Chopped Kale Salad

It’s easy to embrace your veggies with this colorful chopped kale salad! Loaded with flavor and texture and tossed in the most amazing lemon dressing, it’s sure to brighten up your plate and your day!

Chopped Kale Salad with Pepitas and Feta
Healthy

KALE YEAH we’re making a kale salad today!

Yes, you read that right.

Put down the Halloween candy that I just know y’all broke into early and get ready to eat some veggies.

I promise you dive right back into the Reeses after because, #balance.

Veggie Chopped Kale Salad Ingredients

I love a good chopped kale salad; I really do! If you’re not already with me on this, you’re about to be.

It’s all thanks to one simple trick. Well two, technically.

First, we’re going to remove our curly kale leaves from the super tough stem and chop it up into itty bitty bites.

This is essential of any salad really. Small bites of veggie snd greens hold dressing better and can all be piled into each forkful, delivering optimal flavor in every bite.

Second. We’re massaging our kale.

A quick little rubdown with a drizzle of oil turns the typically tougher-than-lettuce kale leaves into a tender and delicious salad green that will rival even your beloved romaine.

TRUE STORY.

Vegan Kale Chopped Salad

How to Massage Kale for the Ultimate Kale Salad

After washing and drying your bunch of curly kale, remove the ribs/stem from each kale leaf.

Tear or chop the kale into bite-sized pieces, then sprinkle with an itty bitty pinch of salt.

Next pour a small amount of olive oil in your hands and work your way through the kale, massaging the leaves until they darken in color and tenderize into silky salad green perfection. YES!

Prefer to massage your kale without oil? Try a little fresh-squeezed lemon juice instead! You can also use a combination of the two if you’d like.

Healthy + Colorful Chopped Kale Salad

Ready to eat the rainbow? This kale salad delivers a welcome medley of flavor and antioxidants in every bite!

As written this salad is vegetarian, gluten-free, grain-free, and low-carb. The dressing can also be slightly tweaked to make it keto. Skip the optional crumbled feta for a paleo, whole 30 or vegan kale salad.

The dressing can be sweetened with any sweetener of choice or simply skip this ingredient entirely and adjust oil/vinegar ratio to taste.

Chopped Kale Salad
5 from 3 votes
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Chopped Kale Salad

It's easy to embrace your veggies with this colorful chopped kale salad! Loaded with flavor and texture and tossed in the most amazing lemon dressing, it's sure to brighten up your plate and your day!

Course Salad
Cuisine American, Vegetarian
Keyword Chopped Kale Salad
Prep Time 20 minutes
Total Time 20 minutes
Servings 6 servings
Calories 139 kcal
Author Jenn Laughlin – Peas and Crayons

Ingredients

  • 4 cups chopped curly kale
  • 1/2 tsp olive oil
  • 1/8 tsp salt
  • 1 cup chopped fresh baby spinach
  • 1 cup chopped red cabbage
  • 1/2 cup shredded carrots
  • 1 red bell pepper
  • 1/4 cup lightly salted pumpkin seeds (pepitas) plus extra to taste
  • crumbled feta cheese (optional topping) skip for vegan/paleo

LEMON DRESSING

  • 1/4 cup extra virgin olive oil or avocado oil
  • 2 TBSP fresh squeezed lemon juice
  • 1-2 TBSP red wine vinegar (adjust to make more or less zippy)
  • 1 clove garlic (smashed/peeled/minced)
  • 1/2 tsp dried oregano leaves
  • 1/4 tsp salt
  • 1/8 tsp ground black pepper
  • 1 tsp sweetener of choice (honey, agave, sugar, etc…) – totally optional!

Instructions

  1. First make the dressing. Combine ingredients above in a lidded mason jar, seal, and shake well. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires! I like mine a bit tart and even add a little lemon zest to the dressing. To reduce tartness, simply add a little extra sweetness, to taste.

  2. Clean and dry kale leaves and remove from stem. Finely chop. Drizzle with 1/2 tsp olive oil and a pinch of salt. Massage using fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!

  3. Chop remaining veggies. The finer the veggies are chopped the easier it will be to get a little bit of everyting in each bite. Love it so!

  4. In a large bowl combine massaged kale, spinach, cabbage, carrots, pumpkin seeds, scallions. Feel free to add extras of your favorites.

  5. Shake (sealed/lidded) dressing once more and pour about 1/2 of the dressing over the salad. Toss to coat and add additional dressing, to taste. Top with optional crumbled feta. Enjoy!

Recipe Notes

Broccoli makes a delicious addition to this salad if you have some handy!

Need less servings? Feel free to halve the recipe to yield 3 side salads.

Skipping the optional feta will make this salad both vegan and paleo. Skip or use a compliant sweetener for the dressing and it’ll also be low-carb and keto friendly.Do both and you’ve got yourself some whole 30 approved vegetarian eats. Woot!

Nutrition Facts below are an estimate gathered using an online recipe nutrition calculator. Values below calculated for both dressing and salad but do not include optional extras. Add approx. 25 calories per TBSP of feta added. Adjust as needed based on sweetener of choice and extras added and enjoy!

Nutrition Facts
Chopped Kale Salad
Amount Per Serving
Calories 139 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Sodium 179mg8%
Potassium 381mg11%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 2g2%
Protein 3g6%
Vitamin A 7500IU150%
Vitamin C 92mg112%
Calcium 82mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Chopped Kale Salad

If you get a chance to try this chopped kale salad, let me know!

Leave some love in the comment form below or tag your photos with @peasandcrayons on Instagram so I can happy dance over your creation. I can’t wait to see what you whip up!

I love how I can prep a bunch of kale quickly over the weekend and have it on hand and ready to go all week long.

Instead of simply prepping what I need, I always massage the entire bunch of kale and keep it in an airtight container in the fridge, meal-prep style.

It stays fresh much longer than any other salad greens and is a great addition to all your favorite recipes!

KALE YEAH! Kale it up with more tasty recipes:

Check out my post on 10 Tasty Ways to Eat Kale for more deliciousness and ideas.

Like This? You'll Love These:
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Comments

  • Beth

    5 stars
    You know me so well as I’m already into the Halloween candy! This beautiful salad will provide the perfect balance of healthy foods in my diet! Love the flavors and colors of this recipe so I know it will be a big hit at upcoming holiday dinners!

  • Shadi Hasanzadenemati

    5 stars
    Love how easy this recipe is. Can’t wait to try it this weekend.

    • So excited for you to try it, Shadi! xo

  • Jennifer Callan

    5 stars
    I honestly cannot believe I ate kale. This salad has very well-balanced flavors. Super healthy and my husband loved it!

    • Haha so stoked you tried kale salad and loved it! And husband approved too?! WOOT!!!

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