salad has already been tossed with dressing:
Store in a container with a tight-fitting lid. Best consumed within 24–36 hours as the greens will soften over time but won’t wilt as quickly as lettuce-based salads.
How to Store the Dressing
Homemade apple cider Dijon vinaigrette can be stored in a sealed container in the refrigerator for up to 1 week. Shake or whisk before each use as the oil and vinegar may separate.
Meal Prep Tips
Prep in Batches
Chop kale and cabbage ahead of time and store separately from wet ingredients. Pre-portion into containers for easy grab-and-go lunches.
Keep Almonds and Dressing Separate
To avoid soggy nuts or soggy greens, always store almonds and dressing apart until just before serving.
Refresh Before Serving
If storing for more than a day, give the greens a quick toss or add a handful of freshly chopped kale or cabbage to freshen the texture.
Freezing Tips
Not recommended:
Kale and cabbage lose their crunch and texture when frozen and thawed. The dressing may also separate or lose consistency after freezing. For best quality, enjoy this salad fresh or refrigerated only.
Nutrition Information and Final Notes
The chick fil a kale salad calories isn’t just delicious—it’s also a smart choice for health-conscious eaters. Whether you’re watching your calories, looking for fiber-rich options, or simply trying to eat cleaner, this salad fits the bill. Below is a breakdown of its nutritional value along with a few closing thoughts.
Estimated Nutrition (Per Serving – about 1 cup of dressed salad)
Note: This is an estimate based on a homemade version with standard dressing and almonds.
- Calories: 150–180 kcal
- Protein: 3–4 grams
- Fat: 12–14 grams (mainly from almonds and olive oil)
- Carbohydrates: 8–10 grams
- Fiber: 2–4 grams
- Sugar: 2–3 grams (from dressing and cabbage)
- Sodium: 150–250 mg (varies by dressing and seasoning)
Why This Salad is a Healthy Choice
- Low in Calories: Makes a great side dish or a light main meal.
- Rich in Nutrients: Kale and cabbage provide vitamins A, C, and K along with antioxidants.
- Healthy Fats: Olive oil and almonds offer heart-healthy monounsaturated fats.
- Low in Sugar: Just a hint of sweetness in the dressing—no hidden sugars.
- High in Fiber: Great for digestion and long-lasting fullness.
Make It Even Healthier
Use less dressing or a lighter version to reduce fat. Swap almonds for seeds if you’re reducing calorie intake. Add lean protein to make it a more filling meal without loading on carbs. Opt for a no-sugar dressing if following a keto or low-carb plan.
Conclusion
The chick fil a kale crunch nutrition is proof that simple ingredients can create something truly delicious and satisfying. With crisp kale, crunchy cabbage, toasted almonds, and a tangy apple cider Dijon dressing, this salad is both nutritious and flavorful. Whether you’re making it as a side dish, prepping it for the week, or customizing it into a full meal, it’s a versatile recipe you’ll come back to again and again. Give it a try—you might just find it’s better than the original!
FAQS
Kale Crunch Salad Chick Fil A Recipe
Ingredients
Equipment
Method
- Kale: Wash and dry the kale. Remove stems and chop into bite-sized pieces. In a bowl, drizzle kale with 1 teaspoon olive oil and a small squeeze of lemon juice. Massage with clean hands for 2–3 minutes until tender.
- Combine: Combine the kale and shredded green cabbage in a large mixing bowl
- Vinaigrette: In a small bowl or mason jar, whisk together the olive oil, lemon juice, Dijon mustard, apple cider vinegar, sweetener of choice, salt, and a pinch of pepper.
- Toss: Drizzle the Dijon mustard Vinegrette Dressing and sprinkle the roasted almond.