Full of healthy texture and flavor, this nutrient dense Kale Salad is refined with creamy buttermilk dressing, tamed red onions and an addictive crunchy quinoa salad toppers.
This healthy kale salad has such a nice chewy and crunchy texture that pairs perfectly with the creamy buttermilk dressing. It takes a few steps, but the best part is all the elements can be made ahead of time.
The quinoa salad topper will enhance so many dishes, it adds the perfect crunch and keeps for up to a month! You’ve got plenty more to sprinkle on soups, bowls, anything you want!
The buttermilk dressing benefits from being refrigerated, whip it up a few days ahead. You can chop the kale, wash it, and store it in the fridge for a few days. A perfect prep and throw-together salad in just minutes!
Packed with nutrients, this kale salad will keep in the fridge for a few days, making it a great packable lunch option.
Tips for a delicious kale salad
- Cut out the ribs or stalks and save them to toss in a soup or fry.
- chop kale and then wash. When cutting the kale, bitter substances can be released; Washing after slicing can wash away the bitterness that can affect the flavor of the lettuce.
- Kale with oil, lemon, and salt for a few minutes. Massaging the kale will tenderize it and help the dressing stick more evenly. You can do this with your hands or place the kale in a bag and roll with a rolling pin, turning regularly.
Ingredients in kale salad
Notes on ingredients
Lacinato kale– this is our favorite for raw cabbage salads. If using a different kale, massage longer for mature kale, less for young leaves.
Red onions– We show you how to take the hot bite out of these by soaking them in a solution of baking soda and water. This is optional! If you like the full potency of your onions, be sure to go for the raw slices!
buttermilk dressing– this can even be done a few days in advance. We like to add it to the salad after chilling when it’s thick and extra creamy.
Salad topper – okay, yes, that’s an extra step, but you won’t regret it! You can always make a batch and have them extra crispy on hand for so many things. It really elevates this salad.
See the recipe card below for a full list of ingredients and measurements.
How to make kale salad
Start with the Crunchy Quinoa Salad Topper
After the seeds have cooled completely, mix with the crispy quinoa and store in an airtight container for up to 1 month.
Soaking sliced red onions in water and baking soda neutralizes the acidity and softens the sharp bitter bite. After soaking, rinse the onion slices very well with water to remove the baking soda residue.
You can leave the onion as it is or just soak it in water if you like.
Massage with hands to work the liquids and salt into the leaves, for a few minutes or more if you want it really tender.
Massaging the kale will make it softer, easier to chew, and more digestible.
Lacinato kale is known to be more tender. If you use another kale massage longer for mature kale, less for baby leaves.
Assemble: Drizzle about 1/2 of the dressing over the kale, taste and season with salt and pepper. Add more dressing (we like it bold, but make it to your liking!).
Layer onions and fresh dill on top.
Top with 1/2 cup or more crunchy quinoa salad topper. Or if you’re saving some of the salad for later, simply add the crunchy to each serving, one at a time.
Frequently asked questions about kale salad
Chop the kale first, then rinse under cold water.
Rubbing kale in olive oil also brings out some of the harsher flavors of kale.
Kale is packed with more nutrients and a lot more fiber. Rich in vitamins C and K, potassium and calcium.
Up to 3 or 4 days without a bandage. About 2 days with bandage.
Soak raw slices in water and baking soda to really get rid of the pungent bitterness. This neutralizes the acid, making it more alkaline and milder.
What to serve with the kale salad
Kale salad can be served on its own or as an accompaniment to what you’re already serving. To add a protein and make it a “meal,” consider adding fish, chicken, or tofu! We like:
More recipes you might like
love this recipe? Please let us know in the comments and leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating under the recipe card.
Press
Description
Full of healthy texture and flavor, this nutrient dense Kale Salad with creamy buttermilk dressing and tamed red onions is sprinkled with an addictive crunchy salad toppers.
buttermilk dressing
Tamed Red Onions
Kale Salad
Crunchy quinoa topper
—
Dressing: Whisk together buttermilk, olive oil, apple cider vinegar, mayonnaise, mustard, salt, and pepper. Refrigerate this while you prepare the rest of the salad. Or better yet, make it a day or two in advance.
Red onions: Place the water and baking soda in a bowl with the thinly sliced red onion rings and soak for 15 minutes. (This will neutralize and remove the sharp bitter bite.) Rinse the onion slices very well with water to remove the baking soda residue.
Kale: Toss kale with olive oil, lemon juice, and salt in a salad bowl. Massage with hands to work the liquids and salt into the leaves, about 5 minutes or more if you want it really tender. (Lacinato kale is known to be more tender. If you use a different kale massage longer for mature kale, less for baby leaves.)
Crunchy Quinoa Topper: Toss the cooked quinoa (chilled thoroughly – see notes) with the olive oil and salt. Spread in thin layers on two baking sheets. Bake at 350F for about 30 minutes, stirring every 10 minutes.
In a bowl, combine sunflower seeds, pumpkin seeds, hemp seeds, sesame seeds with 1 tablespoon tamari or braggs. Spread onto a sheet pan and bake for 10 minutes or until desired toasting is achieved. After the seeds have cooled completely, mix with the crispy quinoa and store in an airtight container for up to 1 month.
Assemble: Drizzle about 1/2 of the dressing over the kale, season to taste, and add salt, pepper, and more dressing (we like it spicy, but make it to your liking!). Scatter onions and dill on top. Top with 1/2 cup or more quinoa crunchies.
Reserve the crispy quinoa topper for sprinkling when serving immediately.
Remarks
- Use a mandolin for thin, evenly sliced onions. Soaking sliced red onions in water and baking soda neutralizes the acidity and softens the sharp bitter bite. After soaking, rinse the onion slices very well with water to remove the baking soda residue. You can leave the onion as it is or just soak it in water if you like!
- Prepare the dressing ahead of time and store in the fridge (keeps up to 5 days).
- Make the quinoa salad crunchies ahead of time (keeps 3 weeks in a sealed container).
Nourishment
- Serving size: 1 cup without salad topper
- Calories: 158
- Sugar: 3.8g
- Sodium: 339.7 mg
- Fat: 10.3g
- Saturated Fatty Acids: 1.5g
- Carbohydrates: 9.9 g
- Fiber: 2.4g
- Protein: 9 g
- Cholesterol: 3.2mg
Keywords: Kale Salad, kale salad, kale salad recipe, kale salad buttermilk dressing, kale salad cream dressing