Kale Apple Salad is a standout kale salad that balances tender greens, crisp apples, tart dried fruit, and toasted nuts. Massaged with a sweet-and-tangy Maple Dijon dressing, the kale softens and soaks up flavor to become a satisfying, nutrient-packed dish perfect for weeknights, potlucks, or as a side for any meal.
Looking for more salad ideas? Try BLT Salad, Caesar Salad, or Tossed Greek Salad for different flavor profiles.
The Secret to the Best Kale Salad
Kale can be tough and bitter when eaten raw, but a simple technique transforms it into a tender, flavorful base for salads.
Massage the dressing into the kale.
Using your hands to rub the dressing thoroughly into the leaves breaks down tough fibers and helps the kale absorb the dressing. The result is a much more pleasant texture and deeper flavor. This method works for any kale salad, and it’s especially effective with this kale apple salad made with a Maple Dijon dressing, sweet apples, dried cranberries, and toasted nuts.
Notes on Ingredients
- Kale: Curly kale or Lacinato (Dinosaur/Tuscan) kale both work well. You can also use pre-washed, stem-removed bagged kale for convenience.
- Apples: Choose a sweet, crisp apple like Honeycrisp, Fuji, or Gala for a juicy bite. If you prefer tartness, Granny Smith is a good alternative.
- Maple Dijon Dressing: The combination of maple syrup and Dijon mustard creates a sweet-tangy profile that pairs nicely with kale. Apple cider vinegar helps tenderize the leaves and olive oil rounds out the dressing.
- Nuts (optional): Toasted walnuts or pecans add crunch and a toasty flavor—recommended unless you need to avoid nuts.
- Dried Cranberries: Provide a chewy, tart-sweet contrast.
- Blueberries (optional): Fresh blueberries add a pop of sweetness and bright flavor when in season.
How to Make Kale Apple Salad
Tips below will help you get the best texture and flavor. See the recipe card for exact quantities and timing.
- Prepare the kale. Remove thick stems and chop or tear the leaves into bite-size pieces. You can also buy pre-chopped kale.
- Wash and dry the kale well. Use a salad spinner or towels to remove excess moisture so the dressing sticks to the leaves.
- Massage the kale. Add half the dressing to the prepared kale and use your hands to rub the dressing into the leaves for one to two minutes. This softens the kale and allows the flavors to penetrate.
- Marinate the kale. For best texture and flavor, refrigerate the dressed kale for at least 2 hours. It will continue to tenderize and can be stored up to 3 days.
- Add toppings just before serving. Add diced apples, berries, and toasted nuts immediately before serving so apples stay crisp, fruit retains color, and nuts stay crunchy.
More Delicious Kale Recipes
- White Bean Kale Soup
- Blueberry Smoothie with Hidden Veggies
- Tropical Kale Smoothie
- Kale Pasta
- Instant Pot White Bean and Kale Soup
- Instant Pot Zuppa Toscana
If you try this kale salad, please leave a comment and review—feedback helps others find and enjoy the recipe.
Kale Apple Salad with Maple Dijon Dressing
Ingredients
Maple Dijon Dressing
- 1 tablespoon apple cider vinegar
- 1 tablespoon Dijon mustard
- ½ tablespoon maple syrup
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ teaspoon onion powder
- 3 tablespoons extra virgin olive oil
Kale Salad
- 1 head Lacinato kale
- 1 medium sweet apple, diced
- 2 tablespoons dried cranberries
- ¼ cup blueberries (optional)
- 2–3 tablespoons chopped walnuts or pecans (optional)
Instructions
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Whisk together the dressing: apple cider vinegar, Dijon mustard, maple syrup, kosher salt, black pepper, onion powder, and extra virgin olive oil until emulsified. Set aside.
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Remove stems from the kale and chop or tear leaves into bite-size pieces. Wash and dry thoroughly, then place the kale in a large bowl.
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Add half the dressing to the kale and use your hands to massage it into the leaves for 1–2 minutes. Cover and refrigerate at least 2 hours so the kale tenderizes and absorbs flavor.
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If using nuts, toast 2–3 tablespoons chopped walnuts or pecans in a dry skillet over medium heat, tossing often, until fragrant (about 2–3 minutes). Cool and chop if needed.
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Just before serving, toss in the diced apple, dried cranberries, optional blueberries, and toasted nuts. Serve immediately with extra dressing on the side.
Notes
Kale: Curly or Lacinato kale both work well.
Apple: Choose a sweet, non-mealy apple such as Honeycrisp, Gala, Golden Delicious, or Fuji.
Maple Syrup: Honey can be substituted if needed.
Topping Options: Add any dried or fresh fruit you like; cheddar cheese also pairs nicely.
Storage: Store marinated kale in an airtight container in the refrigerator up to 3 days. Add apples and nuts just before serving for best texture.
Nutrition
Carbohydrates: 10 g
Protein: 0.3 g
Fat: 11 g
Nutrition information is an approximation and should be used as a guideline.
This post was originally shared in 2018 and updated with new photos.