Nothing beats a fresh and vibrant salad that’s packed with flavor and keeps you feeling full for hours; and this Apple Walnut Kale Salad Recipe is one you’ll keep coming back to. If you’ve ever thought healthy eating couldn’t be crave-worthy, think again. With crisp apple slices, toasty walnuts, and tender massaged kale, this Apple Walnut Kale Salad Recipe brings the perfect mix of sweet, savory, and crunchy in every bite. It’s the kind of dish that works just as well for a quick lunch as it does for a weeknight dinner; and when you add a bit of protein like grilled chicken or chickpeas, it transforms into something truly satisfying.
Why You Will Love This Recipe
The Apple Walnut Kale Salad Recipe has quickly become a favorite in health-focused kitchens for good reason. This Apple Walnut Kale Salad Recipe brings together tender massaged kale, crisp apples, and crunchy walnuts for a delicious mix of textures and flavors. What makes this Apple Walnut Kale Salad Recipe so special is how a few simple ingredients create something incredibly satisfying. Whether you enjoy the Apple Walnut Kale Salad Recipe with roasted chicken, grilled salmon, or as a complete plant-based meal with quinoa or chickpeas, this Apple Walnut Kale Salad Recipe fits into any mealtime with ease. The Apple Walnut Kale Salad Recipe also pairs beautifully with warm soup, making it a go-to for cozy lunches and hearty dinners. Once you try this Apple Walnut Kale Salad Recipe, it just might become a permanent part of your weekly rotation.
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Ingredients
For the Salad:
- Fresh kale, stems removed and leaves chopped – Choose curly or lacinato kale; both work well, but lacinato (dinosaur kale) is slightly more tender
- Honeycrisp apples, cored and thinly sliced – Honeycrisp stays crisp longer, but Gala or Fuji work too
- Toasted walnuts, roughly chopped – Toast them yourself for maximum flavor, or buy pre-toasted for convenience
- Dried cranberries – Adds natural sweetness and chewy texture; raisins work as a substitute
- Crumbled goat cheese or feta – Optional but adds creamy richness; omit for vegan version
For the Apple Walnut Vinaigrette:
- Black pepper – Freshly ground is best
- Olive oil – Use good quality extra virgin for best flavor
- Apple cider vinegar – The acidity brightens all the flavors
- Pure maple syrup – Balances the tartness; honey works too
- Dijon mustard – Helps emulsify the dressing and adds depth
- Salt – Brings out all the flavors
See recipe card for quantities.
Instructions
Preparing the Kale
- Start by washing your kale thoroughly and patting it completely dry. Remove the thick stems by folding each leaf in half and cutting along the stem, or simply tear the leaves away from the stems. Chop the kale into bite-sized pieces and place in a large mixing bowl.
- Here's the secret to great kale salad: massage the leaves with a pinch of salt and a drizzle of olive oil for about 2 minutes. This breaks down the tough fibers and makes the kale much more tender and digestible. The leaves should look darker and feel softer when properly massaged.
Preparing the Apples and Walnuts
- While the kale rests, prepare your apples. Core them and slice into thin half-moons or matchsticks – whatever you prefer. If you're not serving immediately, toss the apple slices with a little lemon juice to prevent browning.
- If your walnuts aren't already toasted, heat a dry skillet over medium heat and toast them for 3-4 minutes until fragrant and lightly golden. Let them cool before roughly chopping. This step makes a huge difference in flavor!
Making the Vinaigrette
- In a small bowl or jar, whisk together the olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper. If using a jar, simply shake vigorously until well combined. The dressing should be smooth and slightly thick.
- Taste and adjust seasonings as needed – you might want more maple syrup for sweetness or more vinegar for tang.
Assembling the Salad
- Add the sliced apples, toasted walnuts, and dried cranberries to the massaged kale. Pour about three-quarters of the dressing over the salad and toss well to coat everything evenly. Let the salad sit for 10 minutes to allow the flavors to meld.
- Just before serving, add the remaining dressing if needed and sprinkle with crumbled cheese if using. Give it one final toss and taste for seasoning.
- Step 1: Preparing the Kale
Massage the kale with olive oil and salt until soft and darker in color.
- Step 2: Preparing the Apples and Walnuts
Slice the apples thinly and toast the walnuts until golden and fragrant.
- Step 3: Making the Vinaigrette
Whisk or shake the vinaigrette ingredients until well blended and smooth.
- Step 4: Assembling the Salad
Toss all ingredients with dressing and let sit for flavors to meld.
Hints & Expert Cooking Tips
- Save time: Massage the kale in the morning and store it in the fridge. It actually gets better as it sits and will stay fresh for up to 3 days.
- Perfect apple slices: Use a mandoline or sharp knife to get consistently thin slices. Thicker pieces can be tough to chew alongside the kale.
- Toast nuts in bulk: Toast a large batch of walnuts and store them in the freezer. They'll stay fresh for months and you'll always have them ready for salads.
- Dressing hack: Make a double batch of the apple walnut vinaigrette and store it in the fridge for up to a week. It's great on other salads too.
- Avoid soggy salad: Always dry your kale thoroughly after washing, and don't dress the entire salad if you're not serving it all at once.
Recipe Variations & Dietary Modifications
Vegan Apple Walnut Salad
- Skip the cheese entirely or substitute with nutritional yeast for a cheesy flavor. Add extra walnuts for richness, or include some sliced avocado for creaminess.
Kale Quinoa Apple Salad
- Add 1 cup of cooked, cooled quinoa to make this a complete protein-packed meal. This version is perfect for meal prep and will keep you full for hours.
Kale Apple Pecan Salad
- Swap the walnuts for toasted pecans and add a handful of pomegranate seeds instead of cranberries for a beautiful color contrast and different flavor profile.
Anti-inflammatory Salad Version
- Add fresh ginger to the dressing, include some sliced red onion, and throw in some hemp seeds for extra omega-3s. This version is particularly good for those following an anti-inflammatory diet.
Thanksgiving Salad Ideas
- Turn this into a holiday showstopper by adding roasted butternut squash, pomegranate seeds, and candied walnuts. Use a maple-balsamic dressing for extra fall flavors.
Equipment Recommendations
- Large mixing bowl: A wide, shallow bowl makes massaging the kale easier and more effective.
- Sharp knife: Essential for clean cuts on both kale and apples. A dull knife will bruise the kale and make raggedy apple slices.
- Salad spinner: While not absolutely necessary, it makes drying the kale much faster and more thorough.
- Small whisk or jar: For making the vinaigrette. A jar with a tight lid is actually easier for small batches.
- Mandoline slicer: Optional but helpful for getting perfectly thin, uniform apple slices.
Storage & Meal Prep Tips
Fridge Storage
- This healthy kale salad recipe actually improves with time. Store the dressed salad in the refrigerator for up to 3 days. The kale stays surprisingly crisp, and the flavors continue to develop. Keep any cheese separate and add it just before serving to maintain the best texture.
Freezing Instructions
- While you can't freeze the assembled salad, you can freeze the toasted walnuts for up to 3 months. The vinaigrette will keep in the fridge for up to a week.
Meal Prep Tips
- For the best meal prep kale salad, store the massaged kale, prepared apples (tossed with lemon juice), and other components separately. Combine them just before eating to maintain optimal texture and freshness.zing for X days/weeks/months.
The Little Trick That Changed My Salads Forever
I used to avoid kale salads. They always felt too tough, too bitter, and honestly not worth the hype. But one afternoon while visiting a small café tucked behind a farmers market, I had a salad that stopped me in my tracks. It was vibrant, sweet, and unbelievably tender. I asked the chef what made it so different, and that’s when I learned the secret that changed everything.
The answer was simple; massage the kale. That’s what transformed this Apple Walnut Kale Salad Recipe into a total game changer. With just a few minutes of working olive oil and lemon juice into the leaves, kale becomes soft and flavorful. Add crisp apples, toasted walnuts, and a light dressing, and this Apple Walnut Kale Salad Recipe quickly turned into a dish I now make on repeat. Trust me, once you try it, there’s no going back.
FAQ
What dressing goes with apple walnut salad?
A tangy apple cider vinaigrette made with olive oil, maple syrup, and Dijon mustard pairs perfectly with apple walnut salad. It balances the sweetness of the apples and the nuttiness of the walnuts beautifully.
How long can kale salad sit in the fridge?
Kale salad can stay fresh in the fridge for up to 3 days. Its hearty leaves hold up well, especially when massaged and stored without cheese or excess dressing.
What is the name of the salad with apples and walnuts?
It’s commonly known as Apple Walnut Salad or Apple Walnut Kale Salad when made with kale. This fall-inspired dish is popular for its sweet, savory, and crunchy combo.
How to keep kale salad fresh?
Massage the kale and dry it well before storing. Keep toppings and dressing separate until ready to serve to maintain freshness and prevent sogginess.
One Salad You'll Keep Coming Back To
The Apple Walnut Kale Salad Recipe is proof that healthy food can be anything but boring. It’s flavorful, fresh, and so easy to love. From the tender kale to the crisp apples and toasted walnuts, every bite of this Apple Walnut Kale Salad Recipe brings something truly satisfying. Whether it’s a weeknight dinner, meal prep for the weekend, or just a craving for something light yet hearty, this Apple Walnut Kale Salad Recipe delivers.
If you're already hooked on this Apple Walnut Kale Salad Recipe, you’ll want to try my Creamy Pesto Gnocchi Recipe or the bold and flavorful Thai Chicken Meatballs Recipe; both pair beautifully with the fresh vibes of this Apple Walnut Kale Salad Recipe and round out a balanced, feel-good menu.
Have you made this Apple Walnut Kale Salad Recipe yet? I’d love to hear how it turned out. Share your version in the comments or post a photo and tag me. And don’t forget to save this Apple Walnut Kale Salad Recipe for later and pass it on to anyone who loves a healthy dish that never sacrifices taste.
With love and flavor
By Lisa johnson ✨
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Pairing
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Apple Walnut Kale Salad Recipe
Equipment
- 1 Large mixing bowl For massaging kale and tossing the salad
- 1 Sharp knife Essential for slicing apples and chopping walnuts
- 1 Salad spinner Helps dry kale thoroughly after washing
- 1 Small whisk or lidded jar For mixing or shaking the vinaigrette
- 1 Mandoline slicer (optional) For thin, even apple slices
Ingredients
Salad Base
- 6 cups fresh kale stems removed, chopped
- 2 large Honeycrisp apples cored and thinly sliced
- 1 cup toasted walnuts roughly chopped
- 0.5 cup dried cranberries or substitute raisins
- 0.25 cup goat cheese or feta optional; omit for vegan
Vinaigrette
- 3 tablespoons olive oil extra virgin
- 2 tablespoons apple cider vinegar
- 1 tablespoon pure maple syrup or honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper freshly ground
Instructions
- Massage kale with olive oil and salt until soft
- Slice apples and toast walnuts until fragrant
- Whisk vinaigrette ingredients until well combined
- Toss salad with dressing, rest 10 minutes, then serve
Notes
- Nutrition information is automatically calculated, so should only be used as an approximation.
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