• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fearless Dining
  • New to GF? Start Here
  • GF Resources
    • Safe Gluten Free Dining Tips
  • Recipes
  • GF Cookbooks
    • Pantry
  • About Me
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • New to GF? Start Here!
  • Recipe Index
  • Check Out My Gluten Free Cookbooks!
  • Gluten Free Dining Tips
  • About Fearless Dining
  • Contact Me
  • Follow Along

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Recipes » Salad Recipes

    Kid-friendly Kale Salad with Apples Recipe

    Published: May 3, 2022 · Modified: May 3, 2022 by Sandi Gaertner · 25 Comments · This post may contain affiliate links

    Jump to Recipe Print Recipe
    kale pinterest pin image

    My easy Kale Salad with Apples is a healthy salad recipe that even your kids will love! It is full of crunchy sweet apples that balance out the harsh flavor of the kale. Tossed with a sweet vinaigrette, this kid-friendly salad is simply delicious!

    close up of the kale and apple salad in a wooden bowl
    Jump to:
    • Why This Kale Salad Is Amazing:
    • Step By Step Recipe Directions:
    • Expert Tips and Recipe FAQ:
    • More Delicious Salad Recipes To Try:
    • Recipe
    • Community

    This is an amazing vegan kale salad. There, I said it. Kale and amazing in the same sentence! This is by far my very best salad recipe.

    This is the first kale salad that my family will eat. My kids went nuts over this salad, and they HATE kale!! I think it's because the apples add a bit of sweetness to balance out the slight bitterness of the kale.

    You can enjoy this salad as a side dish, or toss in some grilled shrimp or chicken for a delicious light meal. If you love recipes with fruit, you will love this collection of gluten free recipes for Tu Bishvat.

    If you love salad with dinner as much as we do, check out all of my delicious gluten free salad recipes.

    Why This Kale Salad Is Amazing:

    • My kids eat it. This is the miracle kale salad that gets healthy food into your kids.
    • It is fresh and can be made ahead!
    • It is easy to make in about 10 minutes.
    • It will keep for 3-4 days in your refrigerator. So many wins!
    side view of a big wooden bowl filled with kale salad

    This easy kale and apple salad recipe is full of romaine lettuce, kale, apples, and raisins...feel free to add other fruits, the dressing really works with the different flavors. If you love apples as much as I do, try out some of my favorite gluten free apple recipes!

    Why Is Kale Massage So Great?

    One tip I must share from Chef Lopez is to massage your kale.  It softens the kale leaves and I know this sounds weird, but it reduces the bitterness a bit as well.

    Another great tip to making kale taste good is to make sure you remove the vein that goes down the middle of the leaves. This is where the bitter flavor comes from, so try to remove as much as you can.

    Make it a meal with this East African Pilau Rice.

    Step By Step Recipe Directions:

    kale salad dressing in a bowl

    Step 1: Mix up the dressing ingredients in a small bowl and use a whisk to blend the salad dressing ingredients together. For best results, be sure all of the ingredients are at room temperature.

    kale salad ingredients in a bowl

    Step 2: Trim the main central vein out of every leaf of kale. Massage your kale and break it into pieces. Cut your apples into bite-sized pieces. Add the lettuce and raisins.

    Step 3: Pour the dressing into the salad ingredients. Use metal tongs or wooden spoons to toss to coat all of the salad with the dressing. Allow the salad to sit for 10 minutes so the flavors can blend together.

    Serve this delicious salad with these Gluten Free Biscuits, these crunchy Gluten Free Cheese Straws, or these Gluten Free Breadsticks!

    Expert Tips and Recipe FAQ:

    Do you have to peel the apples before chopping?

    I highly advise leaving the apple skin on! They are a great source of fiber.

    What is the best oil for kale massage?

    I always use extra virgin olive oil to massage the kale. You can also use avocado oil.

    How long will this kale and apple salad keep fresh?

    This kale and apple salad should keep up to 4 days in an air-tight container in your refrigerator.

    Can you make this an entré salad?

    Yes! You can easily make this salad into a main meal by adding a cooked protein like shrimp, tofu, beef, or chicken!

    the top view of a big bowl of kale salad

    If you love eating salad, this easy Strawberry Spring Salad is also delicious!

    More Delicious Salad Recipes To Try:

    • Easy Fresh Herb Gluten Free Potato Salad
    • How to Make Gluten Free Croutons
    • Gluten Free Macaroni Salad
    • Easy Curry Chicken Salad Recipe

    Recipe

    kale salad with apples in a wooden salad bowl

    Kale Salad with Apples

    Sandi Gaertner
    Kale Salad with Apples is a kid friendly healthy salad recipe! Crunchy sweet apples balance out the harsh flavor of the kale. Tossed with a sweet vinaigrette, this Gluten Free Kale Salad with Apples is simply delicious!
    4 from 3 votes
    dairy free allergen icon
    gluten free allergy icon
    nut free allergen icon
    soy free allergy icon
    Print Recipe Pin Recipe Add to Collection Go to Collections Save RecipeSaved!
    Prevent your screen from going dark
    Prep Time 15 mins
    Total Time 15 mins
    Course Gluten Free Salad Recipes
    Cuisine American
    Servings 8 people
    Calories 75 kcal

    Equipment

    • Whisk

    Ingredients
      

    • 3 tablespoons lemon juice
    • 2 tablespoons extra virgin olive oil
    • 1 teaspoon dijon mustard
    • 1 clove garlic minced
    • 1 bunch kale * see note
    • 2 apples chopped
    • 1 head romaine lettuce chopped
    • ¼ cup raisins
    • 1 tablespoon apple cider vinegar
    • 1 tablespoon chopped basil

    Instructions
     

    • In a small bowl, mix lemon juice, olive oil, vinegar, dijan, basil, and garlic. Whisk and allow to sit.
    • In a large salad bowl, add all salad ingredients.
    • Pour the dressing over the salad and toss to coat. Allow to sit for 10 minutes for flavors to blend.

    Notes

    1. To make your kale kid-friendly, you will want to massage the kale to remove the bitter flavor. To massage kale, put it into a bowl and use your hands to rub the leaves. Continue until the leaves soften and lose some of their stiffness.
    2. Rub your kale with extra virgin olive oil for the best flavor.
    3. You can customize this salad in a few ways. Add nuts and dried cranberries for a fun flavor combination.
    4. Add cooked shrimp or chicken to make this salad a meal.

    Nutrition

    Calories: 75kcalCarbohydrates: 11gProtein: 1gFat: 4gSaturated Fat: 1gSodium: 12mgPotassium: 135mgFiber: 1gSugar: 5gVitamin A: 1054IUVitamin C: 13mgCalcium: 15mgIron: 1mg
    Tried this Recipe? Pin it for Later!Mention @FearlessDining or tag #FearlessDining!

    Nutrition Disclaimer

    Nutritional information is an estimate provided to you as a courtesy. You should calculate the actual nutritional information with the products and brands you are using with your preferred nutritional calculator.

    lemon e-cookbook cover image

    If you love the recipes you are finding on my blog, I would love for you to sign up for my newsletter (and get my free gluten free lemon desserts e-cookbook!)

    (*Original recipe Oct 2013. Photos edited 8/29/16. The post was updated with more detailed instructions 5/3/22.))

    Save

    « Easy Paleo Pear Muffins
    Gluten Free Chocolate Banana Muffins »

    Reader Interactions

    Comments

    1. Ashley @ Big Flavors from a Tiny Kitchen

      March 28, 2017 at 6:33 pm

      Fruit and kale go so well together. This salad looks great!

      Reply
    2. allie

      March 28, 2017 at 5:54 pm

      Gorgeous kale salad! Thanks for all the great kale tips - I massage mine too!

      Reply
      • Sandi Gaertner

        March 28, 2017 at 11:03 pm

        Thank you so much Allie 🙂

        Reply
    3. Ashlyn @ Belle of the Kitchen

      August 31, 2016 at 7:17 pm

      I love this combination! I use a lot of kale in smoothies and need more good salad ideas. Definitely have to try this one!

      Reply
      • Sandi Gaertner

        September 02, 2016 at 11:18 am

        I didn't think to massage kale before a smoothie, but if it makes the kale sweeter, it is worth it 🙂

        Reply
    4. Jen @ The Weary Chef

      August 31, 2016 at 2:15 pm

      I love all the greens in this salad! So healthy!

      Reply
    5. Brandy | Nutmeg Nanny

      August 31, 2016 at 4:02 am

      So great for lunch! Yum!

      Reply
      • Sandi Gaertner

        August 31, 2016 at 6:46 am

        Agreed, thanks for stopping by 🙂

        Reply
    « Older Comments
    Newer Comments »

    Leave a Reply Cancel reply

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

    Recipe Rating




    Primary Sidebar

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    A picture of my face standing in front of landscape bushes

    Welcome to my blog! I am so glad you are here. I have created hundreds of delicious family-friendly gluten free recipes with easy step-by-step directions. Many recipes are also dairy-free. A gluten free lifestyle has never been easier!

    More about me →

    Easy Dinner Recipes:

    • Gluten Free Skillet Lasagna
    • Gluten Free Quiche with Sausage and Tomato
    • Italian Gluten Free Meatloaf Recipe
    • How to Fire-Roast Hatch Chiles and The 12 Best Hatch Chile Recipes!
    • How to Make Gluten Free Ramen Soup
    • Quick & Easy Ground Pork Fried Rice

    More Dinner Recipes!

    Trending Gluten Free Recipes:

    • 8 Tasty Ways To Enjoy Shishito Peppers {Easy Recipes}
    • The Best Gluten Free Blueberry Scones
    • Proposition Chicken's Gluten Free Fried Chicken Recipe
    • Sweet Gluten Free Apple Fritters
    • The Best Flaky Gluten Free Biscuits
    • The Best Gluten Free Bread Machine Bread {Dairy Free Too!}

    Click for more Trending Recipes.

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

    Footer

    ^ back to top

    About

    • About Me
    • Privacy Policy
    • Terms & Conditions
    • Accessibility Policy

    Newsletter

    • Sign Up!

    Contact

    • Contact
    • Work With Me
    • Web Stories

    Copyright © 2014-2022 Fearless Dining