Kale Apple Walnut Salad

Name: Kale Apple Walnut Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 4 cups kale, chopped and stems removed; 1 large apple, cored and sliced; 1/2 cup walnuts, chopped; 1/4 cup feta cheese, crumbled; 1/4 cup dried cranberries; 3 tablespoons olive oil; 2 tablespoons apple cider vinegar; 1 tablespoon honey; Salt and pepper to taste

Highlighted under: Nourishing Comfort Meals

A refreshing and nutritious salad that combines the earthy flavors of kale with the sweetness of apples and the crunch of walnuts.

Created by

Sandra

Last updated on 2026-01-01T17:38:30.377Z

This Kale Apple Walnut Salad is not only visually appealing but also packed with nutrients. The combination of fresh kale, sweet apples, and crunchy walnuts creates a delightful texture and flavor profile. Perfect as a side dish or a light lunch!

        Why You Will Love This Recipe
        A perfect balance of flavors and textures
Rich in vitamins and healthy fats
Quick and easy to prepare
Great for meal prep and healthy lunches

      

Nutritional Benefits of Kale

Kale is often celebrated for its impressive nutrient profile. Rich in vitamins A, C, and K, this leafy green is a powerhouse of antioxidants that support overall health. Including kale in your diet can enhance your immune system and promote healthy skin. Not only does it provide essential nutrients, but it's also low in calories, making it an excellent choice for those looking to maintain a healthy weight.

Moreover, kale is a great source of fiber, which aids in digestion and helps to keep you feeling full longer. This fiber content can contribute to better heart health by lowering cholesterol levels. With its unique nutrient composition, kale serves as a nourishing base for salads, smoothies, and various dishes.

The Sweetness of Apples

Apples add a delightful sweetness to this salad, creating a perfect contrast to the earthy flavor of kale. They are not just a tasty addition; apples are packed with fiber and vitamin C, making them an excellent choice for boosting your immune system. The natural sugars in apples provide a quick energy boost, making this salad an ideal choice for lunch or a snack.

Additionally, apples contain antioxidants that may help reduce inflammation and lower the risk of chronic diseases. Choosing a crisp variety, such as Honeycrisp or Fuji, can enhance the texture and flavor of this salad, providing a satisfying crunch with every bite.

Walnuts: A Crunchy Protein Boost

Walnuts are a fantastic addition to the Kale Apple Walnut Salad, offering not only a satisfying crunch but also a wealth of health benefits. High in omega-3 fatty acids, walnuts support heart health and brain function. They are also a good source of protein and healthy fats, making them an excellent choice for those following a plant-based diet.

Incorporating walnuts into your meals can also help with weight management, as they promote feelings of fullness. Their rich, nutty flavor complements the sweetness of apples and the bitterness of kale, creating a balanced and delicious salad that satisfies both hunger and taste.

Ingredients

Salad Ingredients

4 cups kale, chopped and stems removed
1 large apple, cored and sliced
1/2 cup walnuts, chopped
1/4 cup feta cheese, crumbled
1/4 cup dried cranberries

Dressing Ingredients

3 tablespoons olive oil
2 tablespoons apple cider vinegar
1 tablespoon honey
Salt and pepper to taste

Combine all ingredients in a large bowl and toss with the dressing just before serving.

Instructions

Prepare the Kale

In a large bowl, massage the chopped kale with a pinch of salt for 2-3 minutes until it softens.

Add the Other Ingredients

Add the apple slices, walnuts, feta cheese, and cranberries to the bowl with the kale.

Make the Dressing

In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper.

Toss the Salad

Pour the dressing over the salad and toss gently to combine everything evenly.

Serve

Serve immediately and enjoy your nutritious and delicious Kale Apple Walnut Salad!

This salad can be prepared ahead of time; just add the dressing just before serving to keep the kale fresh.

Perfect for Meal Prep

One of the great advantages of the Kale Apple Walnut Salad is its suitability for meal prep. You can easily prepare the ingredients in advance and store them separately until you're ready to eat. This makes it a convenient option for busy weekdays or quick lunches. The kale, in particular, holds up well in the fridge without wilting, unlike more delicate greens.

To keep the salad fresh, store the dressing in a separate container. When you're ready to enjoy your salad, simply combine the ingredients, add the dressing, and give it a gentle toss. This way, you'll always have a nutritious and delicious meal on hand.

Variations and Customizations

This salad is highly customizable, allowing you to tailor it to your taste preferences or dietary needs. For a protein boost, consider adding grilled chicken, chickpeas, or quinoa. If you're looking for a vegan option, simply omit the feta cheese or substitute it with a plant-based cheese alternative.

Feel free to experiment with different nuts or seeds, such as almonds or pumpkin seeds, for added crunch. You can also swap out the apples for pears or berries for a different flavor profile. The versatility of this salad makes it an excellent base for endless variations.

Questions About Recipes

→ Can I use another type of nut?

Yes, feel free to substitute walnuts with pecans or almonds for a different flavor.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for up to 2 days. Add dressing just before serving.

→ Can I make this salad vegan?

Yes, simply omit the feta cheese or use a plant-based alternative.

→ What other fruits can I add?

You can add fruits like pears, grapes, or pomegranate seeds for additional flavor.