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Home » Salads

Kale Crunch Salad (Chick-Fil-A Copycat!)

Oct 20, 2022 · This post may contain affiliate links · 2 Comments

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This Kale Crunch Salad is an upgraded version of Chick-Fil-A's recipe. The salad has the traditional flavors and some extra tasty additions!

Kale Crunch Salad in a bowl with salad tongs.

What is a kale crunch salad?

The traditional Chick-Fil-A Kale Crunch Salad has kale, green cabbage, roasted almonds and an apple cider and dijon mustard vinaigrette.

My version contains kale, green cabbage, honey roasted pecans, feta cheese, apple and an apple cider and dijon mustard vinaigrette. Extra yummy if I do say so myself!

Why this crunchy kale salad recipe works:

This is a unique salad! Kale salads can be boring, but this one has so many delicious flavors and textures.

It's super customizable. If you only have some of the ingredients on hand or you have dietary restrictions, you can easily swap an ingredient out. I will add some suggestions below.

The homemade apple cider and dijon mustard vinaigrette will be your new favorite salad dressing!

Add this salad to your Thanksgiving table! It's the perfect fall kale salad.

Ingredients in the honey roasted pecans:

  • chopped raw pecans - You can also use chopped raw almonds or walnuts instead.
  • pure honey - If you're vegan, use pure maple syrup.
  • salt and pepper
Ingredients in honey roasted pecans.

Ingredients in the apple cider and dijon mustard vinaigrette:

  • extra virgin olive oil - Good quality extra virgin olive oil is crucial.
  • apple cider vinegar
  • Dijon mustard - You can use another mustard if you would like, but the flavor will be slightly different.
  • pure maple syrup - The small amount of sweetness brings everything together.
  • garlic powder - Because a little garlic makes everything better!
  • salt and pepper
Ingredients in salad dressing.

The rest of the ingredients in the salad:

  • chopped curly kale - You can use baby kale.
  • shredded green cabbage
  • crumbled feta cheese- You can use shaved parmesan cheese or no cheese if vegan.
  • large apple cut into strips - Use your favorite variety of apple.

A complete list of ingredients, amounts and instructions is located on the recipe card below.

Ingredients in kale crunch salad.

All about massaging kale:

Massaging kale is a game changer especially if you have a sensitive tummy.

Massaging a bit of the salad dressing into the kale before adding the other ingredients helps to make the leaves more tender, easier to digest and less bitter.

  1. Once you clean, de-stem and chop the kale, throw it into a salad bowl and add some dressing.
  2. Gently massage the greens with clean hands for about 2-3 minutes.
  3. You will feel that the leaves are not as tough after massaging.

If you use baby kale, you do not have to massage it.

How to make a kale crunch salad:

Pecans with honey on parchment paper.
  • First, preheat the oven to 325 degrees F.
  • To make the honey roasted pecans, place the chopped pecans on a sheet pan lined with parchment paper.
  • Drizzle the honey over them and sprinkle with salt and pepper.
  • Use a spatula to make sure the nuts are completely covered.
  • Bake for 8-12 minutes, turning halfway through to keep the nuts from burning.
Honey pecans in a white square bowl.

Allow the pecans to cool completely as you prepare the other ingredients for the salad. They will harden as they cool.

Salad dressing in a small jar.
  • Now, it's time to make the salad dressing.
  • Place all the ingredients into a small jar.
  • Put the lid on and shake until combined. Alternatively, use a fork and whisk the dressing very well.
Hand massaging kale in a bowl.
  • Once you clean, de-stem and chop the kale, throw it into a salad bowl and add about 1-1 ½ tablespoons of the dressing.
  • Gently massage the greens with clean hands for about 2-3 minutes.
  • You will feel that the leaves are not as tough after massaging.
Kale crunch salad in a wooden salad bowl.
  • Add the green cabbage, feta, apple, and nuts to the bowl.
  • Pour desired amount of the dressing over the salad, toss and enjoy!

Recipe pro-tips:

  • Make sure you shake or whisk the dressing really well.
  • Don't forget to remove the stems from the kale leaves!
  • Toss the salad well until everything is covered in dressing.

Recipe variations:

  • Add some Blackened Chicken or Shredded Chicken to this salad and make it a meal!
  • Use pear in place of apple.
  • Add some Gluten Free Croutons or cooked quinoa.
  • If you can't eat nuts, add some roasted pumpkin seeds to the salad instead.
  • I also love shaved parmesan cheese in this salad!
Kale Crunch Salad in a bowl with salad tongs.

Making kale crunch salad ahead of time:

  • This crunchy kale salad is best served right away, but you can complete some steps of this recipe in advance to make your life easier.
  • Make the roasted nuts and dressing. Leave the honey roasted pecans stored in the freezer. This keeps them perfectly crisp. Keep the dressing stored in the fridge.
  • Clean, de-stem and chop the kale. Place it in an airtight container in the fridge. Do not massage it in advance or it will become soggy.
  • Separately store the shredded green cabbage topped with feta in another container.
  • You cannot cut the apple in advance or it will become brown.
  • The day you are enjoying the salad, slice the apple, massage the kale and assemble the salad!

Storage directions:

You can store leftovers in an airtight container in the fridge, but I wouldn't recommend it. The salad will not be crunchy the next day.

FAQs

Can you eat raw kale?

Of course you can! It's so nutritious.

How do you get bitterness out of kale?

Massage massage massage your kale! It's truly life changing.

Do you have to massage kale for salad?

I recommend it! Massaging kale helps to make the leaves more tender, easier to digest and less bitter.

Dietary adaptations:

Vegan - Use pure maple syrup for the pecans and remove the feta cheese.

Dairy free - Remove the feta cheese.

More Fall Salads

  • Chicken Harvest Salad with Creamy Balsamic Dressing
  • Pear and Prosciutto Salad (with Arugula and Goat Cheese)
  • Pumpkin Tahini Salad Dressing
  • Easy Farro Salad with Arugula and Cranberries
  • Sweet Potato and Chickpea Salad with Kale

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Kale crunch salad in a wooden salad bowl.

Kale Crunch Salad (Chick-Fil-A Copycat!)

This Kale Crunch Salad is an upgraded version of Chick-Fil-A's recipe. The salad has the traditional flavors and some extra tasty additions!
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 12 mins
Course Main Course, Salad, Side Dish
Cuisine American
Servings 4 servings
Calories 268 kcal

Ingredients
  

Ingredients in the honey roasted pecans:

  • ⅓ cup chopped raw pecans 
  • 1 tablespoon pure honey
  • salt and pepper to taste

Ingredients in the apple cider and Dijon mustard vinaigrette:

  • ¼ cup extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • ½ tablespoon Dijon mustard
  • 1 ½ teaspoons pure maple syrup 
  • ¼ teaspoon garlic powder 
  • salt and pepper to taste

The rest of the ingredients in the salad:

  • 4 cups chopped curly kale
  • 2 ½ cups shredded green cabbage
  • ¼ cup crumbled feta cheese
  • ½ large apple cut into strips

Instructions
 

  • First, preheat the oven to 325 degrees F. To make the honey roasted pecans, place the chopped pecans on a sheet pan lined with parchment paper.
  • Drizzle the honey over them and sprinkle with salt and pepper. Use a spatula to make sure the nuts are completely covered. Bake for 8-12 minutes, turning halfway through to keep the nuts from burning.
  • Allow the pecans to cool completely as you prepare the other ingredients for the salad. They will harden as they cool.
  • Now, it's time to make the salad dressing. Place all the ingredients into a small jar. Put the lid on and shake until combined. Alternatively, use a fork and whisk the dressing very well.
  • Once you clean, de-stem and chop the kale, throw it into a salad bowl and add about 1-1 ½ tablespoons of the dressing. Gently massage the greens with clean hands for about 2-3 minutes. You will feel that the leaves are not as tough after massaging.
  • Add the green cabbage, feta, apple, and nuts to the bowl. Pour desired amount of the dressing over the salad, toss and enjoy!
Nutrition Facts
Kale Crunch Salad (Chick-Fil-A Copycat!)
Amount Per Serving
Calories 268 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 3g19%
Polyunsaturated Fat 4g
Monounsaturated Fat 13g
Cholesterol 5mg2%
Sodium 168mg7%
Potassium 382mg11%
Carbohydrates 17g6%
Fiber 5g21%
Sugar 11g12%
Protein 5g10%
Vitamin A 6754IU135%
Vitamin C 80mg97%
Calcium 200mg20%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

This nutrition information is an estimate and should not be taken as fact. The owner of this website is not liable for this estimation.

Tried this recipe?Tell me how it was!

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Reader Interactions

Comments

  1. Gracie

    October 24, 2022 at 9:08 am

    5 stars
    The roasted nuts are so addicting. My boyfriend and I loved this salad. Made on Saturday. Yummy

    Reply
    • krista

      October 24, 2022 at 11:22 am

      Yay! 🙂

      Reply

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