Why You’ll Love This Kale and Apple Salad

• It’s a make-ahead dream. Unlike most salads that turn soggy, this one actually improves with time. The kale stands up beautifully, meaning you can prep it days in advance for effortless, healthy lunches or a quick dinner side.
• The textures are everything. You get this incredible combination of the tender massaged kale, the crisp juicy apple, the creamy cheese, and the crunchy nuts or seeds. It’s a party in your mouth with every single forkful.
• It’s endlessly customizable. Not a fan of walnuts? Use pecans. Don’t have feta? Go for goat cheese or shaved parmesan. This recipe is a fantastic template that welcomes whatever you have in your fridge.
• It feels both wholesome and indulgent. The base is packed with nutrient-dense greens, but the additions make it feel like a real treat. It’s the perfect balance that leaves you feeling satisfied and happy.

Ingredients & Tools

• 1 large bunch of curly kale, stems removed and leaves torn
• 1/2 teaspoon fine sea salt
• 1 large crisp apple (like Honeycrisp or Fuji), thinly sliced
• 1/2 cup toasted walnuts, roughly chopped
• 1/3 cup crumbled feta cheese
• 1/4 cup thinly sliced red onion
• 3 tablespoons extra virgin olive oil
• 1 1/2 tablespoons apple cider vinegar
• 1 tablespoon maple syrup or honey
• 1 teaspoon Dijon mustard
• Freshly cracked black pepper to taste

Tools: A large mixing bowl, a small bowl or jar for the dressing, a sharp knife, and a cutting board.

The quality of your ingredients really shines here. Using a good, grassy olive oil and a tangy apple cider vinegar makes a world of difference in the dressing. And toasting the walnuts—even if it’s just for a few minutes in a dry pan—unlocks a deep, nutty aroma that elevates the entire salad.

Serves: 4 as a main, 6 as a side | Prep Time: 20 minutes | Cook Time: 0 minutes | Total Time: 20 minutes

Before You Start: Tips & Ingredient Notes

• Which kale is best? Curly kale is my go-to for this recipe because its ruffled leaves are perfect for catching the dressing. If you use Lacinato (or dinosaur) kale, just make sure to chop it more finely and massage it a little more thoroughly.
• Don’t skip the massaging step. I know it sounds a bit odd, but honestly, this is the secret. Rubbing the salt and dressing into the kale breaks down the cellulose structure, making it tender and less bitter. It transforms the entire eating experience.
• Prevent browning apples. If you’re not assembling the salad right away, you can toss your sliced apple in a tiny bit of lemon juice to keep it from oxidizing. But if you’re eating it within an hour or two, it’s usually not necessary.
• Toast your nuts! I’ve mentioned it before, but it’s worth repeating. Toasting nuts is a simple, five-minute task that adds a layer of flavour you just can’t get from raw nuts. It makes the salad taste so much more complex.

How to Make Kale and Apple Salad

Serving Suggestions

Complementary Dishes

• Roasted Chicken or Salmon — The simplicity of a perfectly roasted protein allows the bright, crunchy salad to shine. It’s a classic pairing for a reason.
• A Hearty Soup — Think lentil soup or a creamy butternut squash. This salad adds a fresh, crisp counterpoint to a warm, comforting bowl.
• Quiche or Frittata — For a lovely brunch or light dinner, the salad’s acidity cuts through the richness of the eggs and cheese beautifully.

Drinks

• A Crisp White Wine — A Sauvignon Blanc or Pinot Grigio, with their citrus notes, complement the apple and tangy dressing perfectly.
• Sparkling Water with Citrus — For a non-alcoholic option, the bubbles and a squeeze of lemon or lime cleanse the palate between bites.
• Apple Cider — Serve it warm or cold to echo the apple flavour in the salad for a wonderfully thematic meal.

Something Sweet

• Apple Crumble — Double down on the apple theme! A warm, spiced crumble with a scoop of vanilla ice cream is the ultimate happy ending.
• Dark Chocolate Almond Bark — A few pieces of slightly bitter dark chocolate provide a sophisticated, not-too-sweet finish.
• Ginger Snap Cookies — The spicy warmth of ginger snaps is a surprising and delightful contrast to the cool, crisp salad.

Top Mistakes to Avoid

• Mistake: Not removing the kale stems. The stems are incredibly tough and fibrous, and no amount of massaging will make them pleasant to eat. Taking the extra minute to de-stem is non-negotiable for a great texture.
• Mistake: Skipping the massage. I’ve messed this up before too, thinking I could just toss it. You’ll be left with a chewy, slightly bitter salad that’s harder to digest. The massage is the heart of this recipe.
• Mistake: Adding the apples too early. If you’re making this salad more than a few hours in advance, hold off on adding the apples until you’re ready to serve to prevent them from getting soft and brown within the salad.
• Mistake: Using a bland oil or vinegar. Since the dressing is so simple, each component needs to be flavourful. A bland oil will make the whole salad taste flat. Invest in the good stuff for this one.

Expert Tips

• Tip: Add a protein for a full meal. Turn this into a satisfying lunch by topping it with grilled chicken, chickpeas, or a soft-boiled egg. It’s a complete, balanced plate that will keep you full for hours.
• Tip: Get creative with your crunch. Swap the walnuts for pecans, almonds, or even sunflower seeds. You could also add some crunch with homemade croutons or crispy chickpeas for a different texture profile.
• Tip: Make it creamy. For a richer version, swap the vinaigrette for a creamy lemon-tahini dressing or a buttermilk herb dressing. It clings to the kale in a wonderfully different way.
• Tip: Use the leftovers creatively. Any leftover salad is fantastic stuffed into a pita pocket or wrap with some hummus, or even tossed with warm quinoa or farro for a hearty grain bowl the next day.

FAQs

Can I make this salad ahead of time?
Absolutely, and you should! This is one of the best make-ahead salads. Prepare it completely (including adding the apples) up to a day in advance. The kale won’t wilt, and the flavours will have more time to develop. Just give it a good stir before serving. If you’re planning for more than 24 hours, you might want to add the apples and nuts just before serving to maintain maximum crispness.

My kale is still a bit tough. What did I do wrong?
You probably just didn’t massage it for long enough. It can feel a little silly, but you really need to put some muscle into it for a full 2-3 minutes. Make sure you’ve also used enough salt and dressing during the massage, as these help break down the fibers. If it’s still not tender, let it sit for another 15-30 minutes; the salt will continue to work its magic.

What’s the best apple to use?
You want an apple that’s sweet and crisp, not one that’s soft or overly tart. Honeycrisp and Fuji are my top choices for their perfect balance of sweetness and crunch. Gala and Pink Lady also work wonderfully. I’d avoid Granny Smith for this particular recipe, as its tartness can clash with the vinegar in the dressing.

I’m not a fan of feta cheese. What can I use instead?
No problem! Goat cheese would be a fantastic creamy alternative. For a sharper, saltier note, shaved Parmesan or Pecorino Romano would be delicious. If you’re dairy-free, nutritional yeast can provide a cheesy flavour, or you could just skip it and add a pinch more salt to the dressing.

Is there a way to make this vegan?
Easily! Just ensure your sweetener is maple syrup instead of honey, and omit the cheese or use a vegan feta alternative. The salad is still packed with flavour from the dressing, apples, and nuts. You could also add some avocado for a creamy, rich element to replace the cheese.