10 Kale Apple Salad Recipes for Crisp, Bright Lunches

Kale and apple are a natural pair: the sturdy leaves hold dressing without wilting, and that crisp, sweet snap cuts the leafy bitter edge. A little acid and salt soften the kale, and every version below takes that same foundation in a different direction, from rich and creamy to warm and smoky.

Start with Classic Kale Apple Salad with Lemon Vinaigrette for the benchmark bowl. Go for Spicy Chili Lime Kale Apple Salad if you want heat, Warm Kale Apple Salad with Sweet Potato if you want something more filling, and Make-Ahead Kale Apple Mason Jar Salads if you are planning lunches.

Which Kale Apple Salad Should You Make?

Classic Kale Apple Salad with Lemon Vinaigrette

This is the version I make when I want the kale and apple to do the talking. A fast lemon vinaigrette and a five-minute massage turn tough leaves tender, so it works as a side or a light lunch.

Ingredients (makes 4 servings)

• Curly kale, stems removed and thinly sliced: 200 g (8 cups packed)
• Honeycrisp or Gala apples, cored and thinly sliced: 2 medium
• Extra-virgin olive oil: 60 ml (1/4 cup)
• Lemon juice: 45 ml (3 tbsp)
• Dijon mustard: 1 tsp
• Honey: 1 tsp
• Sea salt: 1/2 tsp
• Black pepper: 1/4 tsp
• Parmesan, shaved: 30 g (1/3 cup)
• Toasted sunflower seeds: 60 g (1/2 cup)

Instructions

Step 1: Put the 200 g (8 cups) kale into a large bowl with 1/2 tsp sea salt and 1 tbsp of the lemon juice. Massage the leaves with your hands for 3 minutes, until they shrink by about a third and feel softer but still have some tooth. The color will deepen and the pile will look glossy.

Step 2: Whisk the remaining lemon juice with 1 tsp Dijon, 1 tsp honey, and 1/4 tsp black pepper. Slowly pour in 60 ml (1/4 cup) olive oil while you whisk, until the dressing turns thick and shiny. Taste it with a kale leaf, and add more lemon if you want it sharper.

Step 3: Add the sliced apples and half the sunflower seeds to the kale. Pour the dressing over and toss with your hands or two spoons until every leaf is coated and the apples are evenly scattered.

Step 4: Let the salad sit for 5 minutes so the kale softens further and the flavors catch up. Scatter the shaved Parmesan and remaining seeds on top, then serve it at cool room temperature, where you get the best contrast between cold apple and soft leaves.

Maple Mustard Kale Apple Salad

This one leans sweet and sharp, the maple syrup rounding out the mustard’s heat while the apples soak up some of the dressing.

Ingredients (makes 6 servings)

• Lacinato kale, stems removed and chopped: 1 large bunch (about 300 g / 10 oz)
• Crisp red apples, cut into matchsticks: 2 large
• Walnuts, roughly chopped: 80 g (3/4 cup)
• Dried cranberries: 50 g (1/3 cup)
• Maple syrup: 30 ml (2 tbsp)
• Apple cider vinegar: 30 ml (2 tbsp)
• Whole grain mustard: 15 ml (1 tbsp)
• Olive oil: 80 ml (1/3 cup)
• Shallot, minced: 1 small
• Fine sea salt and black pepper: 1/2 tsp salt plus 1/4 tsp pepper

Instructions

Step 1: Chop the kale into bite-size ribbons and drop them into a large serving bowl. Sprinkle 1/2 tsp fine sea salt over the leaves and rub them with your fingers for 2 minutes, until the texture softens from stiff to velvety and the color turns dark green.

Step 2: Whisk 30 ml (2 tbsp) maple syrup, 30 ml (2 tbsp) apple cider vinegar, 15 ml (1 tbsp) whole grain mustard, 1/4 tsp pepper, and the minced shallot in a small bowl. While you whisk, stream in 80 ml (1/3 cup) olive oil so the dressing comes together thick and sticky-sweet.

Step 3: Toss the massaged kale with half of the walnuts and all of the dried cranberries. Pour the maple dressing over the top and toss again with your hands, making sure the shallot bits settle into the leaves rather than pooling in the bottom.

Step 4: Fold in the apple matchsticks last, then let the salad rest for 10 minutes on the counter. The apples release a little juice and the mustard mellows, so taste it once more and you can add a little more of the salt if needed.

Step 5: Scatter the remaining walnuts across the bowl and serve this alongside roasted vegetables or grain bowls. It also holds well for a couple of hours in the fridge if you want to get ahead.

Crunchy Pecan Feta Kale Apple Salad

The contrast here is what makes it: soft massaged kale, cool apple, salty feta, and a honey-balsamic dressing that gets into every crumble.

Ingredients (makes 6 servings)

• Curly kale, stems removed and shredded: 250 g (10 cups packed)
• Gala or Fuji apples, diced small: 2
• Pecans, toasted and roughly chopped: 100 g (1 cup)
• Feta cheese, crumbled: 120 g (1 cup)
• Red onion, very thinly sliced: 1/2 small
• Balsamic vinegar: 30 ml (2 tbsp)
• Honey: 15 ml (1 tbsp)
• Dijon mustard: 1 tsp
• Olive oil: 80 ml (1/3 cup)
• Fine sea salt and black pepper: 1/4 tsp each

Instructions

Step 1: Massage the shredded kale with 1/4 tsp fine sea salt in a large bowl. Rub handfuls together with your fingers for 3 minutes, until the leaves shrink to about half and feel tender enough to chew straight from the bowl.

Step 2: Whisk 30 ml (2 tbsp) balsamic vinegar, 15 ml (1 tbsp) honey, 1 tsp Dijon, and 1/4 tsp black pepper together. Add 80 ml (1/3 cup) olive oil slowly while you whisk, until the dressing looks dark and glossy and clings to the back of a spoon.

Step 3: Pile the diced apples, shaved red onion, and half of the pecans onto the kale. Pour the dressing over and toss with your hands, lifting from the bottom so every leaf gets coated and the apples are evenly scattered.

Step 4: Add 120 g (1 cup) crumbled feta last and fold it through gently with your hands or a wide spatula, keeping some larger pieces intact. Let the salad stand for 5 minutes so you see the red onion soften slightly in the vinegar.

Step 5: Scatter the rest of the pecans on top and serve this with warm bread or roasted chicken. The feta gets creamier as it sits, so you can spoon any extra dressing from the bowl over each portion.

Spicy Chili Lime Kale Apple Salad

The chili lime dressing here is more like a bright, fiery vinaigrette, and it pairs especially well with sweet apple and cilantro.

Ingredients (makes 4 servings)

• Lacinato kale, stems removed and sliced thin: 1 large bunch (250 g / 8 oz)
• Granny Smith apples, sliced: 2 medium
• Cilantro leaves: 20 g (1 cup)
• Toasted pepitas: 70 g (1/2 cup)
• Lime juice: 60 ml (1/4 cup)
• Olive oil: 60 ml (1/4 cup)
• Smoked paprika and hot chili powder: 1 tsp paprika plus 1/2 tsp chili powder
• Maple syrup: 2 tsp
• Garlic clove, grated: 1
• Fine sea salt: 1/2 tsp

Instructions

Step 1: Slice the kale very thin and drop it into a large bowl with 1/2 tsp salt. Massage with your hands for 2 minutes, until the leaves go dark and silky but you still feel some spring in the stems.

Step 2: Whisk 60 ml (1/4 cup) lime juice, 2 tsp maple syrup, 1 grated garlic clove, 1 tsp smoked paprika, and 1/2 tsp hot chili powder in a small bowl. Continue whisking as you slowly add 60 ml (1/4 cup) olive oil, and stop when the dressing is bright orange and slightly thickened.

Step 3: Add the apples and half the cilantro to the kale. Pour the chili lime dressing over everything and toss with your hands, working from the edges of the bowl so all the leaves get some heat.

Step 4: Taste a leaf now. If you want more fire, dust in a pinch more chili powder, and if the lime seems sharp, stir in another 1/2 tsp maple syrup.

Step 5: Fold in the toasted pepitas and the rest of the cilantro with your hands, then let the salad sit for 5 minutes. You will see the kale soften just a little more under the acid.

Step 6: Transfer the salad to a wide serving plate and top with any pepitas that fell to the bottom. Serve it beside grilled chicken or fish, and make sure you spoon the dressing from the plate over each serving.

Kale Apple Chicken Salad with Avocado

This is the one to make when the salad is the whole meal. Shredded chicken and creamy avocado sit on top of the kale, so every forkful gets a little of everything.

Ingredients (makes 2 large servings)

• Curly kale, stems removed and chopped: 200 g (7 cups packed)
• Cooked chicken breast, sliced: 340 g (12 oz)
• Gala apple, diced: 1 large
• Avocado, diced: 1 large
• Red onion, thinly sliced: 1/4 small
• Toasted walnuts, chopped: 50 g (1/2 cup)
• Plain whole milk yogurt: 80 g (1/3 cup)
• Lemon juice: 30 ml (2 tbsp)
• Olive oil: 30 ml (2 tbsp)
• Fine sea salt and lemon pepper: 1/2 tsp salt plus 1/2 tsp lemon pepper

Instructions

Step 1: Massage the 200 g (7 cups) kale with half of the lemon juice and 1/2 tsp fine sea salt in a large bowl. Rub the leaves with your hands for 2 minutes, until they turn dark green and feel softer at the edges.

Step 2: Whisk the remaining lemon juice, 80 g (1/3 cup) yogurt, 30 ml (2 tbsp) olive oil, and 1/2 tsp lemon pepper in a small bowl until the dressing is smooth and pale. Taste it, and if you like more tang, add a few drops of lemon juice.

Step 3: Pile the sliced chicken, diced apple, and half of the red onion onto the kale. Pour the yogurt dressing over the top and toss with your hands until the chicken and apples are evenly coated.

Step 4: Fold in the diced avocado and most of the walnuts gently, so the avocado keeps its shape but still streaks the dressing. Let the salad stand for 5 minutes while you pull plates from the cabinet.

Step 5: Scatter the rest of the walnuts and the remaining red onion on top, then serve immediately with warm pita or a spoon. You want to eat this one right away, since the avocado is best fresh.

Warm Kale Apple Salad with Sweet Potato

Roasting sweet potato with onion and smoked paprika gives this version a warm, almost caramelized base, while the kale wilts just enough when the hot vegetables land on top.

Ingredients (makes 4 servings)

• Sweet potatoes, peeled and cubed: 450 g (1 lb)
• Curly kale, stems removed and chopped: 200 g (8 cups packed)
• Honeycrisp apple, sliced: 1 large
• Red onion, cut into thin wedges: 1 medium
• Pecans, toasted: 60 g (1/2 cup)
• Dried cranberries: 40 g (1/4 cup)
• Olive oil: 75 ml (1/3 cup)
• Apple cider vinegar: 30 ml (2 tbsp)
• Maple syrup: 15 ml (1 tbsp)
• Smoked paprika, fine sea salt, and black pepper: 1 tsp paprika, 1/2 tsp salt, 1/4 tsp pepper

Instructions

Step 1: Heat your oven to 220°C (425°F). Toss 450 g (1 lb) cubed sweet potatoes and the red onion wedges with 30 ml (2 tbsp) olive oil, 1 tsp smoked paprika, 1/2 tsp salt, and 1/4 tsp pepper on a sheet pan. Roast for 25 minutes, flipping once, until the edges crisp and the centers yield to a fork.

Step 2: While the vegetables roast, put 200 g (8 cups) kale in a large bowl with 1 tbsp of the apple cider vinegar. Massage the leaves with your hands for 2 minutes, until the pile shrinks and the leaves turn glossy.

Step 3: Whisk the remaining 45 ml (3 tbsp) olive oil, the rest of the apple cider vinegar, and 15 ml (1 tbsp) maple syrup in a small bowl. Keep whisking as you see the dressing come together into a slightly thick, golden emulsion.

Step 4: When the sweet potatoes come out of the oven, scrape them and every bit of caramelized onion into the bowl of kale. The heat from the vegetables will wilt the kale further, so toss with your hands and let it sit while you slice the apple.

Step 5: Fold in the apple slices, toasted pecans, and dried cranberries. Taste the salad now, and if you think the vinegar seems too sharp against the sweet potato, add a tiny drizzle of maple syrup.

Step 6: Pile the salad onto plates while it is still warm and finish with a few pecans on top. You can also spoon it over cooked quinoa for a warmer, more filling bowl.

Kale Apple Slaw with Cabbage and Carrot

This slaw is lighter than a standard cabbage slaw because the kale adds body and the apples keep it bright, which makes it a good make-ahead side for a cookout.

Ingredients (makes 8 servings)

• Green cabbage, shredded thin: 300 g (4 cups)
• Curly kale, stems removed and shredded thin: 150 g (6 cups packed)
• Gala apples, julienned: 2 medium
• Carrots, shredded: 2 medium
• Red onion, very thinly sliced: 1/2 small
• Mayonnaise: 80 g (1/3 cup)
• Apple cider vinegar: 45 ml (3 tbsp)
• Honey: 15 ml (1 tbsp)
• Toasted sunflower seeds: 50 g (1/2 cup)
• Fine sea salt and black pepper: 1/2 tsp salt plus 1/4 tsp pepper

Instructions

Step 1: Toss the shredded cabbage, kale, carrots, and red onion in a large bowl. Sprinkle on 1/2 tsp salt and rub the vegetables with your hands for 2 minutes, until they begin to soften and release a little liquid.

Step 2: Whisk 80 g (1/3 cup) mayonnaise, 45 ml (3 tbsp) apple cider vinegar, 15 ml (1 tbsp) honey, and 1/4 tsp black pepper in a small bowl. The dressing should taste sharp and a little sweet, so if it seems flat to you, add another teaspoon of vinegar.

Step 3: Fold the dressing into the shredded vegetables with a large spoon, turning the mixture over and over until every strand is coated. You will see the slaw compact and glisten as the dressing soaks in.

Step 4: Add the julienned apples and half of the sunflower seeds, then fold once more so the apples stay crisp but pick up the dressing. Let the slaw rest for 10 minutes in the fridge, and you will see the cabbage soften further.

Step 5: Scatter the remaining sunflower seeds over the top and serve this slaw cold with veggie burgers, grilled chicken, or as a crunchy side at a cookout. It gets better after an hour, so you can make it ahead without worry.

Creamy Tahini Kale Apple Salad

If you like a thick, clingy dressing, tahini is the way to go. It coats every nook of the kale and gives the sweet apples a savory, nutty backbone.

Ingredients (makes 4 servings)

• Lacinato kale, stems removed and finely shredded: 200 g (7 cups packed)
• Fuji apple, diced: 1 large
• Cucumber, diced: 1/2 English cucumber
• Toasted sesame seeds: 30 g (3 tbsp)
• Tahini: 80 g (1/3 cup)
• Lemon juice: 45 ml (3 tbsp)
• Warm water: 45 ml (3 tbsp)
• Maple syrup: 15 ml (1 tbsp)
• Garlic clove, grated: 1 small
• Ground coriander and fine sea salt: 1/2 tsp coriander plus 1/2 tsp salt

Instructions

Step 1: Put the shredded kale in a large bowl and add 1/2 tsp salt and 1 tbsp of the lemon juice. Massage the leaves with your hands for 3 minutes, until they reduce by half and feel silky rather than scratchy.

Step 2: Whisk 80 g (1/3 cup) tahini, the rest of the lemon juice, 45 ml (3 tbsp) warm water, 15 ml (1 tbsp) maple syrup, 1 grated garlic clove, and 1/2 tsp coriander. Keep whisking and you will see the tahini first seize up, then loosen into a pourable, creamy dressing.

Step 3: Add the diced apple, cucumber, and half the toasted sesame seeds to the kale. Pour the tahini dressing over and toss with your hands, pulling the dressing up from the bottom so it reaches every shriveled leaf.

Step 4: Let the salad sit for 5 minutes while the tahini softens the kale a little more. Scatter the rest of the sesame seeds on top and serve with warm flatbreads or spooned over a grain bowl. You will have extra dressing in the bottom of the bowl, so scoop it over each serving.

Kale Apple Lettuce Wraps with Turkey

All the crunch of kale apple salad packed into a crisp lettuce leaf. These wraps are the kind of thing you can pick up and eat over the sink, no fork required.

Ingredients (makes 8 lettuce wraps)

• Curly kale, finely chopped: 150 g (6 cups packed)
• Gala apple, diced small: 1 large
• Cooked turkey breast, diced: 225 g (8 oz)
• Scallions, thinly sliced: 2
• Plain Greek yogurt: 80 g (1/3 cup)
• Lemon juice: 30 ml (2 tbsp)
• Dijon mustard: 2 tsp
• Toasted almonds, chopped: 40 g (1/3 cup)
• Butter lettuce leaves, separated: 8 large leaves
• Fine sea salt and black pepper: 1/2 tsp salt plus 1/4 tsp pepper

Instructions

Step 1: Massage the 150 g (6 cups) chopped kale with 1 tbsp of lemon juice and 1/2 tsp salt in a medium bowl. Rub the leaves with your fingers for 2 minutes, until they shrink and turn a deeper green.

Step 2: Stir together 80 g (1/3 cup) Greek yogurt, the remaining lemon juice, 2 tsp Dijon mustard, and 1/4 tsp black pepper. Taste the dressing, and if you want it mellower, stir in another spoonful of yogurt.

Step 3: Fold the diced turkey, apple, scallions, and chopped almonds into the kale. Pour the yogurt dressing over and mix with your hands, working the dressing through the apples and turkey.

Step 4: Arrange 8 large butter lettuce leaves on a cutting board and spoon a generous scoop of the kale mixture into the center of each. You want the leaves filled but not so full that they tear when you lift them.

Step 5: Fold the sides of each lettuce leaf up over the filling and serve the wraps right away, with extra stuffing in a bowl for anyone who wants a second round. The leaves stay crisper if you keep them cold until serving.

Make-Ahead Kale Apple Mason Jar Salads

These jars are built upside down so the kale stays dry until you shake and dump them into a bowl. They are reliable work lunches that actually get more tender after a day or two.

Ingredients (makes 4 mason jar salads)

• Lacinato kale, stems removed and shredded: 200 g (7 cups packed)
• Gala apples, diced: 2 medium
• Cooked quinoa, cooled: 200 g (1 cup)
• Shredded carrots: 100 g (1 cup)
• Toasted walnuts: 60 g (1/2 cup)
• Dried cherries: 40 g (1/4 cup)
• Apple cider vinegar: 45 ml (3 tbsp)
• Olive oil: 60 ml (1/4 cup)
• Maple syrup: 2 tsp
• Fine sea salt and black pepper: 1/2 tsp salt plus 1/4 tsp pepper

Instructions

Step 1: Shake 45 ml (3 tbsp) apple cider vinegar, 60 ml (1/4 cup) olive oil, 2 tsp maple syrup, 1/2 tsp salt, and 1/4 tsp black pepper in a small jar with the lid on. Keep shaking for 30 seconds, until you see the dressing come together and the oil is no longer floating on top.

Step 2: Divide the dressing evenly among 4 wide-mouth mason jars, pouring it straight into the bottom. You are building these jars upside down from the way you will later eat them, so the kale stays away from the liquid.

Step 3: Add the diced apples to each jar first, letting them sit right in the dressing. This keeps the apples from browning, and you get a little hit of marinated apple in every bite.

Step 4: Layer the shredded carrots and cooked quinoa on top of the apples, then pack in the shredded kale. Press the kale down gently with your fingers so it fills the jar but does not get crushed.

Step 5: Top each jar with toasted walnuts and dried cherries, then screw on the lids and refrigerate. You will find the jars keep for up to 3 days, and the kale actually gets more tender as it sits.

Step 6: When you are ready to eat, shake the jar hard for 10 seconds, then dump the whole thing into a wide bowl. Stir it once with a fork and eat straight from the bowl, with extra cherries from the top if you like them sweet.

The one move that matters across all of these is the massage. Salt or acid on the leaves and a couple minutes with your hands breaks down the toughness, so don’t skip it even when a dressing looks thick enough to do the work.

Pick whichever version caught your eye first and make it right now. Kale holds up better than most greens, so the leftovers, if there are any, will still be worth opening the fridge for later.