Kale Crunch Salad Recipe

If you’re looking for a salad that’s light, flavorful, and full of texture, then you’re in for a treat with this Kale Crunch Salad. It’s a delicious way to sneak more greens into your day without sacrificing taste. Whether you’re a die-hard salad lover or just dipping your toes into healthy eating, this recipe will win you over.

In this post, you’ll learn how to make kale crunch salad recipe step-by-step, explore its nutritional perks, and even see how it compares to the popular fast-food version. Plus, we’ll break down the calories in Chick-fil-A kale salad and give you tips to customize it to your taste.

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What Is Kale Crunch Salad?

Kale Crunch Salad is a vibrant mix of fresh, shredded kale and green cabbage, tossed with a simple apple cider vinaigrette and topped with crunchy roasted almonds. The combination is earthy, nutty, and refreshing—a perfect side dish or light lunch.

This salad rose to fame thanks to Chick-fil-A, but you can easily recreate the flavors at home for a fraction of the cost and with your own personal touch.

Ingredients:

4 cups curly kale, finely chopped
2 cups green cabbage, shredded
½ cup sliced almonds (roasted)
¼ cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon Dijon mustard
1 teaspoon maple syrup or honey
Salt and pepper to taste

Instructions:

Prep the Kale: Wash and dry your kale thoroughly. Remove the tough stems and finely chop the leaves.
Massage the Kale: Add a small drizzle of olive oil and a pinch of salt. Massage the kale with your hands for 2-3 minutes to soften it.
Mix the Veggies: In a large bowl, combine the chopped kale and shredded cabbage.
Make the Dressing: In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup, salt, and pepper.
Toss and Top: Pour the dressing over the greens and mix well. Top with roasted almonds before serving.

That’s it! Simple, fresh, and so delicious.

Chick-fil-A Kale Crunch Salad vs. Homemade Version

The Chick-fil-A version features kale, green cabbage, and roasted almonds tossed in an apple cider and Dijon mustard vinaigrette. While it’s definitely tasty, making your own has several advantages:

You control the ingredients
It’s more affordable
You can customize the sweetness or acidity
No preservatives or added sugars

So if you’ve ever wondered how to make kale crunch salad recipe that tastes like Chick-fil-A’s but healthier—now you know!

Calories in Chick-fil-A Kale Salad

Wondering just how healthy that fast-food salad really is? Let’s break down the calories in Chick-fil-A kale salad:

Small size (without dressing): ~120 calories
With vinaigrette dressing: ~170-180 calories

Not too bad for a fast-food option, but when you make it at home, you can go even lighter by adjusting the oil or almond quantity.

Health Benefits of Kale Crunch Salad

This salad isn’t just tasty—it’s loaded with health perks:

Kale: Packed with vitamins A, C, and K, plus calcium and antioxidants
Cabbage: High in fiber, vitamin C, and supports digestion
Almonds: Provide healthy fats and protein
Apple cider vinegar: May support blood sugar control and gut health

All this in one bowl? Yes, please!

Ways to Customize Your Kale Crunch Salad

One of the best parts of this salad is how easy it is to adapt. Try these fun twists:

Add Fruit: Toss in apple slices or dried cranberries for sweetness
Switch the Nuts: Use pecans or walnuts instead of almonds
Add Protein: Grilled chicken, salmon, or chickpeas
Boost Flavor: Sprinkle in feta cheese or avocado slices

Make It a Meal

While Kale Crunch Salad works perfectly as a side, it can easily stand on its own. Here’s how to make it more filling:

Serve with a hearty soup
Add a whole grain like quinoa or farro
Use as a wrap filling—or try our Crispy Vegetable Egg Rolls for a crunchy, savory wrap-style dish
Pair it with a warm pasta dish like our viral ditalini pasta recipe for a balanced combo of greens and comfort food.

This way, you’re turning a light dish into a satisfying, well-rounded meal.

Storage Tips

Have leftovers? No problem.

Store in an airtight container for up to 3 days
Keep the almonds separate until serving
Avoid freezing

Kale holds up better than most greens, making it great for meal prep!

Frequently Asked Questions (FAQs)

Can I use red cabbage instead of green?
Yes! It adds a nice color pop and a similar crunch.

Do I have to massage the kale?
Massaging kale softens it and removes bitterness, so it’s highly recommended.

Can I make this Kale Crunch Salad ahead of time?
Absolutely. Just keep the dressing and almonds separate until you’re ready to eat.

Final Thoughts

There you have it—everything you need to make and enjoy a delicious kale crunch salad right at home. From learning the kale crunch salad recipe to comparing it with Chick-fil-A’s and understanding the calories in Chick-fil-A kale salad, this guide has you covered.

Next time you’re craving something crunchy, refreshing, and nourishing, give this salad a try. You’ll love how easy it is and how good it makes you feel.