Introduction to Kale Salad Chick Fil A Recipe
Craving that crisp, tangy Chick-fil-A kale salad at home? You’re not alone. This simple yet flavorful salad has won over many with its perfect balance of crunch and zest. Whether you’re eating clean or just love a good side dish, this recipe brings the restaurant favorite to your kitchen. Ready to make it yourself? Let’s dive in.
What Makes This Kale Salad Special?
Chick-fil-A’s Kale Crunch Salad isn’t your average fast-food side. It stands out with a simple combination of fresh ingredients that deliver both flavor and nutrition. The base is made with curly kale and crisp green cabbage—two hearty greens that hold their texture and stay crunchy longer than lettuce.
What truly elevates this salad is the balance of flavors. The apple cider and Dijon mustard vinaigrette gives it a tangy, slightly sweet kick that pairs perfectly with the earthy taste of kale. Then there’s the topping: roasted almonds. These add just the right amount of crunch and nuttiness, making each bite satisfying.
This salad is loved not just for its taste but also for its clean ingredient list. It’s gluten-free, vegetarian-friendly, and full of nutrients—making it a go-to option for anyone looking to eat light without sacrificing flavor. Simple, refreshing, and easy to recreate, it’s no wonder people are trying to make it at home.
Ingredients You’ll Need
To recreate Chick-fil-A’s Kale Crunch Salad at home, you only need a handful of fresh and pantry-friendly ingredients. Here’s everything you’ll need for both the salad and the signature vinaigrette:
For the Salad Base:
- Curly Kale: Roughly chopped and massaged to soften the texture. It’s the star of the dish, packed with fiber and vitamins.
- Green Cabbage: Thinly sliced to add extra crunch and contrast to the kale.
- Roasted Almonds: Slivered or chopped, they bring a rich, nutty crunch. You can also use lightly salted or toasted almonds for extra flavor.
For the Apple Cider Dijon Vinaigrette:
- Apple Cider Vinegar: Offers a tangy base and a hint of sweetness.
- Dijon Mustard: Adds depth and a slight sharpness that balances the vinaigrette.
- Olive Oil: The heart-healthy fat that smooths out the dressing.
- Maple Syrup or Honey: A touch of natural sweetness to round off the tang.
- Salt and Black Pepper: To season the vinaigrette just right.
(Optional): A pinch of garlic powder or a dash of lemon juice for extra brightness.
Ingredient Tips:
Use fresh, pre-washed kale to save prep time. For a healthier twist, try raw almonds or unsalted roasted almonds. You can substitute baby kale for a milder flavor and softer texture.
Preparing the Kale and Cabbage Base
Getting the greens right is the key to nailing this salad. Both kale and cabbage are sturdy, crunchy, and full of texture—but they need a little prep to shine.
Step 1: Wash and Dry the Greens
Start by thoroughly rinsing the kale and cabbage under cold water to remove any dirt or grit. Use a salad spinner or pat them dry with a clean towel. Dry greens help the dressing stick better.
Step 2: Remove Kale Stems
Kale stems are tough and fibrous, so remove them by holding the stem with one hand and pulling the leaves off with the other. Discard the stems or save them for smoothies or broths.
Step 3: Chop the Greens
- Kale: Roughly chop the kale into bite-sized pieces. You don’t want them too big or too fine—just enough for a good bite.
- Cabbage: Slice the green cabbage thinly using a sharp knife or mandoline for even, thin shreds.
Step 4: Massage the Kale
This step is crucial. Kale can be tough and bitter when raw. To soften it:
Place the chopped kale in a large bowl. Drizzle with a tiny bit of olive oil or lemon juice (optional). Rub the leaves between your fingers for 1–2 minutes until the kale darkens and softens. Massaging breaks down the fibrous texture and makes the kale more enjoyable to eat.
Step 5: Combine with Cabbage
Once both greens are prepped, mix them together in a large bowl. Toss well so the textures and flavors blend evenly.
Making the Apple Cider Dijon Vinaigrette
The magic of this kale salad lies in its tangy, slightly sweet vinaigrette. It’s simple to make, comes together in minutes, and brings all the flavors of the salad to life. Here’s how to make it:
Ingredients for the Vinaigrette:
- 1/4 cup apple cider vinegar The base of the dressing, offering a bright, fruity acidity.
- 1 tablespoon Dijon mustard Adds a touch of sharpness and depth.
- 1–2 tablespoons maple syrup or honey For natural sweetness to balance the acidity.
- 1/3 cup olive oil Smooths out the flavor and gives the dressing body.
- Salt and freshly ground black pepper To taste.
(Optional additions)
- 1/2 teaspoon garlic powder or 1 small clove minced garlic For extra flavor.
- 1 teaspoon lemon juice To enhance the acidity and freshness.
Instructions:
- Combine ingredients: In a small bowl or mason jar, add the apple cider vinegar, Dijon mustard, maple syrup (or honey), salt, and pepper.
- Whisk or shake: Whisk the mixture well until combined. Slowly drizzle in the olive oil while whisking to help emulsify the dressing. If using a jar, just close the lid and shake vigorously.
- Taste and adjust: Give it a quick taste. If it’s too tangy, add a little more sweetener. If it needs more kick, add another touch of Dijon or lemon juice.
Make-Ahead Tip:
This vinaigrette can be made ahead and stored in the fridge for up to a week. Just give it a good shake or stir before using, as the ingredients may separate over time.
Assembling the Salad
Now that your greens are prepped and your vinaigrette is ready, it’s time to bring everything together. Assembling the salad the right way ensures every bite is flavorful and satisfying.
Step 1: Add Greens to a Large Bowl
Place your prepared kale and cabbage mixture in a large mixing bowl. This will give you enough room to toss everything evenly without spilling.
Step 2: Drizzle the Vinaigrette
Pour the apple cider Dijon vinaigrette over the greens. Start with half the dressing and add more as needed—this helps prevent over-dressing.
Step 3: Toss Thoroughly
Using salad tongs or clean hands, toss the salad until the vinaigrette is evenly distributed. Make sure the greens are well-coated but not soggy. Massaged kale absorbs the dressing better, so a little goes a long way.
Step 4: Add Roasted Almonds
Sprinkle the roasted or slivered almonds on top. You can add them now or just before serving to keep them extra crunchy. For a flavor boost, try toasting the almonds lightly in a dry pan for 2–3 minutes until golden.
Optional Add-Ins:
Want to make it a full meal? Consider mixing in:
- Grilled chicken for protein
- Shredded carrots for color
- Dried cranberries for a hint of sweetness
- Feta cheese for a creamy, tangy bite
Step 5: Let It Sit (Optional but Recommended)
Let the salad sit for 5–10 minutes before serving. This gives the kale time to soak up the vinaigrette and enhances the overall flavor.
Tips for Best Flavor and Texture
To elevate your kale crunch salad and ensure it tastes as good (if not better) than Chick-fil-A’s version, follow these helpful tips:
Massage the Kale Well
Kale can be tough and bitter if not properly prepared. Massaging the kale is key to softening it and bringing out its natural sweetness. Use your hands to rub the leaves with a little olive oil or lemon juice for 1–2 minutes. This not only improves the texture but also makes the kale more flavorful.
Use Fresh, Crisp Greens
Freshness is crucial. Choose kale with vibrant, deep green leaves and firm, crisp cabbage. Avoid wilted or yellowing kale, as it won’t provide the right texture or flavor.
Add Dressing Gradually
Instead of drowning your salad in dressing, start with a little and toss. You can always add more, but it’s harder to take it out once it’s mixed. The goal is to lightly coat the greens so they’re flavorful but not soggy.
Toast the Almonds
For an extra layer of flavor, lightly toast your almonds in a dry pan over medium heat for 2–3 minutes. This enhances their nutty flavor and gives them an irresistible crunch. Don’t overdo it—just a slight golden color is perfect.
Let the Salad Sit
Once tossed, let the salad sit for 5–10 minutes before serving. This allows the vinaigrette to penetrate the kale and cabbage, letting the flavors meld together and giving the greens time to soften. If you have time, you can even let it chill in the fridge for a little while.
Customize to Your Taste
This salad is versatile, so feel free to adjust it to your liking. Add extra sweetness with dried cranberries or a sprinkle of feta cheese for creaminess. Want a bit more crunch? Top with sunflower seeds or croutons. You can even use spinach in place of kale if you prefer a milder taste.
Serve Immediately or Store Properly
This salad is best enjoyed fresh, but if you’re making it ahead, store the dressing and salad separately. Kale can hold up well, but the cabbage and dressing can wilt it over time. Keep them in airtight containers, and dress just before serving.
Serving Suggestions
Chick-fil-A’s Kale Crunch Salad is incredibly versatile, making it a perfect addition to various meals or a standalone dish. Here are some great ways to serve it:
Pair with Grilled Chicken
One of the best ways to turn this salad into a full meal is by topping it with grilled chicken. The smoky, tender chicken complements the tangy vinaigrette and adds a healthy dose of protein. You can either slice the chicken into strips or serve it whole on top of the salad.
Serve as a Side to Sandwiches or Wraps
The kale crunch salad pairs beautifully with a wide variety of sandwiches and wraps. Whether you’re having a classic chicken sandwich, a turkey wrap, or a veggie burger, this salad adds a refreshing contrast to the richness of the main dish.
Add to a Picnic or Potluck Spread
This salad is an ideal choice for picnics, barbecues, or potlucks. It holds up well at room temperature for a few hours, making it a great option to bring to a gathering. Its crisp texture and vibrant colors are sure to impress guests.
Make a Light Lunch or Dinner
For a lighter meal, serve the kale crunch salad as the main dish. You can add additional toppings like grilled shrimp, roasted vegetables, or even a boiled egg for added protein. It’s satisfying, healthy, and packed with flavor.
Pair with Other Sides
This salad pairs well with other fresh sides, such as:
- Sweet Potato Fries: The sweetness balances the tangy vinaigrette.
- Fruit Salad: A light, refreshing complement to the savory salad.
- Corn on the Cob: A simple and delicious side, especially for summer meals.
- Soup: A light vegetable or chicken soup pairs perfectly with the salad for a wholesome meal.
Meal Prep for the Week
This kale salad is great for meal prep. You can portion it out into individual containers with the dressing on the side. It lasts for a few days in the fridge, making it a quick and easy lunch or dinner throughout the week. Just add your favorite protein, and you’re good to go!
Nutritional Benefits
The Kale Crunch Salad from Chick-fil-A is more than just a tasty side dish—it’s packed with nutritional benefits that make it a great choice for anyone looking to eat healthier. Here’s a breakdown of what makes this salad a powerhouse of nutrients:
Rich in Fiber
Kale and cabbage are both excellent sources of fiber, which is essential for digestive health. Fiber helps promote regular bowel movements, maintain healthy blood sugar levels, and support heart health. This makes the salad a great option for anyone looking to increase their fiber intake.
Packed with Vitamins and Minerals
Kale is one of the most nutrient-dense vegetables, loaded with vitamins A, C, and K. Vitamin A supports eye health and immune function, while vitamin C boosts immunity and aids in collagen production. Vitamin K plays a key role in blood clotting and bone health. Cabbage provides a good dose of vitamin C, which helps protect your body from oxidative stress and supports skin health. It also contains a range of B-vitamins, including folate, which is important for cellular function and energy production.
High in Antioxidants
Both kale and cabbage are rich in antioxidants like flavonoids and carotenoids. These compounds help neutralize harmful free radicals in the body, potentially lowering the risk of chronic diseases such as cancer and heart disease.
Supports Heart Health
The healthy fats in the olive oil vinaigrette and almonds help improve cholesterol levels, support heart function, and reduce inflammation. Olive oil is a key source of monounsaturated fats, which are heart-healthy and can contribute to lower bad cholesterol (LDL) levels.
Low in Calories
This salad is a low-calorie option, especially if you control the amount of dressing you use. It’s a satisfying, nutrient-dense choice for anyone looking to manage their calorie intake while still enjoying a full-flavored meal.
Gluten-Free and Vegetarian-Friendly
The kale crunch salad is naturally gluten-free and vegetarian, making it suitable for a wide variety of dietary preferences and restrictions. Whether you’re following a gluten-free, vegan, or plant-based diet, this salad fits in seamlessly.
Provides Healthy Fats
Almonds are not only a great source of crunch but also provide healthy fats, particularly monounsaturated fats, which are good for your heart. They also supply protein, fiber, and essential vitamins like vitamin E.
Hydrating
Both kale and cabbage have a high water content, helping to keep you hydrated, especially if you’re enjoying this salad during the warmer months or after a workout.
Conclusion
Recreating Chick-fil-A’s Kale Crunch Salad at home is a simple, satisfying way to enjoy a healthy and flavorful dish that’s both light and nutrient-dense. With its combination of fresh greens, a tangy vinaigrette, and crunchy almonds, this salad is perfect for any meal or as a stand-alone snack. Whether you’re enjoying it fresh, pairing it with grilled chicken, or prepping it for the week, this recipe is a versatile addition to your kitchen. Give it a try and experience the freshness and crunch that makes this salad a fan favorite.
FAQS
Kale Salad Chick Fil A 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.