Kale Salad Chick Fil A Recipe

The Chick-Fil-A kale salad is a delicious, nutritious twist on the classic side dish. This copycat recipe brings the same crunch and tangy apple cider vinaigrette to your kitchen. It’s quick to make, packed with wholesome ingredients, and perfect for meal prep or a light lunch. Whether you’re craving a healthy option or want to recreate your favorite restaurant dish, this kale crunch salad is the perfect choice. Dive in and discover how to make this easy and flavorful recipe at home!

Why You’ll Love This Kale Salad Chick Fil A Recipe

This Chick-Fil-A-inspired kale salad brings together everything you love about the original dish. Here are a few reasons why this copycat recipe stands out:

Healthy and Nutritious:

Made with nutrient-rich ingredients like kale, cabbage, and almonds, this salad is packed with vitamins, fiber, and healthy fats. The combination of leafy greens and nuts delivers a hearty dose of antioxidants and keeps you full without weighing you down.

Delicious Flavor Combination:

The salad balances the earthy, slightly bitter flavor of kale with the sweetness of the apple cider vinaigrette. The almonds add a satisfying crunch, while the tangy dressing ties everything together, giving you a refreshing taste in every bite.

Quick and Easy to Make:

This salad can be put together in less than 15 minutes, making it a great option for a quick lunch, a side dish, or meal prep. The vinaigrette comes together easily, and the prepped ingredients save you time without compromising on taste.

Customizable for Your Preferences:

You can easily make this salad your own by adding extra toppings like cheese, dried cranberries, or even grilled chicken. The recipe is flexible, allowing for easy substitutions based on what you have on hand.

Perfect for Any Occasion:

Whether you’re looking for a healthy meal option, a side dish for dinner, or a potluck contribution, this salad fits the bill. Its fresh, crisp taste is sure to impress, and it’s suitable for a variety of dietary preferences.

Ingredients Overview

To make the Chick-Fil-A-inspired kale salad, you’ll need a few key ingredients that come together to create a refreshing, crunchy, and flavorful dish. Here’s a breakdown of what you’ll need:

Main Ingredients

• Kale: Use curly kale or lacinato kale for this salad. Kale serves as the base, providing a slightly bitter, earthy flavor that pairs well with the sweet and tangy dressing. Make sure to remove the thick stems and chop the leaves into bite-sized pieces for easier eating.
• Cabbage: Thinly sliced green cabbage adds extra crunch and texture to the salad. The mild flavor of the cabbage complements the kale without overpowering the dish.
• Sliced Almonds: Toasted sliced almonds bring a delightful crunch and nuttiness to the salad. You can use raw almonds if you prefer, but toasting them enhances the flavor.

For the Apple Cider Vinaigrette

• Apple Cider Vinegar: This adds a tangy, slightly sweet note to the dressing, balancing the bitterness of the kale.
• Dijon Mustard: A small amount of Dijon mustard helps emulsify the dressing, giving it a creamy texture while adding a subtle, sharp flavor.
• Olive Oil: Use extra-virgin olive oil for the vinaigrette. It blends well with the vinegar and mustard, creating a smooth and flavorful dressing.
• Sweetener: A touch of sweetness helps balance the acidity. You can use honey, maple syrup, or any sweetener of your choice.
• Salt and Pepper: Add these to taste, enhancing the overall flavor of the dressing.

Optional Add-Ins

• Cheese: Crumbled feta or shredded Parmesan can be added for a creamy texture and extra flavor.
• Dried Fruit: Raisins, dried cranberries, or chopped dried apricots can add a touch of sweetness.
• Protein: For a heartier meal, add grilled chicken, shrimp, or chickpeas.

Step-by-Step Instructions

Making this Chick-Fil-A-inspired kale salad is a straightforward process that involves preparing the salad base, mixing the dressing, and tossing everything together. Here’s how to make it step by step:

Step 1: Prepare the Kale and Cabbage

• Wash and Dry the Kale: Start by thoroughly washing the kale leaves to remove any dirt or grit. Pat them dry with a kitchen towel or use a salad spinner.
• Remove the Stems: Cut away the thick stems from the kale leaves, as they can be tough and chewy.
• Chop the Kale: Chop the kale into bite-sized pieces. This will make the salad easier to eat and help the dressing coat the leaves more evenly.
• Slice the Cabbage: Thinly slice the green cabbage into strips. The cabbage adds crunch and complements the kale’s texture.

Step 2: Make the Apple Cider Vinaigrette

• Combine the Ingredients: In a small bowl, whisk together the apple cider vinegar, Dijon mustard, and sweetener (such as honey or maple syrup).
• Add the Olive Oil: Slowly drizzle in the olive oil while whisking continuously. This will help the dressing emulsify and become creamy.
• Season with Salt and Pepper: Add salt and freshly ground black pepper to taste, then whisk again to combine. Taste the vinaigrette and adjust the seasoning or sweetness if needed.

Step 3: Toast the Almonds (Optional)

• Heat a Small Pan Over Medium Heat: Add the sliced almonds to the pan and toast them for 2-3 minutes, stirring frequently.
• Watch Closely to Avoid Burning: When the almonds are golden brown and fragrant, remove them from the heat and let them cool. Toasting the almonds intensifies their flavor and adds extra crunch to the salad.

Step 4: Assemble the Salad

• Add the Kale and Cabbage to a Large Bowl: Place the chopped kale and sliced cabbage in a large salad bowl.
• Massage the Kale (Optional): To make the kale more tender, massage the leaves with a small amount of the dressing for 1-2 minutes. This helps break down the fibers, making it softer and less bitter.
• Drizzle the Dressing Over the Salad: Pour the apple cider vinaigrette over the kale and cabbage. Use enough dressing to coat the leaves evenly, but you may not need all of it.
• Toss the Salad: Gently toss the kale and cabbage until they are well-coated with the dressing.

Step 5: Add the Toppings

• Sprinkle the Toasted Almonds Over the Salad: Add the cooled, toasted almonds for a crunchy topping.
• Add Any Optional Ingredients: If you’re using extras like cheese, dried fruit, or protein, add them now.

Step 6: Serve and Enjoy

• Serve Immediately for the Best Texture: The salad is at its peak when the kale and cabbage are fresh and crisp.
• Optionally Chill for 10-15 Minutes: For a slightly softer texture and deeper flavor, let the salad sit in the refrigerator before serving.

Tips for Success

• Don’t Overdress the Salad: Start with a smaller amount of dressing and add more as needed. You can always serve extra dressing on the side.
• Make It Ahead: If preparing ahead, keep the dressing separate and add it just before serving to maintain the crunch of the kale and cabbage.
• Use High-Quality Ingredients: The flavor of the salad depends on the quality of the ingredients, especially the olive oil and vinegar.

Substitutions and Variations

This Chick-Fil-A-inspired kale salad is versatile and can easily be customized to fit different dietary preferences, ingredient availability, or taste preferences. Here are some ideas for substitutions and variations to make the salad your own:

Ingredient Substitutions

Kale Alternatives:

If you’re not a fan of kale, you can substitute it with other hearty greens like Swiss chard, spinach, or arugula. These greens will give a different flavor profile but still work well with the dressing.

For a milder option, use a mix of baby kale and baby spinach, which are more tender and require no massaging.

Cabbage Substitutes:

Red cabbage can be used instead of green cabbage for a pop of color and slightly different taste. It adds a bit more sweetness and crunch.

If you prefer a softer texture, use shredded Brussels sprouts in place of the cabbage for a similar crunch with a milder flavor.

Alternative Nuts:

If you don’t have sliced almonds or prefer a different nut, try toasted pecans, walnuts, or pumpkin seeds. Each will add its own unique flavor and crunch.

For a nut-free option, use sunflower seeds or toasted chickpeas to keep the crunch without using nuts.

Dressing Modifications:

Instead of apple cider vinegar, try using balsamic vinegar, red wine vinegar, or lemon juice for a different acidic note.

If you don’t have Dijon mustard, whole grain mustard or yellow mustard can be used, though they will slightly change the flavor.

Sweetener Options:

If you prefer to avoid honey or maple syrup, substitute with agave nectar, brown sugar, or even a sugar-free sweetener like stevia for a lower-calorie option.

Flavor Variations

Add a Touch of Sweetness:

• Incorporate dried cranberries, raisins, or chopped dried apricots for bursts of sweetness that contrast with the savory salad.
• Fresh fruit like sliced apples or pears can also add a crisp, sweet element.

Make It a Meal with Added Protein:

• Transform the salad into a hearty main course by adding grilled chicken, shrimp, or steak.
• For a vegetarian protein boost, add roasted chickpeas, tofu, or quinoa.

Cheese Options:

• Add crumbled feta, goat cheese, or Parmesan for a creamy texture and tangy flavor.
• If you prefer a vegan salad, use a vegan cheese substitute or simply skip the cheese.

Spice It Up:

• Sprinkle in some crushed red pepper flakes or add a few drops of hot sauce to the dressing for a bit of heat.
• Garlic powder or fresh minced garlic can be added to the vinaigrette for a bolder flavor.

Texture Variations

Add Crunchy Toppings:

• For extra texture, sprinkle croutons, crispy shallots, or fried onions over the top just before serving.
• If you prefer a softer texture, massage the kale leaves longer to further break down their toughness, or let the salad sit for 15-20 minutes after adding the dressing.

Mix in Different Vegetables:

• Shredded carrots, thinly sliced bell peppers, or sliced radishes can be added for more color and variety.
• Avocado chunks add creaminess to the salad and pair well with the dressing.

Diet-Specific Adjustments

Make It Vegan:

• Ensure the sweetener is vegan-friendly (e.g., use maple syrup instead of honey), and avoid any non-vegan cheese.
• Consider adding a plant-based protein like tempeh or lentils for a complete meal.

Low-Carb Option:

Skip the sweetener or use a low-carb substitute. Make sure to avoid dried fruits and focus on low-carb toppings like nuts or seeds.

Gluten-Free Adjustments:

Most versions of this salad are naturally gluten-free. Just be sure any additional toppings, such as croutons or added proteins, are certified gluten-free.

Creative Twists

Make It a Wrap:

Use the kale salad as a filling for wraps or pita bread for an easy-to-eat lunch option. Add extra protein like grilled chicken or chickpeas for more substance.

Add a Citrus Twist:

Mix in some orange segments or a splash of fresh lemon juice to the dressing for a bright, zesty flavor.

Use as a Base for Grain Bowls:

Serve the kale salad over a bed of quinoa, farro, or brown rice for a complete meal.

Tips for Assembling the Salad

Assembling the Chick-Fil-A-inspired kale salad involves more than just tossing ingredients together—it’s about maximizing flavor, texture, and presentation. Here are some practical tips to ensure your salad turns out perfectly every time:

Massage the Kale for Tenderness

• Why Massage the Kale? Raw kale can be tough and fibrous, which might not be appealing to everyone. Massaging helps to soften the leaves and makes them more palatable by breaking down the tough fibers.
• How to Massage: Add a small amount of the dressing or a little olive oil and salt to the chopped kale, and use your hands to massage the leaves for 1-2 minutes. This will help reduce bitterness and give the salad a more tender texture.

Slice the Cabbage Thinly for Even Texture

• Use a Sharp Knife or Mandoline: Thinly slicing the cabbage ensures it blends well with the kale and doesn’t overwhelm each bite. A mandoline slicer can help you achieve consistent, thin slices.
• Combine Textures Wisely: Mixing kale and cabbage in similar-sized pieces ensures an even distribution of flavors and textures throughout the salad.

Use Fresh, High-Quality Ingredients

• Choose Fresh Kale and Cabbage: The fresher the greens, the better the taste and crunch. Avoid wilted kale or browned cabbage for the best results.
• Opt for Extra-Virgin Olive Oil in the Dressing: A high-quality olive oil enhances the vinaigrette’s flavor, making the dressing richer and more delicious.

Toast the Almonds for Extra Flavor

• Why Toast the Almonds? Toasting the almonds brings out their nutty flavor and adds a deeper crunch. It makes a significant difference in the final taste of the salad.
• How to Toast: Place the sliced almonds in a dry skillet over medium heat and stir frequently for 2-3 minutes until golden and fragrant. Watch them closely to avoid burning.

Add the Dressing Gradually

• Start with a Smaller Amount: It’s easier to add more dressing if needed than to remove excess. Drizzle a small amount of the vinaigrette over the salad, toss, and add more as necessary.
• Dress Just Before Serving: To maintain the crisp texture of the kale and cabbage, dress the salad right before serving. If making ahead, keep the dressing separate and toss it in just before eating.

Combine the Ingredients Thoroughly

• Use Tongs to Toss the Salad: Using tongs ensures all the ingredients are evenly coated with the dressing and helps distribute the almonds and any additional toppings throughout the salad.
• Toss Gently: Avoid overmixing, which can bruise the kale leaves. A light, thorough toss is all it takes to combine everything evenly.

Incorporate Optional Add-Ins Thoughtfully

• Add Delicate Ingredients Last: If including ingredients like cheese or avocado, add them at the end to avoid them getting mashed during mixing.
• Layer the Toppings: To create a visually appealing presentation, sprinkle the almonds and optional toppings (like dried fruit or cheese) on top just before serving.

Let the Salad Rest (Optional)

For More Flavor:

Letting the dressed salad sit for 10-15 minutes allows the flavors to meld and the kale to absorb some of the vinaigrette. This can enhance the overall taste, especially if the kale hasn’t been massaged.

Chill the Salad for a Refreshing Taste

Serve It Cold:

If you prefer a chilled salad, refrigerate it for about 10-15 minutes before serving. The cooling process helps the flavors blend together and makes the salad even more refreshing.

Use a Large Enough Bowl

• Room for Tossing: Make sure to use a large salad bowl to have enough space to toss the ingredients thoroughly without spilling.
• Layering Technique: Start with the kale and cabbage, then add the dressing, toss, and finish with the toppings for even distribution.

Serving Suggestions

The Chick-Fil-A-inspired kale salad is versatile and pairs well with various dishes, making it suitable for different occasions. Whether you’re serving it as a light meal, a side dish, or a base for more elaborate recipes, here are some ideas for serving this salad to enhance your dining experience:

As a Light Lunch or Main Dish

Add Protein for a Complete Meal:

To turn the salad into a filling main dish, consider adding your favorite source of protein. Some great options include:

• Grilled Chicken: Sliced or shredded grilled chicken breast adds lean protein and complements the flavors of the vinaigrette.
• Seared Salmon or Shrimp: These seafood options provide healthy fats and pair well with the tangy dressing.
• Hard-Boiled Eggs: For a vegetarian protein boost, add sliced hard-boiled eggs to the salad.
• Tofu or Tempeh: For a plant-based option, use marinated and pan-seared tofu or tempeh.
• Serve with a Side of Bread: A slice of crusty bread, garlic toast, or a whole-grain roll adds a satisfying carb element to the meal.

As a Side Dish

• Perfect for Barbecue or Grilled Foods: This salad makes a great side for grilled meats, like steak, chicken, or pork chops, adding a fresh and crunchy contrast to the smoky flavors.
• Pair with Soup: Serve the salad alongside a hearty soup, such as tomato basil, butternut squash, or chicken noodle soup, for a balanced and satisfying meal.
• Serve with Pasta Dishes: The salad’s crisp texture and light vinaigrette complement rich and creamy pasta dishes, such as fettuccine alfredo, spaghetti carbonara, or lasagna.

For Meal Prep

• Pack Individual Portions: The salad can be divided into individual containers for a week’s worth of meal-prepped lunches. Keep the dressing in a separate container to add just before eating, preserving the salad’s crunch.
• Use as a Base for Grain Bowls: Layer the salad with cooked grains like quinoa, farro, or brown rice, and add toppings like roasted vegetables, nuts, or seeds for a complete grain bowl.
• Top with Different Proteins Each Day: Change up the protein throughout the week, using options like grilled chicken, sliced steak, hard-boiled eggs, or chickpeas for variety.

For Potlucks or Gatherings

• Make It a Crowd-Pleaser: This kale salad is an excellent dish to bring to potlucks, picnics, or family gatherings. The sturdy kale holds up well over time, staying crisp and fresh for hours.
• Prepare a Double Batch: If serving a large group, consider doubling the recipe. Serve the salad in a large bowl or platter, with the dressing on the side for guests to add according to their taste.
• Add Extra Toppings for Visual Appeal: Sprinkling extra toppings like pomegranate seeds, chopped nuts, or shredded cheese can make the salad look even more enticing.

As a Base for Wraps or Sandwiches

• Use as a Filling for Wraps: Combine the kale salad with grilled chicken, avocado, and hummus in a whole-grain wrap for a quick and portable meal.
• Make a Salad Sandwich: Mix the salad with tuna, chicken salad, or egg salad, and use it as a filling for a sandwich or stuffed pita.
• Top Toast or Flatbread: Use the kale salad as a topping for avocado toast or spread it over a piece of flatbread along with other toppings, such as feta cheese or sliced tomatoes.

With Breakfast or Brunch Dishes

• Pair with Eggs: The salad goes well with brunch dishes like omelets, scrambled eggs, or poached eggs, adding a fresh and healthy touch to the meal.
• Add to a Breakfast Bowl: Combine the kale salad with other breakfast staples like sweet potatoes, sautéed mushrooms, and a fried egg for a nutrient-packed breakfast bowl.
• Serve with Quiche or Frittata: The salad’s lightness balances out the richness of dishes like quiche Lorraine or a vegetable frittata.

As a Topping for Baked Potatoes or Sweet Potatoes

• Use as a Filling: Scoop out the flesh of a baked sweet potato or russet potato, mix it with a little dressing, and stuff it back into the skin along with the salad.
• Add a Protein Boost: Top the stuffed potato with grilled chicken, bacon bits, or black beans for a heartier dish.

With Mediterranean or Middle Eastern Meals

• Pair with Hummus and Pita: Serve the salad as part of a Mediterranean spread with hummus, tabbouleh, baba ghanoush, and pita bread.
• Serve Alongside Grilled Kebabs: The salad pairs well with lamb, chicken, or vegetable kebabs, complementing the grilled flavors with its fresh, tangy taste.

Incorporating Seasonal Ingredients

• In Fall or Winter: Add seasonal ingredients like roasted squash, pomegranate seeds, or dried cranberries for a seasonal twist.
• In Spring or Summer: Include fresh ingredients such as strawberries, blueberries, or cherry tomatoes to lighten the salad for warmer weather.

How to Store Chick-Fil-A Kale Salad

Proper storage is key to maintaining the freshness and crispness of the Chick-Fil-A-inspired kale salad. This salad’s sturdy ingredients make it ideal for prepping ahead, but there are a few best practices to follow to ensure it stays delicious and doesn’t become soggy. Here’s how to store the salad for optimal taste and texture:

Storing the Salad Without Dressing

Keep the Salad and Dressing Separate:

If you’re planning to make the salad ahead of time, store the salad components and dressing in separate containers. This helps to maintain the crunch of the kale and cabbage since the vinaigrette won’t soften the leaves prematurely.

Use an Airtight Container:

Place the chopped kale, shredded cabbage, and almonds in an airtight container. The container will help prevent air exposure, which can cause the vegetables to wilt.

Refrigerate for Up to 3-4 Days:

The undressed salad can be stored in the refrigerator for up to four days. The kale and cabbage are hardy greens that stay crisp longer than more delicate lettuces.

Storing the Salad With Dressing

Mix and Store in an Airtight Container:

If the salad is already dressed, transfer it to an airtight container and refrigerate. Make sure the container is sealed well to avoid exposure to moisture and odors from other foods.

Consume Within 1-2 Days:

The dressed salad will remain fresh for about one to two days in the refrigerator. After this period, the vinaigrette will start to break down the kale and cabbage, causing them to become softer.

Toss Again Before Serving:

If you’ve stored the dressed salad, give it a quick toss before serving to redistribute the dressing and freshen up the salad.

Storing the Dressing Separately

Use a Small Jar or Dressing Container:

For the vinaigrette, store it in a small airtight container or jar. A jar with a tight-fitting lid works well for easy mixing when you’re ready to use it.

Refrigerate for Up to 1 Week:

The apple cider and Dijon mustard vinaigrette can be kept in the refrigerator for up to a week. The ingredients in the dressing, such as vinegar and mustard, act as preservatives, keeping it fresh for several days.

Shake Well Before Using:

Since the dressing may separate during storage, shake the container well before using to mix the oil and vinegar back together.

Freezing the Salad (Not Recommended)

Avoid Freezing:

Freezing this salad is not recommended, as kale, cabbage, and the dressing do not freeze well. The texture of the vegetables will become mushy and unappetizing after thawing, and the dressing may separate and lose its creamy consistency.

Alternative Freezing Tip:

If you must freeze a portion of the salad, freeze only the dressing in a small airtight container. When you’re ready to make a fresh batch of the salad, you can thaw the dressing and use it.

Meal Prep Tips for Storing the Salad

Divide Into Individual Portions:

For easy meal prep, divide the undressed salad into individual serving containers. Keep a small container of the dressing with each portion to add just before eating.

Add Perishable Toppings Later:

If you plan to include perishable toppings like avocado, cheese, or grilled chicken, add these just before serving rather than storing them with the salad. This will keep the salad fresher for longer.

Reviving Wilted Kale

Quick Refresh Method:

If the kale appears slightly wilted after storage, revive it by soaking the leaves in ice-cold water for about 10-15 minutes. Then, drain and dry thoroughly using a salad spinner or paper towels.

Massage the Kale Again:

For added tenderness and a fresh look, give the kale a quick massage with a few drops of olive oil or a bit of the dressing before serving.

Transporting the Salad for Picnics or Potlucks

Keep Ingredients Separate:

If bringing the salad to a picnic or potluck, pack the salad ingredients, dressing, and toppings separately. Combine them just before serving for the freshest taste and texture.

Use a Cooler Bag:

If transporting the salad during warm weather, keep it chilled in a cooler bag with ice packs to maintain freshness and prevent the greens from wilting.

Reusing Leftover Salad in Other Dishes

Turn It Into a Wrap or Sandwich:

Use leftover kale salad as a filling for a wrap or sandwich. Add some sliced grilled chicken, turkey, or roasted vegetables for a quick meal.

Mix Into a Grain Bowl:

Combine leftover salad with cooked grains like quinoa, farro, or rice for a wholesome and hearty bowl. Top with nuts, seeds, or a poached egg for extra flavor.

Add to a Stir-Fry:

Gently sauté the leftover salad with some garlic and olive oil for a quick and nutritious side dish. This works particularly well if the salad is starting to wilt.

Recipe Variations

One of the best things about the Chick-Fil-A-inspired kale salad is its versatility. You can easily customize the ingredients and dressing to suit your taste preferences or dietary needs. Here are some delicious variations to consider when making this salad:

Add More Vegetables

• Roasted Vegetables: Incorporate seasonal roasted vegetables such as sweet potatoes, zucchini, or bell peppers. Roasting brings out the natural sweetness of the veggies, adding depth to the salad.
• Cruciferous Greens: Mix in other greens like broccoli, Brussels sprouts, or collard greens for added texture and nutrition. These can be eaten raw or lightly steamed.
• Colorful Additions: Add a pop of color and extra nutrients with ingredients like shredded carrots, beets, or radishes.

Incorporate Different Proteins

• Grilled or Roasted Chicken: Use various marinades or seasoning blends for grilled chicken to change the flavor profile of the salad. BBQ chicken, lemon herb, or spicy chipotle are excellent options.
• Canned Tuna or Salmon: For a quick and easy protein boost, add canned tuna or salmon. This addition offers healthy fats and omega-3 fatty acids.
• Legumes: For a vegetarian option, toss in chickpeas, black beans, or lentils. These are excellent sources of plant-based protein and fiber.

Experiment with Different Cheeses

• Feta or Goat Cheese: Crumbled feta or goat cheese adds a creamy texture and tangy flavor that complements the kale perfectly. Use it sparingly to avoid overpowering the salad.
• Parmesan or Pecorino Romano: Shaved or grated aged cheese can add a savory depth to the salad. Sprinkle it on top just before serving.
• Nutritional Yeast: For a dairy-free option, nutritional yeast provides a cheesy flavor without the calories and fat, making it a great addition for vegans.

Change Up the Nuts and Seeds

• Swap Almonds for Other Nuts: While sliced almonds are a popular choice, you can also use walnuts, pecans, or hazelnuts for different textures and flavors. Toast them lightly to enhance their nuttiness.
• Add Seeds: Consider adding sunflower seeds, pumpkin seeds (pepitas), or chia seeds for added crunch and nutritional benefits. These seeds are rich in healthy fats and minerals.

Make It Fruity

• Fresh Fruits: Add seasonal fruits like strawberries, blueberries, or mandarin oranges for a refreshing twist. The sweetness of the fruits balances the savory elements of the salad.
• Dried Fruits: Dried cranberries, raisins, or apricots add a chewy texture and sweet-tart flavor that enhances the overall taste. Just be mindful of portion sizes, as dried fruits can be calorie-dense.

Change the Dressing

• Creamy Dressings: If you prefer a creamier texture, substitute the vinaigrette with a yogurt-based dressing, such as a Greek yogurt ranch or avocado dressing. These options add creaminess while still being healthy.
• Asian-Inspired Dressing: Use sesame oil, rice vinegar, and a bit of soy sauce to create an Asian-inspired dressing. This will give the salad a different flavor profile and pair well with nuts like sesame or cashews.
• Honey Mustard Dressing: Mix honey, Dijon mustard, olive oil, and apple cider vinegar for a sweet and tangy dressing that enhances the salad’s flavors.

Create a Grain Bowl Version

• Base of Grains: Instead of just using kale and cabbage, add a base of cooked grains like quinoa, farro, or brown rice. This addition makes the salad heartier and more filling.
• Layering Flavors: Top the grains with the kale salad and additional ingredients like roasted veggies, grilled protein, and fresh herbs for a vibrant and satisfying meal.

Try a Spicy Kick

• Add Heat with Peppers: Incorporate diced jalapeños, red pepper flakes, or sriracha in the dressing for a spicy kick. This addition adds excitement and complements the other flavors.
• Spicy Almonds or Cashews: Use spicy roasted nuts for an extra crunch and heat. Look for varieties seasoned with cayenne or chili powder.

Incorporate Fresh Herbs

• Herb Boost: Fresh herbs such as parsley, cilantro, basil, or mint can brighten the flavor of the salad. Chop finely and mix in to add a fresh, aromatic touch.
• Herb-Infused Dressing: Consider making a herb-infused dressing by blending fresh herbs with olive oil, vinegar, and a little garlic.

Seasonal Variations

• Summer Salad: During warmer months, consider adding corn, tomatoes, and cucumber for a fresh summer salad. These ingredients add brightness and flavor.
• Winter Salad: In the colder months, try incorporating roasted squash or apples, which lend warmth and sweetness, making the salad comforting and delicious.

Nutrition Facts (Per Serving)

Understanding the nutritional content of your meals can help you make informed choices, especially when it comes to incorporating healthy salads like the Chick-Fil-A-inspired kale salad into your diet. This section provides an overview of the key nutrients found in a typical serving of the salad, along with insights on how these nutrients benefit your overall health.

General Nutritional Breakdown

While specific nutritional values can vary based on ingredients and portion sizes, here is a general estimate for one serving (about 2 cups) of the Chick-Fil-A-inspired kale salad, including the Dijon apple cider vinaigrette dressing:

• Calories: 250-350 calories
• Total Fat: 15-25 grams
• Saturated Fat: 2-5 grams
• Trans Fat: 0 grams
• Cholesterol: 0-10 mg
• Sodium: 200-400 mg
• Total Carbohydrates: 25-35 grams
• Dietary Fiber: 5-7 grams
• Sugars: 3-5 grams
• Protein: 6-10 grams

Key Nutritional Components

Kale:

This superfood is rich in vitamins A, C, and K, along with antioxidants and fiber. A serving of kale provides:

• Vitamin A: Supports eye health and immune function.
• Vitamin C: Acts as an antioxidant and is essential for skin health and immune support.
• Vitamin K: Crucial for blood clotting and bone health.
• Fiber: Promotes digestive health and aids in maintaining a healthy weight.

Cabbage:

Like kale, cabbage is low in calories and high in nutrients, including:

• Vitamin K: Important for bone health.
• Vitamin C: Supports the immune system and acts as an antioxidant.
• Fiber: Aids in digestion and helps keep you feeling full.

Almonds:

These nuts contribute healthy fats, protein, and important vitamins:

• Monounsaturated Fat: Supports heart health and may help lower bad cholesterol levels.
• Vitamin E: An antioxidant that helps protect cells from damage.
• Magnesium: Important for muscle function and energy production.

Apple Cider Vinegar and Dijon Mustard:

Both ingredients provide flavor with minimal calories while offering health benefits:

• Apple Cider Vinegar: May aid in digestion, help regulate blood sugar levels, and contribute to weight management.
• Dijon Mustard: Adds flavor with negligible calories and may contain beneficial compounds.

Health Benefits of the Chick-Fil-A-Inspired Kale Salad

• Weight Management: The high fiber content of kale and cabbage can help keep you feeling full, which may aid in weight management and control cravings.
• Heart Health: The combination of healthy fats from almonds and the fiber-rich vegetables can support heart health by lowering cholesterol levels and improving blood circulation.
• Antioxidant Properties: The salad is packed with antioxidants from kale, cabbage, and dressing ingredients, helping to combat oxidative stress in the body.
• Improved Digestion: The fiber content aids in digestion and promotes a healthy gut, while apple cider vinegar may enhance digestion further.
• Immune Support: With its high vitamin C content from both kale and cabbage, the salad can help support a healthy immune system, particularly during cold and flu seasons.

Customizing for Dietary Needs

• Low-Calorie Version: For a lower-calorie version, reduce or omit the almonds and use less dressing.
• Higher Protein Option: Add more protein by including grilled chicken, chickpeas, or tofu, which can help support muscle maintenance and overall health.
• Gluten-Free: This salad is naturally gluten-free, making it a great option for those with gluten sensitivities or celiac disease.
• Vegetarian/Vegan-Friendly: The salad can easily be made vegetarian or vegan by omitting cheese and using plant-based protein sources.

Conclusion

The Chick-Fil-A-inspired kale salad is a delicious and nutritious option that brings together fresh ingredients and vibrant flavors. With its versatility, you can easily customize the salad to suit your taste preferences or dietary needs, making it a perfect addition to any meal. Whether you enjoy it as a refreshing side dish or a satisfying main course, this salad offers a wealth of vitamins, minerals, and healthy fats that support overall health and well-being. By following the outlined preparation, storage, and variation tips, you can make this salad a staple in your kitchen. Embrace the opportunity to experiment with different ingredients and dressings to create your perfect version of this wholesome dish. Enjoy the satisfaction of a homemade salad that not only tastes great but also nourishes your body!

FAQS

Kale Salad Chick Fil A Recipe

Recreate the delicious kale salad chick fil a recipe at home with this easy recipe. Enjoy a fresh blend of kale, crunchy toppings, and a tangy dressing for a perfect healthy side dish.

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Prep Time 20 minutes mins

Cook Time 5 minutes mins

Total Time 25 minutes mins

Course Appetizer, Salad, Side Dish

Cuisine American

Servings 6

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.

Keyword chicken salad, chicken salad recipe, Kale Salad Chick Fil A Recipe