Kale Salad Recipe
Kale Salad Recipe photo by Taste of Home

Kale Salad Recipe

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I love making meals that wow everyone. The flavor and nutrition in this kale dish set it apart from other 30-minute creations. — Gina Myers, Spokane, Washington
TOTAL TIME: Prep/Total Time: 15 min.
MAKES:8 servings
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 8 servings


  • 10 cups sliced kale (about 1 bunch)
  • 1 medium apple, thinly sliced
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup crumbled feta cheese
  • 1/4 cup salted pumpkin seeds or pepitas

Nutritional Facts

1-1/4 cup: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein Diabetic Exchanges:1/2 starch, 2 fat


  1. Place kale in a large bowl. With clean hands, massage kale until leaves become soft and darkened, about 2-3 minutes; stir in apple.
  2. In a small bowl, whisk oil, lemon juice, salt and pepper until blended. Drizzle over salad; toss to coat. Sprinkle with cheese and pumpkin seeds. Yield: 8 servings.
Originally published as Kale Salad in Taste of Home February/March 2014

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Reviewed Jan. 2, 2016

"I make this recipe all the time, although generally without the apples and pepitas. I love it! Massaging the kale makes it much less tough and let's it soak in the oil better. I use kosher salt since it's a little coarser and really stands out. The perfect healthy, tangy, salty dish."

Reviewed Nov. 6, 2015

"Very Delicious!!! I don't use pumpkin seeds because i never have them."

Reviewed Jul. 9, 2015

"Wonderful salad! Great way to use kale. Love the sweet crunchy apples with the kale and the feta adds a bit of saltiness to it. Can't go wrong with that sweet and salty combo."

Reviewed Jun. 14, 2015

"Been getting a lot of kale and this recipe is one of our favorite ways to use it as we usually have the ingredients on hand. When we don't have pumpkin seeds in hand another salty ingredient such as cashews or other nuts has worked fine."

Reviewed Sep. 20, 2014

"Just a quick question... what does massaging the kale do?"

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