Kale Apple Salad
If you’re looking for a delicious, light yet filling, salad, but you’re not actually a huge fan of salads, then you NEED to try this Kale Apple Salad!
To be honest, I’m not a huge salad fan (and this is coming from someone who’s been a ‘health nut’ since college). And top that with trying to avoid oil in my diet (because being a food photographer is not friendly on the waistline and one of the easiest ways to lose weight is to avoid oil as much as possible). Finding a salad I enjoy WITH a dressing that is OIL FREE can be quite a challenge…
But, this salad does it! It’s sweet from the apples, savory – adds a cruciferous veggie into my day, and has the added benefits and crunch of the walnuts. Plus, I’m a sucker for anything apple cinnamon flavored.
So, if you’re like me, and all of that sounds good, tap the JUMP TO RECIPE button, and enjoy yourself a nutritious & delicious salad!
Ingredients
Kale: Kale is the hearty base of this salad. It holds up well to dressing, especially when massaged – which is a MUST for this recipe! And it’s packed with vitamins A, C, and K—making it both a delicious and nutrient-dense choice.
Lemon Juice: Lemon juice helps tenderize the kale when massaged in, softening the texture and brightening the flavor. Lemon juice also helps keep the apples from oxidizing and turning brown.
Honeycrisp Apples: Crisp, sweet, and slightly tart, Honeycrisp apples add a juicy crunch that pairs beautifully with the earthiness of the kale and the richness of the walnuts. Along with the cinnamon from the toasted walnuts, it’s like eating apple pie filling.
Dried Cranberries: These add chewy texture and a touch of natural sweetness, complementing both the apples and the dressing while bringing a burst of color to the salad.
Walnuts: Walnuts add healthy fats (omega 3’s!) and a satisfying crunch. Their earthy flavor rounds out the sweetness of the fruit and balances the tangy elements in the dressing.
Cinnamon: Cinnamon adds a warm, aromatic depth to the salad. It enhances the natural sweetness of the apples and cranberries while tying the fall-inspired flavors together.
How to Make This Delicious Apple Salad
Step one: Make the dressing by adding all the dressing ingredients to a small bowl. Whisk vigorously until well combined and set aside.
Step two: Toast the chopped walnuts with the cinnamon in a dry skillet over medium heat for about 5–7 minutes, stirring occasionally. Once fragrant and lightly golden, remove from heat and allow to cool.
Step three: Add the chopped kale to a large mixing bowl and massage it with 1 tablespoon of the lemon juice until it softens and darkens in color—this takes about 2–3 minutes.
Step four: Dice the apples and toss them in a small bowl with the remaining 1 tablespoon of lemon juice to prevent browning and add brightness.
Step five: Assemble the salad by combining the massaged kale, diced apples, dried cranberries, and cinnamon-toasted walnuts in a large serving bowl. Gently toss to mix.
Step six: Drizzle the dressing over the salad just before serving, using as much or as little as you like. Serve and enjoy!
Expert Tips for the Best Kale Apple Walnut Salad
- Massage the kale thoroughly. Don’t skip this step! Massaging kale with lemon juice softens the leaves, reduces bitterness, and makes the texture more enjoyable—even for kale skeptics.
- Use crisp, fresh apples. Honeycrisp apples work beautifully for their sweet-tart balance and crunch. If substituting, aim for a firm variety like Fuji, Pink Lady, or Gala.
- Toast the walnuts with cinnamon. Toasting enhances the nutty flavor and brings out the warm aroma of cinnamon. Let them cool completely before adding to the salad to maintain their crunch.
- Toss apples in lemon juice right away. This prevents browning and keeps the salad looking fresh and vibrant, especially if prepping ahead.
- Make it ahead—but dress it last. This salad stores well undressed in the fridge for up to 3-4 days. Add the vinaigrette just before serving to keep everything crisp.
- Balance the sweet and tangy. The maple syrup, apple juice, and apple cider vinegar create a perfect sweet-tangy dressing. Feel free to adjust quantities slightly based on your taste or the sweetness of your apples.
How to Serve
Serve this vibrant kale‑apple‑walnut salad chilled or at room temperature, drizzled with dressing just before serving for maximum crunch and color. It’s perfect as a refreshing side dish or light main.
How to Store
Fridge: Store in an airtight container in the fridge for up to 3-4 days with the dressing stored separately.
Frequently Asked Questions
- Do I have to use honeycrisp apples in this recipe, or can I use another type?
- You can use any type of apple you would like, however, honeycrisp and similar apples work the best.
- Do I have to toasted the walnuts with cinnamon?
- Yes! This gives the walnuts a better texture and when mixed with the rest of the salad, gives it a more Fall/warm flavor profile.
- Do I have to dice the apples, or can I cut them another way?
- You can cut the apples any way you would like. Bite sized pieces, such as dicing the apples, is simply the easiest way to enjoy it. You can also peel the apples first if you prefer.
- Do I have to massage the kale?
- Yes! Massaging the kale helps it relax, soften, and makes it easier to chew and enjoy.
Make it Kid Friendly
- Chop everything small. Finely chop the kale and dice apples into small, bite-sized pieces to make the salad easier to chew and less overwhelming for younger kids.
- Add extra apples or cranberries. Kids tend to love the sweet stuff! Boost the sweetness naturally by increasing the apples or dried cranberries slightly to tip the flavor in their favor.
- Let them build their own bowl. Offer each component separately and let kids “build” their salad like a mini buffet. This gives them control and increases the chance they’ll actually eat it.
- Swap in baby spinach. If kale is too bitter for your kids, swap half or all of it with baby spinach. It’s milder and doesn’t need massaging.
- Drizzle the dressing lightly. Kids often prefer less dressing. Start with a little, or serve it on the side so they can dip or drizzle on their own terms.
- Add something fun. A sprinkle of raisins, chopped apple chips, or even a few sunflower seeds can make the salad feel more like a treat while still keeping it wholesome.
More Recipes You’ll Love
List recipes (bulleted or centered on page)
Kale Apple Salad
Shawna ClapperIngredients
- 5 cups Kale washed & chopped
- 2 tablespoons Lemon Juice divided
- 3 Honeycrisp Apples diced
- ½ cup Dried Cranberries
- ½ cup Walnuts chopped
- ½ teaspoon Cinnamon
Apple Cider Vinegar Dressing
- ¼ cup Apple Cider Vinegar
- ¼ cup Water
- ¼ cup Apple Juice
- 1 tablespoon Maple Syrup
- 1 tablespoon Dijon Mustard
- 3 small cloves Garlic minced
Instructions
- Start this salad by making the dressing; simply add all dressing ingredients to a small bowl and whisk vigorously until well combined.
- Then toast the chopped walnuts & cinnamon on medium heat for about 5-7 minutes, set aside to cool.
- Massage the kale with 1 tablespoon of the lemon juice until it starts to soften.
- Then dice the apples and place in a bowl with the remaining lemon juice and stir.
- Assemble the salad by adding the massaged kale, diced apples, dried cranberries, and toasted cinnamon walnuts in a large bowl and gently toss.
- Then serve and drizzle on as much dressing as desired!
