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There’s something truly special about a salad that feels like a meal—one that’s hearty, satisfying, and packed with textures and flavors that actually make you excited to eat your greens. This Apple Walnut Kale Salad is exactly that kind of dish. It’s not a delicate side salad that wilts on your plate; it’s a robust, vibrant bowl full of crisp, sweet apples, toasty walnuts, and hearty kale, all brought together with a tangy, slightly sweet vinaigrette. Honestly, it’s the salad you make when you want something that feels nourishing and a little bit fancy, but is honestly so simple to throw together. The key, you’ll notice, is in the little details—massaging the kale to make it tender, toasting the walnuts to bring out their nutty depth, and slicing the apples just right. It’s a recipe that really celebrates simple, whole ingredients and turns them into something genuinely wonderful. Whether you’re prepping lunches for the week or need a standout side for a dinner party, this salad delivers every single time.

Why You’ll Love This Apple Walnut Kale Salad

A perfect texture party. You get the hearty chew of massaged kale, the juicy crunch of fresh apple, and the satisfying snap of toasted walnuts all in one bite. It’s never boring.
It actually gets better with time. Unlike most delicate salads, this one holds up beautifully. The kale stands up to the dressing, meaning you can make it ahead for meal prep or leftovers without ending up with a soggy mess.
Endlessly adaptable. Have some leftover roasted chicken or a block of feta? Toss it in! This salad is a fantastic base recipe that welcomes your own creative twists.
The flavor balance is just right. The sweetness from the apple, the tang from the vinaigrette, the bitterness from the kale, and the rich, toasty walnuts create a symphony in your mouth. It’s complex, but so easy to achieve.

Ingredients & Tools

1 large bunch of curly kale (or Lacinato/dinosaur kale)
2 medium crisp apples (like Honeycrisp or Fuji)
3/4 cup raw walnut halves or pieces
1/2 cup dried cranberries or cherries
1/3 cup crumbled feta or goat cheese (optional, for a creamy tang)
1/4 cup extra virgin olive oil
2 tbsp apple cider vinegar
1 tbsp pure maple syrup or honey
1 tsp Dijon mustard
1 small shallot, finely minced
1/4 tsp sea salt, plus more to taste
1/4 tsp freshly ground black pepper

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

Don’t stress if you’re missing an ingredient—this salad is wonderfully forgiving. The real stars are the kale, apple, and walnuts; everything else can be adjusted to your taste. Using a good, robust olive oil and a flavorful apple cider vinegar will make a noticeable difference in the dressing, so it’s worth using the good stuff here.

Nutrition (per serving)

Calories: 320 kcal
Protein: 6 g
Fat: 22 g
Carbohydrates: 28 g
Fiber: 5 g

Serves: 4 | Prep Time: 20 minutes | Cook Time: 5 minutes | Total Time: 25 minutes

Before You Start: Tips & Ingredient Notes

Which kale is best? Curly kale is my go-to for its voluminous texture, but Lacinato (or dinosaur) kale has a flatter, more tender leaf. Both work wonderfully, so use what you can find easily.
Don’t skip the massage! It might feel a little silly, but massaging the kale with a bit of the dressing and salt is the secret to transforming it from tough and bitter to tender and sweet. It only takes a minute.
Toast your walnuts. Toasting raw walnuts is a non-negotiable step for me. It deepens their flavor immensely, taking them from bland and slightly bitter to rich, nutty, and incredibly fragrant.
Keep the apple from browning. If you’re making the salad ahead of time, you can toss the apple slices in a tiny bit of lemon juice to keep them bright, but I often just add them right before serving for maximum crunch.

How to Make Apple Walnut Kale Salad

Step 1: Prep and Massage the Kale. First, you’ll want to strip the kale leaves from their tough stems. The easiest way is to hold the bottom of the stem with one hand and pull the leaf away with the other. Then, tear or chop the leaves into bite-sized pieces and give them a good wash and spin dry. Place the kale in your large mixing bowl. Drizzle about a tablespoon of the olive oil and a pinch of salt over the leaves. Now, get in there with your hands! Massage the kale for a good 60-90 seconds, rubbing the leaves between your fingers. You’ll notice the color turn a brighter, deeper green and the volume will reduce by about a third. It will feel softer and smell sweeter. This is the magic happening.

Step 2: Toast the Walnuts. While your kale is resting after its massage, place the raw walnuts in a dry skillet over medium heat. Toast them for 3-5 minutes, shaking the pan frequently, until they become fragrant and take on a slightly darker color. Be careful—they can burn quickly! As soon as you smell that lovely, toasty aroma, tip them onto a cutting board to cool. Once cool, you can give them a rough chop if you prefer smaller pieces.

Step 3: Make the Vinaigrette. In your small bowl or jar, combine the remaining olive oil, apple cider vinegar, maple syrup, Dijon mustard, minced shallot, salt, and pepper. Whisk it vigorously until it looks emulsified and glossy, or if you’re using a jar, just put the lid on and shake it like crazy for 30 seconds. Taste it! This is your chance to adjust. Want it tangier? Add a splash more vinegar. Sweeter? A bit more maple syrup. You’re the boss of your dressing.

Step 4: Combine the Salad. Now for the fun part. To the bowl with your massaged kale, add most of the toasted walnuts (save a few for garnish), the dried cranberries, and if you’re using it, the crumbled cheese. Core your apples and slice them into thin matchsticks or thin half-moons. I like to add the apples last to prevent them from sitting in the dressing for too long. Pour about two-thirds of the dressing over everything.

Step 5: Toss and Final Adjustments. Using a pair of tongs or two large spoons, toss the salad thoroughly, making sure everything is evenly coated in that delicious dressing. Let it sit for just 5 minutes to allow the flavors to meld. Then, do a final taste test. Does it need more salt? More dressing? Adjust accordingly. Top with the reserved walnuts for a bit of extra visual appeal and crunch right before serving.

Serving Suggestions

Complementary Dishes

Roasted Chicken or Turkey — The simple, savory flavors of roast poultry are a classic and perfect partner for the sweet and tangy notes of the salad.
Creamy Tomato Soup — For a lighter meal, this salad paired with a bowl of warm, creamy soup is the ultimate comforting and satisfying combination.
Quiche or Frittata — The heartiness of a egg-based dish balances the freshness of the salad, making it ideal for brunch or a simple dinner.

Drinks

A Crisp Dry Cider — It echoes the apple in the salad and its effervescence cuts through the richness of the walnuts and cheese beautifully.
Iced Herbal Tea — A mint or chamomile iced tea provides a refreshing, non-alcoholic option that doesn’t compete with the salad’s flavors.
Sauvignon Blanc — This wine’s bright acidity and citrus notes are a fantastic match for the vinaigrette and the fresh apples.

Something Sweet

Dark Chocolate Almond Bark — A few pieces of rich, slightly bitter dark chocolate after this salad feels sophisticated and provides a clean, satisfying finish.
Ginger Snaps — The warm spice of a ginger cookie is a lovely contrast to the cool, crisp salad and feels wonderfully autumnal.
Poached Pears — Continuing the fruit theme with a warm, spiced, and elegant dessert that feels like a natural progression from the meal.

Top Mistakes to Avoid

Mistake: Not removing the kale stems. Those 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 crucial for texture.
Mistake: Skipping the toasting step for the walnuts. Raw walnuts can have a slightly bitter, sometimes bland flavor. Toasting unlocks their oils and gives them a deep, nutty taste that is essential to the salad.
Mistake: Drowning the salad in dressing. You can always add more, but you can’t take it away. Start with about two-thirds of the dressing, toss, and then decide if you need the rest. This keeps the salad from becoming greasy and heavy.
Mistake: Cutting the apples too far in advance. They will oxidize and turn brown, which isn’t a food safety issue but does affect the vibrant look of your salad. Slice them just before you’re ready to assemble and serve.

Expert Tips

Tip: Use the dressing to “cook” the shallot. Mincing the shallot and letting it sit in the acidic dressing for 10-15 minutes before you toss the salad will mellow its sharp, pungent bite, giving you all the flavor without the harshness.
Tip: Massage with acid, not just oil. For an even more tender kale, try massaging it with a teaspoon of the apple cider vinegar from the dressing recipe along with the oil and salt. The acid helps to break down the fibers even further.
Tip: Add a protein to make it a main course. This salad is a fantastic base for grilled chicken, flaked salmon, chickpeas, or even a soft-boiled egg. It transforms it from a side to a complete, satisfying meal instantly.
Tip: Grate the apple for a different texture. If you’re not a fan of big apple slices, try coarsely grating the apple on a box grater. It distributes the apple flavor and sweetness throughout the entire salad in every single bite.

FAQs

Can I make this salad ahead of time?
Absolutely, and it’s one of its best features! You can prep the entire salad (minus the apples) up to a day in advance. Store the dressed kale, walnuts, and cranberries in an airtight container in the fridge. The kale will hold up perfectly. Just slice and add the apples, and give it a final toss right before you serve. The texture stays wonderful.

What’s a good dairy-free substitute for the feta cheese?
For a creamy, tangy element without dairy, you have a couple of great options. A sprinkle of nutritional yeast will give you a cheesy, savory flavor. For texture, toasted sunflower seeds or pumpkin seeds work beautifully. If you can find it, a crumbled vegan feta would also be a fantastic direct substitute.

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 strange at first, but don’t be shy. Really get in there and rub the leaves for a full 90 seconds. You’re looking for it to visibly darken in color and feel significantly softer, almost like it’s been lightly wilted. A little extra salt during the massage can also help draw out moisture and soften it.

Can I use a different type of nut?
Of course! Pecans would be a lovely, buttery substitute. Toasted almonds or hazelnuts would also be delicious. The key is to always toast whatever nut you choose to maximize its flavor. Just keep the quantity roughly the same to maintain the balance of the recipe.

Is there a way to make the dressing less tangy?
Sure! The tang primarily comes from the apple cider vinegar. You can reduce the vinegar by half and replace that volume with a little more olive oil or even a teaspoon of water. Alternatively, you can increase the maple syrup slightly, as the sweetness will help balance and counter the acidity for a milder vinaigrette.

Apple Walnut Kale Salad

Cost Level $

Category Healthy Holiday Recipes

Difficulty Medium

Cuisine American, mediterranean

Servings 4

Total Time 25 minutes

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Make this easy Apple Walnut Kale Salad for a healthy, satisfying meal. Packed with flavor and perfect for meal prep. Get the simple recipe here!

Ingredients

For the Salad

1 large bunch curly kale (or Lacinato/dinosaur kale)
2 medium crisp apples (like Honeycrisp or Fuji)
3/4 cup raw walnut halves or pieces
1/2 cup dried cranberries or cherries
1/3 cup crumbled feta or goat cheese (optional, for a creamy tang)

For the Vinaigrette

1/4 cup extra virgin olive oil
2 tbsp apple cider vinegar
1 tbsp pure maple syrup or honey
1 tsp Dijon mustard
1 small shallot (finely minced)
1/4 tsp sea salt (plus more to taste)
1/4 tsp freshly ground black pepper

Instructions

01
Prep and Massage the Kale. First, you'll want to strip the kale leaves from their tough stems. The easiest way is to hold the bottom of the stem with one hand and pull the leaf away with the other. Then, tear or chop the leaves into bite-sized pieces and give them a good wash and spin dry. Place the kale in your large mixing bowl. Drizzle about a tablespoon of the olive oil and a pinch of salt over the leaves. Now, get in there with your hands! Massage the kale for a good 60-90 seconds, rubbing the leaves between your fingers. You'll notice the color turn a brighter, deeper green and the volume will reduce by about a third. It will feel softer and smell sweeter. This is the magic happening.
02
Toast the Walnuts. While your kale is resting after its massage, place the raw walnuts in a dry skillet over medium heat. Toast them for 3-5 minutes, shaking the pan frequently, until they become fragrant and take on a slightly darker color. Be careful—they can burn quickly! As soon as you smell that lovely, toasty aroma, tip them onto a cutting board to cool. Once cool, you can give them a rough chop if you prefer smaller pieces.
03
Make the Vinaigrette. In your small bowl or jar, combine the remaining olive oil, apple cider vinegar, maple syrup, Dijon mustard, minced shallot, salt, and pepper. Whisk it vigorously until it looks emulsified and glossy, or if you're using a jar, just put the lid on and shake it like crazy for 30 seconds. Taste it! This is your chance to adjust. Want it tangier? Add a splash more vinegar. Sweeter? A bit more maple syrup. You're the boss of your dressing.
04
Combine the Salad. Now for the fun part. To the bowl with your massaged kale, add most of the toasted walnuts (save a few for garnish), the dried cranberries, and if you're using it, the crumbled cheese. Core your apples and slice them into thin matchsticks or thin half-moons. I like to add the apples last to prevent them from sitting in the dressing for too long. Pour about two-thirds of the dressing over everything.
05
Toss and Final Adjustments. Using a pair of tongs or two large spoons, toss the salad thoroughly, making sure everything is evenly coated in that delicious dressing. Let it sit for just 5 minutes to allow the flavors to meld. Then, do a final taste test. Does it need more salt? More dressing? Adjust accordingly. Top with the reserved walnuts for a bit of extra visual appeal and crunch right before serving.