This Kale Apple Salad is crisp, refreshing, and packed with flavor. Featuring tender massaged kale, sweet apples, and a tangy poppy seed dressing, it’s the perfect balance of healthy and delicious. Whether served as a side dish or a light main, this salad is a beautiful addition to any meal.

Why You’ll Love This Recipe

A nutritious salad full of fiber, vitamins, and antioxidants
Sweet and tangy flavors pair perfectly with hearty kale
Quick to prepare and great for meal prep
Naturally gluten-free and easily made vegan
A refreshing salad that works in any season
The poppy seed dressing adds a delightful crunch and flavor boost

Ingredients

(Tip: You’ll find the full list of Ingredients and measurements in the recipe card below.)

1 bunch kale (curly or lacinato)
2 Cosmic Crisp apples
¼ red onion, finely diced
3 tablespoons apple cider vinegar
2 tablespoons honey or maple syrup (optional)
1 tablespoon Dijon mustard
3 teaspoons poppy seeds
3 tablespoons olive oil
¼ teaspoon salt
⅛ teaspoon pepper

Directions

Remove the ribs from the kale and slice the leaves into thin ribbons.
Place the kale in a large bowl, drizzle with a little olive oil, and massage for 3–5 minutes until tender.
Dice the apples into cubes or thin matchsticks (a mandolin works well for this).
In a jar, combine the finely diced onion, apple cider vinegar, honey or maple syrup (if using), Dijon mustard, poppy seeds, olive oil, salt, and pepper. Seal tightly and shake until emulsified.
Add the apples and kale to a salad bowl. Pour the dressing over and toss until well coated.
Serve immediately and enjoy.

Servings and timing

Servings: 4 side servings or 2 main servings
Prep time: 15 minutes
Total time: 15 minutes

Variations

Cheesy Addition: Add crumbled feta, goat cheese, or shaved Parmesan.
Nutty Crunch: Toss in toasted walnuts, pecans, or almonds for extra texture.
Sweet Twist: Add dried cranberries, raisins, or pomegranate seeds.
Protein Boost: Top with grilled chicken, salmon, or chickpeas for a heartier meal.
Different Apples: Swap Cosmic Crisp for Honeycrisp, Fuji, or Granny Smith for a tart flavor.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 2 days. Since kale is sturdy, it holds up better than most greens, but the apples may brown. To prevent browning, toss the apple slices in a little lemon juice before mixing. This salad is best enjoyed fresh and does not require reheating.

FAQs

Do I have to massage the kale?

Yes, massaging the kale helps soften its tough texture and makes it more pleasant to eat.

Can I use another type of apple?

Absolutely—Honeycrisp, Fuji, or Granny Smith are great alternatives.

Can I make this salad ahead of time?

Yes, you can prepare the dressing and kale ahead of time. Add apples just before serving to avoid browning.

How do I keep apples from turning brown?

Toss them in a little lemon juice before adding to the salad.

Can I make the dressing without honey or maple syrup?

Yes, you can leave it out for a tangier flavor or substitute with agave nectar.

Is this salad vegan?

Yes, if you use maple syrup or agave instead of honey.

What’s the best kale to use?

Curly kale and lacinato (Tuscan) kale both work well—choose your favorite.

Can I use store-bought dressing?

Yes, but homemade dressing with apple cider vinegar and poppy seeds gives the best flavor.

Can I add grains to this salad?

Yes, cooked quinoa, farro, or bulgur make it more filling.

How long will the salad stay fresh?

It will keep for about 2 days in the refrigerator, though apples may lose crispness.

Conclusion

Kale Apple Salad is a bright, flavorful, and wholesome dish that’s both simple and versatile. With its crunchy apples, tender kale, and tangy-sweet poppy seed dressing, it’s a salad that can stand alone or complement any meal. Perfect for weeknight dinners, holiday gatherings, or meal prep, this salad is sure to become a favorite.

Ezabella