Kale Salad with Yogurt Dressing

If you’ve ever made a kale salad and found it too tough, too bitter, or just kind of boring, this recipe is going to change your mind. I first tasted a version of this salad at Essencia Restaurant in Miami back when kale was just starting to have its moment — and honestly, I think kale is still having its moment. The secret was the dressing, and I’ve been making my own version of it ever since.

Over the years I’ve swapped out the fruits and nuts from the original recipe to use whatever is in season … mandarin oranges and pomegranate seeds in fall and winter, strawberries and blueberries in summer, sliced apple and candied pecans in early spring. The dressing stays the same every time. Instead of a standard vinaigrette, it’s built on Greek yogurt with apple cider vinegar, whole grain mustard, and honey — tangy, slightly sweet, and creamy in a way that coats the kale beautifully and tenderizes the leaves as it sits. It does double duty as a dressing and a softener, which means no more tough, chewy kale.

Topped with juicy mandarin oranges, jewel-bright pomegranate seeds, and crunchy walnuts, this is one of those salads that looks far more impressive than the effort it takes to make. And one that’s genuinely hard to stop eating.

How To Buy And Prep Kale

Buy a whole bunch, not a bag. Pre-chopped bagged kale is convenient but the pieces are small and include the stems, which are tough and unpleasant to chew. A whole bunch of fresh kale gives you large leaves you can prep quickly and easily.

Remove the stems with one cut. Fold each kale leaf in half lengthwise and make one long cut along the stem. The leaf separates cleanly. Stack the leaves, roll them up, and slice into thin ribbons.

Massage the dressing in. This is the most important step. After adding the dressing to the kale, use your hands to massage it into the leaves for a full two minutes. You’ll feel the kale soften and reduce in volume as you work. Don’t skip this — it makes an enormous difference in texture.

KALE SALAD INGREDIENTS

The majority of the kale salad ingredients listed here are for the salad dressing. For the mandarin oranges, you can use fresh mandarins that you peel, or canned, whatever is available to you. Also, feel free to try different fruits, such as diced apple or pear depending on what’s in season.

• Kale — The base. Curly kale or lacinato (dinosaur) kale both work well here. Lacinato is a bit more tender and has a milder flavor if you’re new to kale salads.
• Mandarin oranges — Fresh mandarins that you peel and separate are ideal, but canned mandarins work perfectly too. They add sweetness and a pop of citrus that balances the tangy dressing beautifully.
• Pomegranate seeds — These add color, crunch, and a tart burst of flavor. They also make the salad look stunning. Fresh pomegranate seeds are best in fall and winter when pomegranates are in season; you can find them pre-packaged at most grocery stores year-round.
• Walnuts — Toasted walnuts add a rich, slightly bitter crunch that plays well against the sweet fruit. You can substitute pecans for something sweeter, or sliced almonds for something lighter.
• Greek yogurt — Use plain, full-fat Greek yogurt for the creamiest dressing. Low-fat works too but the dressing will be slightly thinner.
• Apple cider vinegar — This gives the dressing its tang. You can substitute white wine vinegar for a milder flavor.
• Whole grain mustard — Adds depth, a little heat, and helps emulsify the dressing. Dijon works as a substitute.
• Honey — Balances the acidity. Maple syrup is a great swap if you want to keep the dressing vegan.
• Olive oil — Adds richness and helps the dressing coat the leaves.

How To Make Kale Salad Dressing

I think what makes this salad so great is the dressing. But fair warning, when you mix up the ingredients for the dressing, it’s going to look like A LOT. Just trust me, it is the right amount. Once you toss the dressing in with the kale and other ingredients, it won’t seem so heavy.

Plus, it’s mostly greek yogurt which is light in calories and heavy in protein, so you don’t have to worry about “too much dressing” on this salad. The yogurt based vinaigrette also helps tenderize the rigid kale leaves, so don’t be tempted to serve it on the side either.

To make the salad, toss the chopped kale leaves with the dressing, using your hands to massage the dressing into the leaves for couple of minutes. This helps tenderize the kale. Once the kale salad dressing is blended in, add your fruit and nuts and it’s ready to serve!

TIP: If you’re bringing this salad to a gathering, massage the kale with the dressing in advance It actually improves as it sits. Just hold the fruit, pomegranate seeds, and walnuts on the side and add them right before serving so they stay fresh and crunchy.

Kale Salad Variations

By season: This salad works beautifully year-round with whatever fruit is in season. Try sliced strawberries and blueberries in summer, diced apple or pear with candied pecans in fall, blood oranges in winter, or fresh mango and toasted coconut for a tropical summer version.

Add protein: Turn this into a full meal by adding grilled chicken, shrimp, or salmon on top. For a vegetarian protein boost, add a cup of roasted chickpeas or a handful of edamame.

Nut swaps: Pecans add sweetness, sliced almonds add a lighter crunch, and pepitas keep it nut-free.

Cheese: A crumble of goat cheese or feta adds a salty, creamy element that works beautifully with the fruit and yogurt dressing.

Make it vegan: Swap the Greek yogurt for a plain coconut yogurt and replace the honey with maple syrup.

FAQ

Do you have to massage kale for a salad?

For raw kale salads, yes — massaging is strongly recommended. Raw kale is tough and can taste bitter straight from the bunch. Massaging it with dressing (or even just a little olive oil and salt) breaks down the fibrous texture and makes it much more tender and pleasant to eat. Two minutes of massaging makes a noticeable difference.

How long does kale salad with dressing last in the fridge?

Unlike delicate lettuce salads, dressed kale actually holds up well in the fridge. The massaged kale with dressing will keep for up to two days without getting soggy — in fact it often tastes better the next day. If you plan to make it ahead, just hold the fruit, nuts, and pomegranate seeds separately and add before serving.

Can I make the yogurt dressing ahead of time?

Yes. The dressing keeps well in a sealed jar in the refrigerator for up to five days. Give it a good stir or shake before using as it may separate slightly.

What can I substitute for pomegranate seeds?

Dried cranberries, halved fresh cherries, or fresh raspberries all work well as substitutes. They bring the same sweet-tart note and pop of color.

Is kale salad good for you?

Kale is one of the most nutrient-dense vegetables you can eat — high in vitamins K, A, and C, fiber, and antioxidants. This salad’s Greek yogurt dressing adds protein and calcium, the walnuts add healthy fats and omega-3s, and the fruit adds natural sweetness and vitamin C. Each serving comes in at around 396 calories with 12 grams of protein, making it a genuinely satisfying and nutritious meal or side dish.

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Originally published 2016. Updated 2022.