Introduction to Chick Fil A Kale Crunch Salad Recipe
Craving that crisp, tangy Chick-fil-A Kale Crunch Salad? This easy copycat recipe brings all the flavor right to your kitchen—without the drive-thru. Packed with fresh kale, cabbage, crunchy almonds, and a zesty apple cider Dijon dressing, it’s a salad you’ll actually want to eat. Whether you’re meal prepping or looking for a healthy side, this recipe delivers. Ready to make your own? Let’s dive in.
Why This Salad is a Crowd Favorite
The Chick-fil-A Kale Crunch Salad stands out for its perfect mix of simplicity and flavor. It’s not just another green salad—it’s a balanced blend of hearty kale, crisp cabbage, and roasted almonds, all brought to life with a bold apple cider Dijon dressing.
Here’s why everyone loves it:
- Nutrient-Rich: Kale and cabbage are both loaded with vitamins A, C, and K, plus fiber and antioxidants. It’s a feel-good dish your body will thank you for.
- Texture & Crunch: The combo of raw greens with crunchy almonds offers a satisfying bite in every forkful.
- Zesty, Light Dressing: The tangy dressing made with apple cider vinegar and Dijon mustard adds just the right kick—without overpowering the fresh ingredients.
- Dietitian-Approved: With no heavy cream, cheese, or fried toppings, this salad fits into a variety of healthy eating plans including vegetarian, low-carb, and gluten-free diets.
- Easy to Customize: You can serve it as-is for a light side or bulk it up with proteins like grilled chicken, chickpeas, or quinoa for a more filling meal.
Key Ingredients You’ll Need
This Chick-fil-A Kale Crunch Salad copycat keeps it simple, but every ingredient plays an important role in creating that signature flavor and texture. Here’s what you’ll need to make it just right:
For the Salad Base
- Kale: Go for curly kale or Lacinato (dinosaur) kale. It’s the heart of the salad—hearty, earthy, and nutrient-packed. Remove the stems and massage the leaves for a softer texture.
- Green Cabbage: Adds a mild crunch and balances the stronger flavor of kale. Thinly slice for best texture.
- Roasted Almonds: Sliced or slivered almonds bring in that irresistible crunch. Toast them lightly to enhance their nutty flavor.
For the Apple Cider Dijon Dressing
- Apple Cider Vinegar: Bright, tangy, and slightly sweet. It’s the base of the dressing and brings everything to life.
- Dijon Mustard: Adds a subtle heat and sharpness that pairs perfectly with the vinegar.
- Olive Oil: Smooths out the acidity of the vinegar and helps coat the salad evenly.
- Maple Syrup or Honey: Just a touch of natural sweetness to balance the tangy notes.
- Salt & Pepper: Essential for seasoning and bringing all the flavors together.
Optional Add-Ins (For a Personal Twist)
- Shredded Carrots: For color and extra crunch.
- Dried Cranberries or Raisins: Adds a hint of sweetness.
- Grated Parmesan or Feta: If you want to add a cheesy edge.
- Grilled Chicken or Chickpeas: Turn this into a protein-packed meal.
Homemade Apple Cider Dijon Dressing
The secret to the Chick-fil-A Kale Crunch Salad’s bold, tangy flavor lies in its dressing—and the good news is, it’s super easy to make at home. This apple cider Dijon vinaigrette brings just the right balance of acidity, sweetness, and sharpness to enhance the greens without overpowering them.
Ingredients for the Dressing
- ¼ cup apple cider vinegar: This gives the dressing its signature tang and a slightly fruity bite.
- 1 tablespoon Dijon mustard: Adds a creamy texture and a touch of spice.
- 2 teaspoons maple syrup or honey: Sweetens the dressing just enough to mellow the vinegar and mustard.
- ¼ cup extra virgin olive oil: For a smooth, silky finish that helps the dressing cling to the greens.
- Salt and black pepper to taste: Start with a pinch and adjust as needed for balance.
How to Make It
- Whisk or Shake: Add all ingredients to a small bowl or jar with a lid.
- Combine Well: Whisk until fully blended or shake the jar vigorously until the dressing is emulsified.
- Taste and Adjust: If it’s too tangy, add a bit more sweetener. If it feels too thick, a splash of water can loosen it.
Quick Tips
- Make it ahead: This dressing holds up well in the fridge for up to a week—perfect for meal prep!
- Customize the flavor: Add a tiny splash of lemon juice for brightness or a pinch of garlic powder for extra depth.
- Double it: It’s so good, you’ll want to have extra on hand for other salads.
Step-by-Step Preparation Guide
Making the Chick-fil-A Kale Crunch Salad at home is simple, quick, and totally worth it. Follow these easy steps to recreate the fresh, crunchy, flavorful salad just like the original.
Step 1: Prep the Kale and Cabbage
Wash and dry the kale and cabbage thoroughly. Remove kale stems and tear or chop the leaves into bite-sized pieces. Thinly slice the green cabbage using a sharp knife or mandoline for even, crisp shreds.
Step 2: Massage the Kale (Yes, Really!)
Add the chopped kale to a large mixing bowl. Drizzle with a small amount of olive oil and a pinch of salt. Gently massage the kale with clean hands for 1–2 minutes until it softens and darkens. This step helps break down the toughness and bitterness.
Step 3: Make the Dressing
In a small bowl or jar, whisk together apple cider vinegar, Dijon mustard, maple syrup (or honey), olive oil, salt, and pepper. Whisk or shake until the dressing is fully combined and emulsified.
Step 4: Assemble the Salad
Combine the massaged kale and sliced cabbage in a large bowl. Pour the dressing over the greens and toss well to coat evenly. Add roasted almonds just before serving to maintain crunch.
Optional Step: Add Your Own Twist
Want extra flavor or a protein boost? Toss in grilled chicken, chickpeas, dried cranberries, or a sprinkle of feta cheese.
Step 5: Garnish and Serve
Plate the salad and garnish with a few extra almonds or a crack of black pepper. Serve immediately for the best texture and flavor.
Helpful Kitchen Tools
You don’t need fancy gadgets to make this Chick-fil-A Kale Crunch Salad, but having the right tools on hand can speed up prep time and ensure everything comes together effortlessly. Here’s what you’ll want in your kitchen:
Salad Spinner
A must-have for washing and drying kale and cabbage quickly. Dry greens hold the dressing better and don’t turn soggy.
Sharp Chef’s Knife
Essential for slicing cabbage finely and chopping kale evenly. A dull knife can bruise the greens and slow you down.
Mixing Bowls
Use a large one for tossing the salad and a smaller one for mixing or massaging the kale. Stainless steel or glass bowls work best.
Small Jar or Whisk
A mason jar makes shaking up the vinaigrette super simple—just add ingredients and shake. A small whisk and bowl also get the job done if you prefer that method.
Measuring Spoons & Cups
For accurately portioning out ingredients, especially for the dressing. This helps keep the flavor balanced every time.
Small Skillet (Optional)
If you want to toast the almonds yourself (for extra flavor), a dry skillet on low heat works perfectly. Just keep an eye on them—they toast fast!
Tips from the Pros
Want to take your Chick-fil-A Kale Crunch Salad copycat from “good” to “restaurant quality”? These expert tips will help you master texture, flavor, and presentation with minimal effort.
Massage the Kale Properly
This step is often skipped, but it makes a huge difference. Massaging breaks down the fibers in raw kale, making it tender and easier to chew. Add a drizzle of olive oil or lemon juice while massaging to soften the leaves faster.
Balance the Dressing
Taste as you go! If it’s too tangy, add a touch more maple syrup or honey. Too thick? A splash of water will thin it out. Shake or whisk the dressing well before using, especially if it’s been sitting.
Toast the Almonds for Extra Flavor
Store-bought roasted almonds work fine, but toasting them yourself in a dry skillet for 2–3 minutes will unlock their full nutty flavor. Let them cool before adding to the salad to keep that satisfying crunch.
Dress Just Before Serving
To avoid soggy greens, toss the salad with dressing just before serving. If meal prepping, store the dressing separately and mix when ready to eat.
Add a Touch of Freshness
A small squeeze of lemon juice just before serving brightens the whole dish. Fresh herbs like parsley or chives can add a subtle, refreshing twist.
Double the Dressing
This vinaigrette is versatile—use it on other salads, roasted veggies, or even grain bowls. Make extra and store it in the fridge for up to a week.
Make It Your Own – Substitutions & Add-Ons
One of the best things about the Chick-fil-A Kale Crunch Salad copycat is how easily it can be customized to suit your taste, dietary needs, or what you already have in your kitchen. Whether you’re looking to switch things up or bulk it out for a full meal, here are some delicious ideas:
Ingredient Substitutions
- Kale: Baby spinach or mixed greens If kale isn’t your favorite, swap it for a softer green like baby spinach. Just skip the massaging step!
- Green Cabbage: Red cabbage or shredded Brussels sprouts Red cabbage adds a pop of color, while shredded Brussels sprouts bring a nutty crunch.
- Almonds: Pecans, walnuts, or sunflower seeds Toasted pecans or seeds work well for nut-free alternatives.
- Maple Syrup or Honey: Agave nectar or brown sugar These sweeteners work just as well to balance the tang of the dressing.
- Olive Oil: Avocado oil or light vegetable oil A neutral oil keeps the flavor smooth if you’re not a fan of olive oil’s bold taste.
Add Protein for a Full Meal
- Grilled Chicken: A classic pairing, just like Chick-fil-A’s version with added protein.
- Hard-Boiled Eggs: Quick and simple for extra nutrients.
- Chickpeas or Lentils: Perfect for a plant-based, protein-packed boost.
- Tofu or Tempeh: Marinate and pan-fry for a flavorful vegetarian topping.
Add Flavor and Texture
- Dried Cranberries or Raisins: Add sweetness and chewiness that complement the crunch.
- Crumbled Feta or Goat Cheese: Creamy, tangy, and delicious.
- Avocado Slices: Add creaminess and healthy fats.
- Shredded Carrots or Beets: Brightens up the salad and adds natural sweetness.
Spice It Up
A dash of chili flakes or cayenne pepper For a little heat. Fresh herbs like parsley, dill, or mint Elevates the flavor with a fresh finish.
Serving Suggestions
The Chick-fil-A Kale Crunch Salad is incredibly versatile, making it a perfect side dish or a light main course. Here are some delicious ways to serve it, whether you’re having a casual meal, prepping for the week, or hosting a gathering.
As a Standalone Meal
- With Protein: Make it a complete meal by adding grilled chicken, shrimp, chickpeas, or even a boiled egg. These options provide the perfect balance of protein and nutrients.
- Vegan or Vegetarian: Top the salad with roasted tofu, quinoa, or lentils for a plant-based option that’s just as satisfying.
As a Side Dish
This salad pairs wonderfully with a variety of main dishes:
- Grilled Chicken or Steak: The fresh, tangy crunch of the salad complements savory grilled meats.
- Sandwiches or Wraps: Serve alongside a grilled chicken sandwich or veggie wrap for a wholesome, filling meal.
- Fish: Light dishes like grilled salmon or tilapia balance the hearty greens and vinaigrette.
Perfect for Entertaining
- Family Dinners: Serve this salad as a side at your next family gathering or BBQ—its crunchy texture and bold flavor will win everyone over.
- Picnics or Potlucks: The salad holds up well without wilting, making it an ideal option for outdoor events. Just pack the dressing separately to keep it fresh.
For Meal Prep
- Make it Ahead: The kale and cabbage hold up well in the fridge for a couple of days, making this salad great for meal prep. Just store the dressing separately and mix before serving.
- Lunch Bowls: Create a delicious, balanced lunch bowl by adding some grilled chicken, chickpeas, or roasted veggies and pairing it with a small serving of whole grains like quinoa or brown rice.
Add It to a Buffet or Salad Bar
Set up a DIY salad bar for a crowd by offering this kale crunch salad as one of the main options, and let everyone add their favorite toppings—cheese, nuts, proteins, or extra dressing.
Storage & Make-Ahead Tips
The Chick-fil-A Kale Crunch Salad is great for meal prep or making ahead, but to keep it fresh and crunchy, proper storage is key. Here’s how to store the salad and dressing for the best results:
Storing the Salad
- Store the Salad and Dressing Separately: If you plan to make the salad ahead of time, keep the greens and dressing separate. The dressing can wilt the kale and cabbage, so it’s best to add it just before serving.
- Keep in an Airtight Container: For the salad, use a large airtight container to maintain freshness. If you’ve already dressed the salad, try to eat it within 1–2 days for the best texture.
How Long Does It Last?
If stored properly, the kale salad will last about 3 days in the fridge. Kale holds up well, but the cabbage and almonds will lose their crunch over time.
Storing the Dressing
- Store Dressing in a Jar: If you have leftover dressing, transfer it to a mason jar or small container with a tight-fitting lid. This makes it easy to shake and re-emulsify before using.
- Refrigeration: Store the dressing in the fridge for up to 1 week. The olive oil may solidify in cold temperatures, so give it a good shake or stir before using.
- Quick Tip: If the dressing thickens after refrigeration, simply add a small splash of water to loosen it.
Make-Ahead Tips for Meal Prep
- Prep the Greens in Advance: Wash and chop the kale and cabbage, then store them in a large airtight container or zip-top bag. They will stay fresh for 2–3 days.
- Toast the Nuts: If you like your almonds toasted, do it ahead of time and store them in a separate container. They’ll stay crunchy longer if you add them at the last minute.
- Portion Out the Dressing: If you’re prepping several servings, you can portion the dressing into individual containers to make it easy to grab and go.
Freezing (Not Recommended)
It’s not ideal to freeze this salad because the greens, especially the kale and cabbage, can lose their texture after thawing. Freezing the dressing is also not recommended as the oil may separate.
Nutritional Information
The Chick-fil-A Kale Crunch Salad is not only delicious but also a nutritious choice that supports a variety of dietary needs. Packed with fresh greens, healthy fats, and a simple vinaigrette, it’s a great way to enjoy a light yet satisfying meal. Below is the nutritional breakdown of the salad, including key components to help you make informed decisions based on your dietary goals.
Basic Nutritional Information (Per Serving)
- Calories: Approximately 150–180 calories (depending on the amount of dressing and almonds used)
- Protein: 4–6 grams (without added protein like chicken or chickpeas)
- Fat: 12–14 grams (mostly healthy fats from olive oil and almonds)
- Carbohydrates: 10–12 grams
- Fiber: 4–5 grams (thanks to the kale and cabbage)
- Sugars: 4–6 grams (mainly from the natural sweetness of maple syrup and any added fruits like cranberries)
- Sodium: 250–300 mg (varies based on how much salt you add to the dressing)
Key Nutrients
Vitamins:
- Vitamin A: The kale and cabbage are rich in beta-carotene, which is converted to vitamin A, essential for vision, immune function, and skin health.
- Vitamin K: Both kale and cabbage are high in vitamin K, which plays a crucial role in blood clotting and bone health.
- Vitamin C: Kale is a great source of vitamin C, an antioxidant that helps with immune function and skin health.
Minerals:
- Calcium: Kale provides a notable amount of calcium, supporting bone health.
- Iron: The kale and almonds also offer a good source of plant-based iron, which is important for red blood cell production.
- Healthy Fats: The olive oil and almonds provide monounsaturated fats, which can support heart health and reduce inflammation.
Dietary Considerations
- Low-Carb: This salad is naturally low in carbohydrates, making it a great option for those following a low-carb or keto diet. Just skip any high-carb add-ins like croutons or dried fruit if you’re being strict with your carbs.
- Gluten-Free: The salad is naturally gluten-free, so it’s perfect for those with gluten sensitivities or celiac disease.
- Vegan-Friendly: If you skip the cheese and add plant-based protein like chickpeas or tofu, this salad is completely vegan and still packed with nutrients.
- Vegetarian: The base of the salad is vegetarian-friendly, and you can make it even more filling by adding vegetarian protein options like quinoa or boiled eggs.
Serving Size & Adjustments
- Standard Serving Size: A typical serving is about 1 to 1.5 cups of salad (without added protein), which provides a satisfying, nutrient-dense meal or side dish.
- Portion Control: If you’re looking to lower the calorie count, use less dressing or skip the optional toppings like cheese or extra nuts. Alternatively, for a more filling meal, consider adding a protein boost (grilled chicken, tofu, etc.).
Conclusion
The Chick-fil-A Kale Crunch Salad is a versatile, healthy, and easy-to-make dish that’s perfect for a variety of occasions. Whether you’re looking for a light meal, a satisfying side, or a quick meal prep option, this salad delivers on both flavor and nutrition. With its crisp greens, crunchy almonds, and tangy apple cider Dijon vinaigrette, it’s a recipe you’ll want to make again and again. Plus, with so many ways to customize it, you can easily tailor the salad to suit your dietary preferences and needs. So, grab your ingredients, follow the simple steps, and enjoy a fresh, delicious meal that’s as satisfying as it is nutritious!
FAQS
Chick Fil A Kale Crunch Salad Recipe
Equipment
- Mixing bowl
- Sharp knife
- cutting board
Ingredients
Salad
- 4 cups 268g curly kale chopped
- 1 cup 89g green cabbage shredded
- ¼ cup 36g roasted almonds slivers
Apple Cider and Dijon Mustard Vinaigrette
- ¼ cup 10g extra virgin olive oil
- 2 teaspoons 10g fresh lemon
- 1 tablespoon 15 dijon mustard
- 2 tablespoons 30 apple cider vinegar
- 2 tablespoons 42g honey, blue agave or maple syrup
- ¼ teaspoon salt
Instructions
- Kale: Wash and dry the kale with paper towels. Remove the rib with your hands or a knife, and cut into bite-sized pieces. Place the bite-sized pieces in a medium-sized bowl. Toss with about a teaspoon of olive oil and a small squeeze of lemon. Massage the kale with your hands for 2-3 minutes.
- Combine: Combine the kale and shredded green cabbage in a large mixing bowl
- Vinaigrette: Mix the apple cider vinegar, honey, olive oil, salt, and pepper in a small bowl and set aside, using a mason jar or a small bowl.
- Toss: Drizzle the Dijon mustard Vinegrette Dressing and sprinkle the roasted almond.