This post may contain affiliate links. Read our disclosure policy.

This kale apple salad is a must-try this time of year. It balances so many savory and sweet fall flavors, is light yet filling, and works great as a side or a main course with added protein. 

If you’re looking for other delicious salad recipes this fall, look no further than this copycat Sweetgreen harvest bowl.

kale apple salad in a wooden bowl
Save this Recipe!
Enter your email & I’ll send it straight to your inbox.
Please enable JavaScript in your browser to complete this form.

Why You’ll Love this Kale Apple Salad

  • Nutrient-rich meal: everything from the base of the raw kale to the toppings and dressing.
  • Rich flavors and texture: this salad’s ingredients provide the perfect balance of savory and sweet, as well as plenty of crunch.
  • It’s versatile: similar to our pear and goat cheese salad, this salad is the perfect side dish, but also works as a healthy meal when you add protein. You can substitute any of the ingredients depending on your tastes or what’s in the pantry.
  • Easy to make: nothing beats a healthy salad recipe on a busy weeknight. It’s a great way to get dinner on the table quickly or even get it prepped way ahead of time — in just three easy steps!

Grab These Ingredients

Here are the simple ingredients for this apple kale salad. Most are pantry staples and easy (and affordable) to find in grocery stores. Jump down to the recipe card for exact measurements.

Salad:

  • Raw unsalted pumpkin seeds: if you don’t have them at home, sunflower seeds, pecans, or walnuts are a great option to add a nice crunch.
  • Olive oil, cinnamon, kosher salt: to season the pumpkin seeds.
  • Raw kale: grab some pre-chopped kale or purchase it in a bunch, then chop off the large stems and cut the kale leaves into bite-sized pieces.
  • Apple: we used honeycrisp apples, but any sweet apples like pink lady or tart apples like granny smith apple. Slice them into thin strips.
  • Dates: high in fiber and antioxidants, and not to mention, sweet and delicious.
  • Red onion: adds crunchy texture.
  • Parmesan cheese: feta cheese or goat cheese would taste great as well.

Homemade Dressing:

  • Balsamic vinegar: adds acidity.
  • Extra-virgin olive oil: substitute with avocado oil.
  • Maple syrup: a good vinaigrette always has a little bit of sweetness to it. Honey makes a good substitute.
  • Dijon mustard: a little dijon mustard adds strong flavor
  • Thyme: use fresh leaves or 1/2 teaspoon dried thyme.
  • Garlic powder: for flavor.
  • Kosher salt and black pepper: to taste.
  • Red pepper flakes: start with a little bit and add more to your taste.

If you enjoy having homemade dressing at the ready, try our Whole30 ranch dressingvegan caesar dressingChipotle vinaigrette, or easy French herb vinaigrette next.

kale apple salad on a plate

How to Make Kale Apple Salad

The full printable recipe is below, but let’s walk through the steps with some photos and a video so you have a clear idea of what to expect. This delicious kale apple salad is really easy and these step-by-step instructions will make sure it turns out every time.

Roast pumpkin seeds: Preheat the oven to 350°F (176°C). Toss the pumpkin seeds with olive oil, maple syrup, cinnamon, and salt on the baking sheet and spread them in an even layer. Bake in the preheated oven for 10-12 minutes, stirring halfway through.

toasted pumpkin seeds on a sheet pan

Make the dressing: Add all of the balsamic dressing ingredients to a small bowl or mason jar and whisk or shake to combine. Place the shredded kale in a large salad bowl and toss it with half of the dressing until it coats all the leaves. Let it sit for 5-10 minutes to soften the kale leaves.

how to make balsamic vinegar and toss in kale

Assemble the salad: When the pumpkin seeds are done, add them to the salad with the sliced apples, dates, red onion, and parmesan. Drizzle with the remaining dressing and toss to combine. Serve immediately or store the dressing separate from the salad and dress it before serving. 

pumpkin seeds, apple, and parmesan on top of kale

Recipe FAQs

What kind of apples are best in salads?

It really depends on your taste and what other ingredients are in your salad. For this salad we prefer sweet apples and chose honeycrisp. Other sweet apples to try are fuji, pink lady, jazz, or ambrosia. If you like tart apples, try a granny smith apple, McIntosh, and cortland. If you enjoy apples on your salad, be sure to try our shaved brussels sprouts salad or Thanksgiving salad with spiced vinaigrette next.

What can I do with a ton of kale?

On average, fresh kale will last in the refrigerator for 3-7 days. If you can’t use the kale up before it goes bad, follow our tips on how to freeze kale. Try it in a tropical kale smoothie, have it in a soup like our Whole30 zuppa toscana, or toss it into this creamy mushroom pasta with garlic kale.

Do I have to massage kale?

Since we are allowing the dressing to sit on the kale for 5-10 minutes, you do not have to massage the kale. However, you still can massage it before dressing it if you’d prefer. Massaging kale helps to break down its tough texture and make it softer and easier to chew.

What to Serve with Kale Apple Salad

Serve this salad underneath this easy blackened chicken or baked chicken. See our guide for how long to bake chicken breast at 425 and follow our tips for how to marinate chicken (with 6 easy recipes). 

Or have it as a side dish for a warm hearty meal like this one pan garlic herb steak and potatoes dish. Use any extra apples to make this one pan sausage, butternut squash and apples.

Make Ahead and Storage Tips

Store the dressing separate from the rest of the salad ingredients and keep both in an airtight container. On average, fresh kale will last in the refrigerator for 3-7 days. (In general, the shelf life of refrigerated kale depends on several factors, including the freshness of the kale when you bought it and how it’s stored.)

After that, you can freeze it for future use. Follow our easy steps on how to freeze kale to prolong its shelf life and reduce food waste.

kale apple salad with balsamic dressing

If you make this recipe, I’d love for you to give it a star rating ★ below. You can also tag me on Instagram so I can see it!

More Kale Recipes 

Our strawberry quinoa salad with feta is a delicious and healthy salad that combines fresh produce and vibrant flavors, all topped with a tangy poppy seed dressing.

This kale apple salad is made with Spicy, roasted  sweet potatoes, massaged kale, and a tangy cilantro vinaigrette.

One of our other favorite kale salad recipes is this kale salad with goat cheese. It has a homemade vinaigrette made with olive oil, lemon juice and apple cider vinegar. 

Tap stars to rate!
5 from 2 votes

Kale Apple Salad

Prep: 15 minutes
Cook: 10 minutes
Total: 25 minutes
This kale apple salad is a must-try recipe in the fall. It balances so many savory and sweet fall flavors, is light yet filling, and works great as a side or a main course with added protein.

Save this Recipe!

Enter your email and we’ll send it directly to you.
Please enable JavaScript in your browser to complete this form.
Servings: 6 servings

Ingredients

Kale Apple Salad

  • 1/2 cup raw unsalted pumpkin seeds pecans or walnuts work too
  • 1 Tablespoon olive oil divided
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon kosher salt
  • 8 cups shredded curly kale (Note 1)
  • 1 medium apple we used honey crisp, cut into thin matchsticks
  • 2 small dates pitted and cut into slivers
  • 1/2 small red onion diced
  • 1/3 cup shaved parmesan or feta cheese

Balsamic Dressing

  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons maple syrup or honey
  • 2 teaspoons Dijon mustard
  • 2 teaspoons fresh thyme leaves or 1/2 teaspoon dried thyme
  • 1/2 teaspoon garlic powder
  • Kosher salt and pepper to taste
  • Pinch of red pepper flakes

Instructions 

  • Preheat the oven to 350°F (176°C). Toss the pumpkin seeds with olive oil, maple syrup, cinnamon, and salt on the baking sheet and spread them in an even layer. Bake in the preheated oven for 10-12 minutes, stirring halfway through.
  • Add all of the balsamic dressing ingredients to a small bowl or mason jar and whisk or shake to combine. Place the shredded kale in a large bowl and toss it with half of the dressing until it coats all the leaves. Let it sit for 5-10 minutes to soften the kale.
  • When the pumpkin seeds are done, add them to the salad with the apples, dates, red onion, and parmesan. Drizzle with the remaining dressing and toss to combine. Serve immediately or store the dressing separate from the salad and dress it before serving.
Last step! If you make this, please leave a review letting us know how it was!

Notes

Note 1. Kale. We used pre-washed and shredded curly kale to save time. You could buy a bunch of kale, remove the tough stems, and shred or chop it yourself. You could also use a different type of kale like lacinto kale.

Video

Equipment

  • Baking Sheet

Nutrition

Serving: 1serving | Calories: 264kcal | Carbohydrates: 21g | Protein: 5.8g | Fat: 19g | Cholesterol: 7.4mg | Sodium: 442.7mg | Fiber: 3g | Sugar: 15.4g | Vitamin A: 125.6IU | Vitamin C: 28.3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




2 Comments

  1. Wendy says:

    5 stars
    This is a delicious salad! I made it for a family gathering and everyone loved it- even those that shy away from anything kale because it’s “too healthy.” I could eat the pumpkin seeds by the handful!

    1. Molly Thompson says:

      Love that, Wendy! Thank you!