Avocado Kale Salad with Cherry Tomatoes and Feta

This vibrant and nutrient-packed Avocado Kale Salad recipe features a medley of avocado and kale with juicy cherry tomatoes, creamy feta, and crisp red onion tossed with an easy homemade dressing that will have you happily scarfing your veggies all summer long!

Kale Salad with avocado, red onion, tomatoes, and feta

Did Spring feel really ridiculously short to anyone else?

I feel like I blinked and then BAM! Summertime!

Of course then I blinked again and now August is nearly over?!

What is this madness?!

While part of me most certainly wants to pump the breaks (because I 100% can’t handle my 5th grader turning into a teenager before my eyes) part of me also wishes the weather would presto Fall-o itself ASAP. Alas, I’ve learned not to wish my Summers away so I’ll be enjoying what’s left of this one to the max.

All the sunshine! All the sangria! All the tomatoes! All the salads!

I don’t really know what all this has to do with this avocado kale salad recipe , but let’s pretend my brain isn’t a hot mess at the moment.

This awesome avocado-packed salad bursting with flavor and I’m so excited for y’all to try it!

Tips for Making the Perfect Kale Salad

Kale salads are easily my favorite this time of year and I love that I can prep the kale in advance for speedy salads all week long! Here are some of my favorite tips and tricks to take your salad from “kale?!” to “KALE YEAH!”

1. Massage the kale.

Kale can be tough but massaging it with a little oil or dressing helps to break down the fibers and make it tender and tasty. I honestly love it more than romaine lettuce as long as it’s massaged first!

To massage kale, simply drizzle it with a little bit of olive oil or salad dressing and sprinkle it with a pinch of salt. Use your hands to gently massage the kale leaves for a few minutes until they start to darken in color and feel tender and almost silky.

2. Dress it up!

The bold flavors of lemon juice, garlic, and olive oil are a perfect pairing for kale. I love using my go-to homemade Lemon Dressing and also will opt for Greek Dressing and even Ranch Dressing depending on what other ingredients are added to the salad.

3. Add some texture.

The key to a great salad is having a variety of textures and flavors. For this salad I like pairing tender kale leaves with juicy tomatoes, crisp red onion, and creamy feta and avocado. You can even add some crunch with fresh cucumber or sliced almonds.

4. Let it sit.

Kale salad is best when it’s allowed to sit for a few minutes before serving. This allows the dressing to soak into the kale and the flavors to meld together.

Avocado Kale Salad with Cherry Tomatoes and Feta

Kale is such a powerhouse salad green! It’s rich in vitamins A, C, and K, as well as antioxidants and minerals such as calcium and iron. Pair it with all the awesome benefits from the avocado, onion, and tomatoes and you’re in for a healthy salad that tastes great!

Here’s what you’ll need to make it:

Ingredients:

  • 3 cups kale, stems removed and leaves torn into bite-sized pieces
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4-1/2 cup chopped red onion
  • ½ cup crumbled feta cheese
  • fresh herbs, to taste (I added scallions and parsley)

Optional Add-ins:

Experiment with different ingredients! Kale salad is a versatile dish that can be customized to your liking.

  • Protein: grilled chicken, chickpeas, or tofu for added substance and a boost of protein
  • Nuts or Seeds: toasted almonds, walnuts, or sunflower seeds add satisfying crunch and flavor
  • Vegetables: sliced cucumber, bell peppers, or banana peppers for added freshness and color

Salad Dressing:

  • 1 lemon, juiced
  • 3 TBSP avocado oil or light olive oil
  • 1 tsp white wine vinegar or red wine vinegar
  • 1 garlic clove, minced
  • ¼ tsp sea salt or extra, to taste
  • ¼ tsp black pepper

Serving Suggestions

This sassy summer salad is perfect paired with a cup of soup or half a sandwich. It also makes an awesome side for veggie burgers or your favorite grilled protein.

Here are some tasty options:

Avocado Kale Salad with Cherry Tomatoes and Feta

Let’s get our recipe on!

Avocado Kale Salad with Feta

Avocado Kale Salad with Cherry Tomatoes and Feta

This vibrant and nutrient-packed Avocado Kale Salad recipe features a medley of avocado and kale with juicy cherry tomatoes, creamy feta, and crisp red onion tossed with an easy homemade dressing that will have you happily scarfing your veggies all summer long!
5 from 3 votes
Course: Salad
Cuisine: American, Vegetarian
Keyword: Avocado Kale Salad
Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 3 servings
Author: Jenn Laughlin – Peas and Crayons

Ingredients

  • 3 cups kale stems removed and leaves torn into bite-sized pieces
  • 1 large ripe avocado diced
  • 1 cup cherry tomatoes halved
  • 1/4-1/2 cup chopped red onion
  • ½ cup crumbled feta cheese
  • fresh herbs to taste (I added scallions and parsley)

SALAD DRESSING:

  • 1 lemon juiced
  • 3 TBSP avocado oil or light olive oil
  • 1 tsp white wine vinegar or red wine vinegar
  • 1 garlic clove peeled, smashed, and minced
  • ¼ tsp sea salt or extra to taste
  • ¼ tsp black pepper

Instructions

  • First prepare the dressing. In a small bowl, whisk together whisk together lemon juice, oil, vinegar, minced garlic, salt, and pepper. If you like the tartness of the lemon juice (I love it!) keep it as is or feel free to add a little extra oil or sweeten a tad if preferred (sugar, honey, or maple syrup are common dressing sweeteners).
  • To the dressing bowl, add finely diced red onion and set aside to marinate.
  • Next massage the kale. Wash and dry kale and tear leaves from the stem. Finely chop on a cutting board then place in a large bowl. Drizzle a bit of the dressing over the kale and gently massage it with your hands for a few minutes until the leaves darken and become tender. Massaging the kale helps to break down its fibers and improves its texture.
  • Assemble the Salad. Add the diced avocado, halved cherry tomatoes, crumbled feta cheese and optional herbs to the bowl with the kale. Pour remaining dressing over the salad and gently toss to coat all the ingredients evenly.
  • Let it sit. Allow the salad to sit for 10 minutes or so to amp up the flavor and feel free to add any extra seasoning or veggies to the mix to taste.
  • Serve and enjoy!

Notes

Nutrition Facts below are estimated for both salad and dressing together using an online recipe nutrition calculator. Adjust as needed based on extras/swaps and enjoy!

Nutrition

Calories: 348kcal, Carbohydrates: 17g, Protein: 8g, Fat: 30g, Saturated Fat: 7g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 18g, Cholesterol: 22mg, Sodium: 526mg, Potassium: 758mg, Fiber: 9g, Sugar: 4g, Vitamin A: 7149IU, Vitamin C: 101mg, Calcium: 322mg, Iron: 2mg

Hungry for More?

If you get a chance to try this healthy avocado kale salad recipe, let me know!

You can leave me a comment here (LOVE checking those daily!) or tag @PEASandCRAYONS on Instagram so I can happy dance over your creations. I can’t wait to see what you whip up!

Jenn Laughlin Headshot Photo - About the Author
About The Author:

Jenn Laughlin

Jenn Laughlin founded Peas and Crayons in 2009 after graduating with B.S. in Dietetics from Florida State University and working as a Nutrition Educator for WIC. The goal was simple: create and share delicious tested and perfected recipes with vegetables as the star! Peas and Crayons is know for veggie forward recipes that are colorful and crave-able.

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