The Chick-fil-A Kale Crunch Salad is a fan favorite for its simple yet satisfying blend of flavors. This homemade version brings the same crunch, tang, and balance of sweet and savory right to your kitchen. Made with fresh kale, cabbage, almonds, and a tangy apple cider Dijon vinaigrette, it’s easy, healthy, and perfect for any occasion. Whether you’re recreating your favorite fast-food side or trying a new salad recipe, this guide will show you how to make it effortlessly. Keep reading for step-by-step instructions, tips, and variations!
Introduction: Why This Recipe Stands Out
The Kale Crunch Salad has earned a loyal following thanks to its delicious simplicity. With a short list of wholesome ingredients and a bold, tangy dressing, it’s the perfect example of how less can be more in cooking. This copycat recipe captures everything you love about the Chick-fil-A version—freshness, crunch, and flavor—but with the added bonus of being homemade.
Here’s why this recipe is a winner:
- Easy to Make: With just a few basic steps, you can whip up this salad in minutes. It’s beginner-friendly and doesn’t require fancy equipment or cooking skills.
- Nutrient-Rich: Packed with superfoods like kale and almonds, this salad is loaded with fiber, vitamins, and healthy fats. The light vinaigrette keeps it flavorful without extra calories.
- Versatile: Whether you need a side dish for dinner, a light lunch, or a party salad, this recipe works for all occasions. It’s also easily customizable to suit your preferences or dietary needs.
- Affordable Alternative: Enjoy the same great taste of Chick-fil-A’s salad without leaving home or spending extra money.
Ingredients Breakdown
This Kale Crunch Salad recipe uses simple, fresh ingredients to replicate the Chick-fil-A favorite. Below is a breakdown of everything you’ll need for both the salad and its signature dressing:
For the Salad:
- Kale: Use curly kale or Lacinato kale for a sturdy base. Remove the stems and chop the leaves into bite-sized pieces for easier eating.
- Cabbage: Shredded green cabbage adds crunch and balances the hearty texture of kale. You can also use a pre-shredded mix to save time.
- Sliced Almonds: Lightly toasted almonds bring a nutty crunch and complement the salad’s flavors.
Optional Add-ins:
- Cheese: A sprinkle of shredded Parmesan or feta adds creaminess.
- Dried Fruit: Cranberries or raisins provide a hint of sweetness.
- Protein: Add grilled chicken, tofu, or chickpeas for a heartier meal.
For the Apple Cider Dijon Vinaigrette:
- Apple Cider Vinegar: The star ingredient of the dressing, it provides tanginess and a slight fruity note.
- Dijon Mustard: Adds depth and a hint of spice while helping emulsify the dressing.
- Olive Oil: A good-quality extra virgin olive oil gives the dressing richness.
- Sweetener: Honey or maple syrup balances the acidity of the vinegar. Use agave or a pinch of sugar as alternatives.
- Salt and Pepper: Enhance the overall flavor with just the right amount of seasoning.
Why These Ingredients Work:
- Kale and cabbage are sturdy greens that hold up well to dressing, making this salad ideal for meal prep.
- The almonds provide a crunchy contrast to the tender greens.
- The vinaigrette is light but flavorful, perfectly coating the greens without overpowering them.
Equipment You’ll Need
To prepare the Kale Crunch Salad effortlessly, you’ll need a few basic kitchen tools. Here’s a detailed list to ensure your cooking process is smooth and hassle-free:
Essential Tools:
Cutting Board
A sturdy cutting board is crucial for chopping the kale, cabbage, and any optional add-ins like cheese or dried fruit.
Chef’s Knife
A sharp chef’s knife makes it easier to chop kale and cabbage finely. A paring knife is also helpful for smaller tasks, like trimming kale stems.
Large Mixing Bowl
Use a large bowl to mix the salad ingredients without spilling. A wide bowl works best to toss the kale and cabbage evenly with the dressing.
Small Bowl or Jar
A small bowl is ideal for whisking the vinaigrette ingredients. Alternatively, use a mason jar with a lid to shake the dressing until well combined.
Whisk or Fork
If you’re making the dressing in a bowl, a whisk or fork helps emulsify the oil and vinegar for a smooth consistency.
Measuring Cups and Spoons
Accurate measurements ensure the salad and dressing have the right balance of flavors.
Salad Spinner (Optional)
If you’re using fresh kale and cabbage, a salad spinner is handy for drying the greens after washing. Dry greens help the dressing adhere better.
Optional Tools for Add-Ins:
Toasting Pan
Use a small skillet or baking sheet to toast almonds if you prefer an added nutty flavor.
Mandoline Slicer
A mandoline slicer helps achieve ultra-thin, even slices of cabbage or other vegetables for a more professional look.
Why These Tools Are Important:
- Efficiency: Having the right tools minimizes prep time, especially when dealing with sturdy greens like kale.
- Consistency: Properly chopped greens and well-emulsified dressing ensure the salad tastes balanced and professional.
- Versatility: Most of these tools are common kitchen staples, making this recipe accessible to everyone.
Step-by-Step Instructions
Making the Kale Crunch Salad is simple and straightforward. Follow these steps to create the perfect balance of crunchy greens and tangy dressing.
Step 1: Prepare the Ingredients
Wash and Dry the Greens:
Thoroughly rinse the kale and cabbage under cold water. Pat them dry with a kitchen towel or use a salad spinner to remove excess moisture.
Chop the Kale and Cabbage:
Remove the tough stems from the kale leaves. Chop the kale into bite-sized pieces. Thinly slice the cabbage using a knife or mandoline slicer for even shreds.
Toast the Almonds (Optional):
Heat a small skillet over medium heat. Add sliced almonds and toast for 2–3 minutes, stirring frequently to prevent burning. Set aside to cool.
Step 2: Make the Dressing
Combine Ingredients:
In a small bowl or mason jar, add apple cider vinegar, Dijon mustard, olive oil, honey (or preferred sweetener), salt, and pepper.
Whisk or Shake:
If using a bowl, whisk the ingredients together until fully emulsified. If using a mason jar, secure the lid and shake vigorously until the dressing is smooth.
Taste and Adjust:
Taste the dressing and adjust the seasoning if needed. Add a touch more honey for sweetness or extra vinegar for tanginess.
Step 3: Assemble the Salad
Combine Greens and Almonds:
In a large mixing bowl, add the chopped kale, cabbage, and toasted almonds.
Add the Dressing:
Pour the dressing over the salad, starting with half and adding more as needed. Toss the salad thoroughly to ensure every piece is coated.
Massage the Kale (Optional):
If you prefer softer kale, use your hands to gently massage the leaves with the dressing for 1–2 minutes. This step helps tenderize the kale and enhance its flavor.
Step 4: Serve and Enjoy
Taste Test:
Taste the salad and adjust seasoning if necessary, adding a pinch of salt or a drizzle of dressing as desired.
Plate and Serve:
Transfer the salad to individual plates or a serving dish. Garnish with extra almonds or a sprinkle of Parmesan cheese for added flair.
Pro Tip:
If you’re preparing the salad ahead of time, keep the dressing separate until just before serving to maintain the greens’ crispness.
Tips for Success
To ensure your Kale Crunch Salad turns out perfect every time, follow these expert tips. They’ll help you maximize flavor, texture, and overall presentation.
Prepare Kale the Right Way
- Remove the Stems: The tough stems can be unpleasant to eat. Strip the leaves away from the stems before chopping.
- Chop Finely: Small, even pieces of kale make the salad easier to eat and allow the dressing to coat each piece evenly.
- Massage the Kale: For a more tender texture, massage the kale with a small amount of dressing or olive oil for 1–2 minutes. This softens the leaves and reduces their natural bitterness.
Use Fresh, High-Quality Ingredients
- Kale and Cabbage: Choose crisp, vibrant greens without wilting or browning.
- Olive Oil: A good-quality extra virgin olive oil enhances the flavor of the dressing.
- Vinegar: Use raw, unfiltered apple cider vinegar for a more robust tang.
Toast the Almonds
Toasting almonds enhances their nutty flavor and gives the salad an extra layer of crunch. Be sure to watch them closely, as they can burn quickly.
Balance the Dressing
Taste the dressing as you make it. Adjust the sweetness, tang, or salt to suit your preference. The goal is a balanced flavor that complements the greens without overpowering them. If you find the dressing too tangy, add a little more honey or a pinch of sugar.
Customize to Your Taste
Add grated Parmesan cheese or crumbled feta for creaminess. Include dried cranberries, raisins, or fresh fruit slices (like apples) for a touch of sweetness. Boost protein by adding grilled chicken, crispy chickpeas, or tofu for a more filling meal.
Assemble with Care
Toss the salad just before serving to keep the greens fresh and crisp. If you’re preparing it in advance, store the greens and dressing separately. Add the toasted almonds at the last moment to maintain their crunch.
Adjust for Personal Preference
If you’re not a fan of cabbage, replace it with shredded Brussels sprouts or spinach for a different twist. Experiment with different nuts or seeds, such as pecans, sunflower seeds, or pumpkin seeds.
Make It Ahead of Time
Prep the kale, cabbage, and dressing in advance but store them separately. This ensures the salad stays fresh and doesn’t wilt. When ready to serve, toss everything together for the best texture and flavor.
Serving Tip
Serve the salad chilled for a refreshing experience. If possible, refrigerate the assembled salad for 10–15 minutes before serving.
Recipe Variations and Personalization
The beauty of the Kale Crunch Salad lies in its versatility. With a few tweaks, you can transform this simple recipe into a dish that perfectly matches your preferences, dietary needs, or the occasion. Here are some creative ways to personalize the salad:
Protein Boosts
Turn the salad into a complete meal by adding a source of protein:
- Grilled Chicken: Classic and flavorful, grilled chicken pairs perfectly with the tangy dressing.
- Tofu: For a plant-based option, use crispy tofu cubes seasoned with a pinch of salt and pepper.
- Chickpeas: Roasted chickpeas add crunch and protein while keeping the salad vegan.
- Hard-Boiled Eggs: Slice up eggs for a creamy and satisfying addition.
Cheese Options
Add a touch of creaminess with cheese:
- Parmesan Cheese: A sprinkle of shredded Parmesan mimics the Chick-fil-A flavor profile.
- Feta Cheese: Crumbled feta adds a tangy, salty kick.
- Goat Cheese: For a milder and creamier texture, try soft goat cheese.
Add a Touch of Sweetness
Enhance the flavor contrast with sweet elements:
- Dried Cranberries or Raisins: These chewy, sweet add-ins pair beautifully with the tangy dressing.
- Fresh Fruits: Slices of apples, pears, or mandarin oranges offer a burst of freshness.
- Honey-Roasted Nuts: Swap plain almonds for honey-roasted ones for a sweet and nutty flavor.
Crunchy Substitutes
Experiment with different nuts and seeds:
- Pecans or Walnuts: Toasted pecans or walnuts offer a richer, buttery crunch.
- Sunflower Seeds or Pumpkin Seeds: Perfect for nut-free alternatives while still providing texture.
Dressing Twists
Customize the dressing to match your preferences:
- Maple Dijon Vinaigrette: Swap honey with maple syrup for a deeper, earthy sweetness.
- Balsamic Vinaigrette: Replace apple cider vinegar with balsamic for a richer, sweeter flavor.
- Creamy Dressing: Add a spoonful of Greek yogurt or mayonnaise to the vinaigrette for a creamy version.
Greens Alternatives
Switch up the greens for a different texture or flavor:
- Spinach or Arugula: These greens work well as replacements or additions for a more delicate salad.
- Brussels Sprouts: Thinly sliced Brussels sprouts can replace cabbage for a nuttier flavor.
Seasonal Additions
Make the salad seasonal by incorporating in-season produce:
- Spring/Summer: Add fresh berries like strawberries or blueberries for a burst of color and flavor.
- Fall/Winter: Use roasted butternut squash or sweet potatoes for a hearty touch.
Make It Gluten-Free or Keto-Friendly
- Gluten-Free: Ensure all ingredients, including the dressing, are gluten-free. Most naturally are, but always double-check labels.
- Keto-Friendly: Use a sugar-free sweetener in the dressing and focus on low-carb add-ins like nuts, cheese, and avocado.
International Flavors
Spice up the salad with global-inspired twists:
- Asian-Inspired: Add sesame seeds, shredded carrots, and a sesame ginger dressing.
- Mediterranean: Incorporate olives, cucumbers, and a lemon-oregano vinaigrette.
- Mexican: Top with grilled corn, black beans, and a lime-cilantro dressing.
Kid-Friendly Adjustments
- Use baby kale or spinach for a milder flavor.
- Add familiar ingredients like grated cheddar cheese or sliced apples to make it more appealing to kids.
Serving Suggestions
The Kale Crunch Salad is versatile enough to be enjoyed as a standalone dish or paired with a variety of meals. Here are some ideas to make it the perfect complement to your dining experience:
As a Light Main Dish
This salad can easily shine as a nutritious, light meal, especially when paired with protein:
- Grilled Chicken Breast: Slice and serve on top for a balanced and filling option.
- Seared Salmon: The rich, flaky salmon pairs beautifully with the tangy vinaigrette.
- Quinoa or Farro: Toss in some cooked grains for added heartiness and fiber.
- Avocado Slices: Add creamy avocado for healthy fats and a satisfying texture.
As a Side Dish
The crisp flavors of this salad make it an excellent side dish for many entrees:
- Barbecue Favorites: Serve alongside grilled burgers, ribs, or chicken for a refreshing contrast to smoky flavors.
- Hearty Soups and Stews: Pair it with tomato basil soup, lentil stew, or butternut squash soup for a complete meal.
- Italian Dishes: Complement pasta dishes like spaghetti Bolognese, lasagna, or baked ziti with this fresh salad.
- Seafood Entrees: Pair with grilled shrimp, fish tacos, or crab cakes for a light and balanced meal.
For Gatherings or Potlucks
The Kale Crunch Salad is a crowd-pleaser at parties and potlucks because it stays fresh and doesn’t wilt quickly:
- Serve in a Large Bowl: Let guests help themselves, and provide extra dressing on the side for customization.
- Pair with Bread or Rolls: Serve with warm, crusty bread or soft dinner rolls for added substance.
- Make It a Salad Bar: Offer a variety of add-ins, such as shredded cheese, dried fruits, nuts, and proteins, allowing guests to build their own version.
For Healthy Meal Prep
This salad is an excellent choice for meal prepping because it stays fresh for days:
- Prepack Individual Portions: Divide the salad into containers, storing the dressing separately to keep the greens crisp.
- Add Dressing When Ready: Toss with the vinaigrette right before eating to maintain the best texture.
- Pair with Pre-Cooked Proteins: Keep pre-grilled chicken or roasted chickpeas on hand for quick assembly.
Seasonal Pairings
Adapt the salad’s accompaniments based on the season:
- Spring/Summer: Pair with lighter dishes like grilled vegetables, fresh fruit, or cold pasta salads.
- Fall/Winter: Serve with roasted meats, hearty casseroles, or warm grain bowls.
Drinks to Complement the Salad
- For a Casual Meal: Pair with iced tea, lemonade, or sparkling water infused with citrus.
- For a Special Occasion: A crisp white wine like Sauvignon Blanc or a light rosé pairs beautifully with the tangy dressing.
How to Plate for Presentation
- Individual Servings: Plate the salad on small plates with toppings layered evenly for an elegant presentation.
- Family-Style: Serve in a large, shallow bowl, garnished with extra almonds or cheese for visual appeal.
How to Store Kale Crunch Salad Chick Fil A Recipe
If you have leftover Kale Crunch Salad or you’re prepping in advance, proper storage is key to maintaining its freshness and flavor. Here are some storage tips to ensure your salad stays crisp and delicious for as long as possible.
Storing the Salad Without Dressing
To keep the salad fresh, it’s best to store the salad and dressing separately:
- Greens and Toppings: Store the chopped kale, cabbage, and any added toppings (such as almonds, cheese, or dried fruit) in an airtight container in the refrigerator.
- Tip: If you’re using pre-washed greens, ensure they’re well-drained to avoid excess moisture, which can cause the salad to wilt.
- Storage Duration: When stored properly, the salad mixture will last for about 3–4 days in the fridge. However, for the best taste and texture, try to enjoy it within 2 days.
- Dressing: Store the dressing in a separate jar or container with a tight lid. Keep it in the refrigerator, where it will stay fresh for up to 1 week. Before using, give it a good shake or stir to remix the ingredients.
Storing the Salad With Dressing
If you’ve already mixed the dressing into the salad, it will last for a shorter period:
- Refrigerate Immediately: Store the dressed salad in an airtight container in the fridge. However, be aware that the kale will continue to soften as it absorbs the dressing.
- Shelf Life: Dressed kale salad typically lasts for about 1–2 days before the greens begin to lose their crispness.
How to Extend the Shelf Life
- For Maximum Freshness: If you plan to store leftovers for longer, try not to dress the entire salad. Instead, only dress what you plan to eat that day and store the remainder undressed.
- Use a Salad Spinner: If the greens are particularly wet from washing, use a salad spinner to dry them thoroughly. This helps reduce moisture buildup, which can make the salad soggy.
Freezing Kale Crunch Salad
While it’s not recommended to freeze the entire salad (the kale and cabbage will become mushy once thawed), you can freeze certain components:
- Kale and Cabbage: You can freeze chopped kale for use in smoothies or soups, though it won’t have the same texture when defrosted for a salad.
- Almonds and Other Toppings: Toasted almonds can be frozen in an airtight bag for up to 3 months. Just be sure to store them separately from the greens and dressing.
Reusing Leftover Dressing
- Storage: If you have leftover dressing, store it in the fridge in an airtight jar. You can reuse it for other salads, roasted vegetables, or even as a marinade for chicken or tofu.
- Shelf Life: Homemade vinaigrette will keep for about 5–7 days when stored in the fridge.
How to Revive Leftovers
If you’re eating leftover salad and it’s a little wilted:
- Add Fresh Greens: Toss in a handful of fresh kale or other leafy greens to give the salad a new life.
- Refresh the Dressing: If the salad has absorbed too much dressing, drizzle a little more over the top to bring back the flavor and moisture.
Nutrition Information
The Kale Crunch Salad is not only delicious but also packed with essential nutrients. With its fresh greens, healthy fats, and vibrant dressing, this salad is a nutritious choice for any meal. Here’s a breakdown of its key nutritional benefits:
Rich in Fiber
- Kale and Cabbage: Both kale and cabbage are excellent sources of fiber, which helps support healthy digestion and keeps you feeling full longer. Fiber also promotes heart health and may reduce the risk of chronic diseases.
- Almonds: The addition of almonds further boosts the fiber content, making this salad a great option for maintaining digestive health.
High in Vitamins and Minerals
- Kale: Kale is a powerhouse of vitamins and minerals. It’s rich in Vitamin K, which supports bone health, and Vitamin A, essential for eye health. It’s also a good source of Vitamin C, which helps with immune function and skin health.
- Cabbage: Cabbage is high in Vitamin C and also provides a healthy dose of Vitamin K, folate, and manganese.
- Almonds: Almonds are rich in Vitamin E, a potent antioxidant that helps protect your cells from damage. They also provide magnesium, which is vital for muscle and nerve function.
Healthy Fats
- Olive Oil in Dressing: The dressing made with olive oil adds healthy monounsaturated fats to the salad, which are known to promote heart health by reducing bad cholesterol levels (LDL).
- Almonds: As a source of healthy fats, almonds contribute to maintaining optimal cholesterol levels and providing sustained energy.
Antioxidants
- Kale and Cabbage: Both of these cruciferous vegetables are rich in antioxidants, including flavonoids and carotenoids, which help reduce oxidative stress in the body and lower inflammation.
- Apple Cider Vinegar and Dijon Mustard: The vinegar in the dressing has been shown to support gut health and may have anti-inflammatory properties, while Dijon mustard adds additional antioxidants.
Low in Calories
Despite its rich nutritional profile, this Kale Crunch Salad is relatively low in calories. With a simple, homemade dressing and healthy ingredients, it’s an excellent option for those looking for a light yet satisfying meal.
- Serving Size: A typical serving (without protein) provides about 150-200 calories, depending on the dressing amount and optional add-ins.
- Low-Calorie Dressing Option: You can make the dressing even lighter by reducing the oil and using a sugar substitute like stevia or monk fruit.
Balanced Macronutrients
- Carbohydrates: The salad is low in carbohydrates, making it suitable for low-carb or keto diets, especially if you skip or limit sweeteners in the dressing.
- Protein: While the salad itself is not high in protein, adding protein-rich toppings like grilled chicken, tofu, or chickpeas can easily turn it into a well-balanced meal.
- Fat: Healthy fats from olive oil and almonds help to keep you full and satisfied.
Gluten-Free and Dairy-Free
- Gluten-Free: This salad is naturally gluten-free, making it a great option for those with gluten sensitivities or following a gluten-free diet.
- Dairy-Free: The salad can be enjoyed by those following a dairy-free diet as well, especially if you skip the cheese or use a dairy-free alternative.
Ideal for Special Diets
- Keto-Friendly: The salad is well-suited for keto diets, especially if you make adjustments to the dressing (use a sugar-free sweetener or reduce the honey).
- Vegan and Vegetarian-Friendly: Without any animal-based ingredients (aside from optional cheese and proteins), this salad fits both vegan and vegetarian diets.
- Low-Sodium Option: To reduce sodium, you can use a low-sodium soy sauce or omit any additional salt from the dressing.
Sample Nutrition Breakdown (per serving, without protein or cheese):
- Calories: 150–200
- Fat: 14–16g
- Carbohydrates: 8–12g
- Fiber: 4–5g
- Protein: 3–5g
- Sugar: 4–5g (from natural ingredients like honey, apple cider vinegar, and kale)
- Sodium: 100–150mg (depending on the amount of salt used in the dressing)
Conclusion
The Kale Crunch Salad is a refreshing and nutrient-packed dish that’s easy to make, full of flavor, and versatile enough for any occasion. Whether you’re enjoying it as a light meal, pairing it with your favorite protein, or bringing it to a gathering, it’s sure to impress with its balance of textures and vibrant, tangy dressing. By following the expert tips, using high-quality ingredients, and making small adjustments to suit your preferences, you can create a salad that’s as perfect as your taste buds desire. Plus, with its health benefits and flexibility, this Chick-fil-A copycat recipe is a great addition to your regular meal rotation. So go ahead, try it out, and enjoy a satisfying and wholesome meal that’s both delicious and good for you!
FAQS
Kale Crunch Salad Chick Fil A Recipe
Equipment
- cutting board
- Chef’s Knife
- Large Mixing Bowl
- Small Bowl or Jar
- Whisk or Fork
- Measuring Cups and Spoons
Ingredients
Kale salad:
- 6 cups curly kale thinly sliced about 1 large bunch
- 2 tablespoon olive oil divided
- 2 cups green cabbage thinly sliced about ½ of a medium head of cabbage
- 1 cup almonds
- ½ teaspoon salt
Optional:
- 1 cup feta cheese crumbled
- 2 apples diced
- blueberries
Dijon apple cider vinaigrette:
- ¼ cup olive oil
- 3.5 tablespoon apple cider vinegar
- 2.5 tablespoon maple syrup
- 1.5 tablespoon dijon mustard
- ½ teaspoon black pepper
- 1 teaspoon salt
- 1 teaspoon garlic powder
Instructions
- In a large mixing bowl, add kale and drizzle with 1 tablespoon of olive oil. Use your hands to massage the oil into the kale. Continue until kale is soft and tender (about 3-4 minutes). Add cabbage to the bowl and set aside.
- In a small pan over medium heat, add 1 tablespoon of olive oil. Once hot, add almonds and salt. Allow the almonds to toast, stirring frequently for about 3-5 minutes. Once almonds are cool, use a sharp knife to chop them up into small pieces.
- Top kale and cabbage with almonds, feta cheese and diced apples (if using).
- Combine all vinaigrette ingredients in a mason jar or container with a lid. Close the lid and shake to combine.
- Drizzle with vinaigrette and toss to combine.