Easy Chopped Kale Salad with Creamy Dressing
Kale lovers, this one’s for you! This Chopped Kale Salad recipe is crunchy, creamy, and downright crave-worthy. It’s made with tender massaged kale, crisp veggies, and a tangy homemade creamy salad dressing that ties everything together.
Whether you’re serving this salad as a side dish or enjoying it as an easy healthy lunch salad recipe, this one’s a winner.
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The best part about this salad? It’s quick to throw together, totally customizable, and keeps well in the fridge. I love serving it when I want a healthy kale salad recipe that feels filling but still light. With a creamy yogurt-based dressing and plenty of fresh crunch, it’s the kind of salad you’ll look forward to eating again and again.
A little backstory… The first time I made this salad, I wasn’t totally sold on kale. I thought it would be bitter and tough, but once I massaged it with olive oil and salt, magic happened! It turned tender, flavorful, and perfect for loading up with crunchy veggies and a healthy creamy salad dressing. Now, this salad makes a regular appearance on my lunch menu—it’s my go-to make-ahead salad for busy weeks.
What makes this Kale salad recipe healthy?
This healthy kale salad packs in nutrients from every angle. Kale is loaded with vitamins A, C, and K, plus fiber to keep you full. The sunflower seeds (or almonds) add healthy fats and plant-based protein. The healthy creamy dressing recipe is made with Greek yogurt, so you still get that rich, satisfying flavor without going overboard on calories. Together, this salad balances freshness with creaminess for a meal that’s both wholesome and tasty.
RELATED: Sweet Kale Salad with Poppy Seed Dressing – a fresh, flavorful, and easy-to-make side dish that’s perfect for spring gatherings. It’s packed with wholesome ingredients and has a creamy, tangy dressing that brings everything together. Whether you’re serving it at Easter dinner or prepping it for a weekday meal, this salad is sure to be a hit!
Ingredients you’ll need
For the Kale salad
- 1 large bunch kale, stems removed and leaves chopped (about 6 cups)
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/2 cup shredded carrots
- 1/2 cup thinly sliced red cabbage
- 1/4 cup thinly sliced red onion
- 1/3 cup sunflower seeds or chopped almonds
For the Homemade Creamy dressing
- 1/3 cup plain Greek yogurt or sour cream
- 2 tablespoons mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
Why you’ll love this Chopped Kale salad
- Super customizable: swap in nuts, seeds, or extra veggies you love.
- It’s quick: ready in just 15 minutes.
- The flavor is balanced: tangy creamy dressing recipe, crunchy veggies, and hearty kale.
- Works for any occasion: a make-ahead salad for parties, meal prep, or weekday lunches.
How to make this Kale Salad with Homemade Creamy Dressing
- Chop kale leaves into bite-sized pieces and place in a large bowl.
- Add olive oil and salt, then massage with your hands for 2–3 minutes until soft and darker in color.
- Toss in shredded carrots, red cabbage, red onion, and sunflower seeds (or almonds).
- In a small bowl, whisk together yogurt (or sour cream), mayonnaise, lemon juice, apple cider vinegar, Dijon mustard, garlic powder, salt, and pepper until smooth.
- Pour the creamy salad dressing over the kale mixture and toss to combine.
- Serve right away or refrigerate for up to 2 hours before serving.
Make this Creamy Kale Salad recipe, then check out my Quick Kale and Apple Salad with Apple Cider Vinaigrette and more of my healthy salad dressing recipes.
TIPS AND FREQUENTLY ASKED QUESTIONS
Read on for tips and substitution ideas on how to make this recipe, such as how to customize this salad, and how to store this salad.
Can I make this salad ahead of time?
Yes! This works perfectly as a make-ahead salad. Massage the kale and chop the veggies ahead, then store them separately. Add the healthy creamy salad dressing just before serving.
Can I make the dressing lighter?
For a lighter healthy creamy salad dressing, use all Greek yogurt instead of mayo.
What can I substitute for kale?
Spinach, collard greens, or romaine will all work if you want a different leafy base.
How to store leftovers of this salad
If you’ve already dressed the salad, store leftovers in an airtight container in the fridge for up to 2 days. For longer storage, keep the kale and veggies separate from the creamy dressing recipe—that way, you can toss it fresh before serving.
This Chopped Kale Salad recipe is the perfect mix of fresh crunch and creamy goodness. With its nutrient-packed greens, satisfying texture, and easy prep, it makes for a healthy kale salad recipe that’s anything but boring. Whether you’re making it for lunch, dinner, or a potluck, this easy healthy lunch salad recipe is proof that salads can be tasty, fun, and super satisfying.
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Chopped Kale Salad with Homemade Creamy Salad Dressing Recipe
INGREDIENTS
For the Kale Salad:
- 1 large bunch kale (stems removed and leaves chopped (about 6 cups))
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/2 cup shredded carrots
- 1/2 cup thinly sliced red cabbage
- 1/4 cup thinly sliced red onion
- 1/3 cup sunflower seeds or chopped almonds
For the Homemade Creamy Dressing:
- 1/3 cup plain Greek yogurt or sour cream
- 2 tablespoons mayonnaise
- 1 tablespoon lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
DIRECTIONS
- Place the chopped kale in a large bowl. Add the olive oil and salt, then massage the kale with your hands for 2–3 minutes until it softens and darkens in color.1 large bunch kale (stems removed and leaves chopped (about 6 cups)), 1 tablespoon olive oil, 1/4 teaspoon salt
- Add the shredded carrots, cabbage, red onion, and sunflower seeds to the bowl.1/2 cup shredded carrots, 1/2 cup thinly sliced red cabbage, 1/4 cup thinly sliced red onion, 1/3 cup sunflower seeds or chopped almonds
- In a small bowl, whisk together all dressing ingredients until smooth.1/3 cup plain Greek yogurt or sour cream, 2 tablespoons mayonnaise, 1 tablespoon lemon juice, 1 tablespoon apple cider vinegar, 1 teaspoon Dijon mustard, 1/2 teaspoon garlic powder, Salt and pepper to taste
- Pour the dressing over the salad and toss well to combine.
- Serve immediately or refrigerate for up to 2 hours before serving for best flavor.
