Kale Crunch Salad (Chick-fil-A Copycat Recipe)

What is a Kale Crunch Salad?

Kale Crunch Salad is a light, refreshing, and nutritious salad that combines crunchy kale, shredded cabbage, toasted almonds, and a tangy apple cider vinaigrette. This salad became widely popular thanks to Chick-fil-A’s Kale Crunch Salad, which is known for its simple yet flavor-packed combination of leafy greens and nutty crunch.

Unlike traditional leafy salads, this recipe doesn’t wilt quickly and stays fresh longer, making it an ideal meal-prep option. Plus, it’s gluten-free, dairy-free, and can be easily customized to fit different dietary preferences.

Why is it Called “Kale Crunch Salad”?

• Kale: A nutrient-rich leafy green, known for its high fiber and antioxidant content.
• Crunch: Comes from shredded cabbage, toasted almonds, and crispy textures that make every bite satisfying.
• Vinaigrette: A simple apple cider vinegar dressing that enhances the flavor while keeping the salad light and refreshing.

Health Benefits of Kale Crunch Salad

✅ Rich in Antioxidants – Kale is packed with vitamin C, vitamin K, and beta-carotene, which boost immunity and promote skin health.
✅ Supports Digestive Health – The fiber from kale and cabbage aids digestion and improves gut health.
✅ Heart-Healthy Fats – Almonds provide healthy fats, keeping you full and energized.
✅ Low-Calorie & Nutrient-Dense – This salad is ideal for weight management, offering high nutritional value with low calories.

Why You Will Love This Recipe

This homemade Chick-fil-A Kale Crunch Salad is a perfect balance of texture, flavor, and nutrition. Whether you’re looking for a quick side dish, a light lunch, or a meal-prep salad, this recipe checks all the boxes.

1. Tastes Just Like the Chick-fil-A Version (But Better!)

This copycat recipe lets you recreate the authentic taste of Chick-fil-A’s Kale Crunch Salad with simple, fresh ingredients—no hidden preservatives or extra sodium!

2. Quick & Easy to Make

In just 10 minutes, you can toss together a delicious, restaurant-quality salad at home. No complicated steps, no fancy kitchen gadgets needed!

3. Budget-Friendly & Meal-Prep Friendly

A store-bought salad can cost you $6 to $8 per serving, but making it at home costs a fraction of the price. Plus, it stores well, making it great for meal prepping!

4. Customizable for Any Diet

Want to make it heartier? Add grilled chicken, roasted chickpeas, or feta cheese for extra protein and flavor. Need a vegan version? Swap honey for maple syrup in the vinaigrette!

5. Packed with Superfoods

Every ingredient in this salad contributes to better health. You get:
✔️ Kale & Cabbage – Detoxifying and rich in fiber
✔️ Almonds – Great source of healthy fats & protein
✔️ Apple Cider Vinaigrette – Helps boost metabolism and adds a refreshing tang

Ingredients & Substitutions

Essential Ingredients

To create the perfect Kale Crunch Salad, you need a balanced combination of fresh greens, crunchy nuts, and a tangy vinaigrette. Here’s a breakdown of the essential ingredients that make this Chick-fil-A-inspired salad a must-try!

Kale 🌿

Kale is the star ingredient, giving this salad its rich green color, hearty texture, and incredible nutritional value.

✔ Why Use Kale?

• High in fiber and antioxidants
• Contains vitamin K, C, and iron
• Stays fresh longer than lettuce
• Adds a slightly bitter yet earthy flavor

📌 Pro Tip: To reduce kale’s bitterness, massage it with olive oil for a few minutes before mixing it into the salad. This makes it tender and enhances flavor absorption.

Cabbage 🥬

Cabbage adds a delightful crunch and mild sweetness that balances the earthy flavor of kale.

✔ Best Cabbage Choices:

• Green Cabbage: Crisp, slightly sweet, and firm
• Red Cabbage: Adds a pop of color and a peppery kick
• Napa Cabbage: Softer texture, milder taste

📌 Pro Tip: Thinly shred the cabbage for the best texture. A sharp knife or mandoline slicer works best!

Almonds 🥜

Toasted almonds bring a nutty, crunchy contrast to the soft greens.

✔ Why Almonds?

• Rich in heart-healthy fats
• Adds a satisfying crunch
• Enhances flavor with a light toast

📌 Pro Tip: Toast almonds in a dry pan for 2–3 minutes over medium heat to bring out their natural oils and flavor.

Apple Cider Vinegar 🍏

This is the key ingredient in the vinaigrette, giving the salad its signature tangy kick.

✔ Why Use Apple Cider Vinegar?

• Enhances flavor with a bright, acidic note
• Helps soften kale’s toughness
• Aids digestion and supports gut health

📌 Pro Tip: Use unfiltered apple cider vinegar for maximum health benefits and a richer, more natural taste.

Dijon Mustard 🥄

Dijon mustard adds depth and creaminess to the dressing.

✔ Why Use Dijon Mustard?

• Acts as an emulsifier (helps oil and vinegar mix)
• Adds a mild spicy, tangy flavor
• Gives the dressing a smooth texture

📌 Pro Tip: If you prefer a milder taste, swap Dijon mustard for honey mustard or whole-grain mustard.

Sweetener 🍯

A touch of sweetness balances the acidity of the vinegar and mustard.

✔ Best Sweeteners for This Salad:

• Honey (natural and floral)
• Maple Syrup (vegan alternative)
• Coconut Sugar (for a light caramel note)

📌 Pro Tip: Start with a small amount and adjust to taste for the perfect balance!

Recipe Substitutions & Variations

Want to customize your Kale Crunch Salad? Here are some delicious variations to suit your taste and dietary needs!

Cheese 🧀

Adding cheese gives this salad an extra layer of creaminess and umami flavor.

✔ Best Cheeses for This Salad:

• Feta Cheese – Adds a tangy, salty bite
• Goat Cheese – Soft and slightly creamy
• Parmesan Shavings – Nutty and savory, pairs well with almonds

📌 Pro Tip: If you want a dairy-free option, try nutritional yeast for a similar cheesy flavor!

Dried Fruit 🍇

A little bit of dried fruit adds natural sweetness and chewy texture to the salad.

✔ Great Options for Dried Fruit:

• Dried Cranberries – Tart and festive
• Golden Raisins – Mildly sweet, soft
• Dried Cherries – Sweet and slightly tangy

📌 Pro Tip: Soak dried fruit in warm water for 5 minutes to make them plumper and juicier before adding to the salad.

Protein 🍗

Want to make this salad a complete meal? Add some lean protein!

✔ Best Protein Options:

• Grilled Chicken – Classic and pairs well with vinaigrette
• Roasted Chickpeas – Vegan-friendly and adds crunch
• Smoked Salmon – Adds a rich, salty depth
• Tofu or Tempeh – High in plant-based protein

📌 Pro Tip: If using chicken or salmon, season lightly with salt, pepper, and lemon juice for extra flavor!

How to Make Kale Crunch Salad

Kale Crunch Salad is the perfect balance of crisp, fresh, and nutritious ingredients, tossed in a tangy-sweet vinaigrette. Whether you’re meal-prepping or making a quick, healthy side dish, this Chick-fil-A copycat recipe will become your go-to!

Step-by-Step Instructions

Step 1: Prepare the Kale

1. Wash & Dry: Rinse the kale under cold water and pat it dry using a kitchen towel or salad spinner.
2. Remove Tough Stems: Hold the kale leaf by the stem and strip the leaves off by sliding your fingers down the stem.
3. Chop the Kale: Stack the leaves and finely chop them into bite-sized pieces.

Step 2: Massage the Kale

• Place the chopped kale in a large mixing bowl.
• Add a small amount of olive oil and a pinch of salt.
• Gently massage the leaves for 2-3 minutes until they become darker and slightly softer.

Step 3: Prepare the Other Ingredients

1. Shred the Cabbage: Use a sharp knife or mandoline slicer to cut the cabbage into thin strips.
2. Toast the Almonds: In a dry skillet over medium heat, toast the sliced almonds for 2–3 minutes, stirring occasionally.
3. Make the Dressing: In a small bowl, whisk together:
   • Apple cider vinegar (2 tbsp)
   • Dijon mustard (1 tsp)
   • Honey or maple syrup (1 tbsp)
   • Olive oil (¼ cup)
   • Salt & black pepper (to taste)

Step 4: Assemble the Salad

• Combine massaged kale, shredded cabbage, and toasted almonds in a large bowl.
• Drizzle the vinaigrette over the salad and toss well to coat everything evenly.

Step 5: Serve & Enjoy

• Let the salad sit for 5–10 minutes to allow flavors to meld.
• Garnish with extra almonds, dried cranberries, or cheese (optional).

💡 Pro Tip: Store leftovers in an airtight container in the fridge for up to 3 days. The kale stays fresh and crispy!

Why Massage Kale?

Massaging kale might sound odd, but it’s essential for the best texture and taste!

✔ Softens Tough Leaves – Raw kale can be fibrous and chewy; massaging makes it tender and more enjoyable.
✔ Reduces Bitterness – The process breaks down bitter compounds, making the kale milder and more flavorful.
✔ Enhances Dressing Absorption – Massaged kale holds vinaigrette better, ensuring each bite is packed with flavor.

How to Massage Kale Properly:

• Add a teaspoon of olive oil and a pinch of salt.
• Rub the leaves between your fingers for 2-3 minutes.
• The leaves will become darker, softer, and slightly wilted – that’s when it’s ready!

Tips for the Best Kale Crunch Salad

🔹 Use Fresh, Organic Kale – Fresh kale tastes better and lasts longer. If possible, go for organic varieties.
🔹 Don’t Skip the Massage – Even if you’re short on time, massaging kale makes a huge difference in taste and texture.
🔹 Toast Your Almonds – Lightly toasting enhances their crunch and nutty flavor.
🔹 Balance the Dressing – Adjust sweetness and acidity to your liking by tweaking the honey and vinegar ratio.
🔹 Let the Salad Rest – Allowing the salad to sit for a few minutes helps the flavors blend together beautifully.

Dressing & Add-Ins

A great Kale Crunch Salad isn’t complete without the perfect dressing and flavorful add-ins. The right combination enhances the salad’s taste, texture, and nutritional value. Here’s everything you need to know about the Maple Dijon Vinaigrette, maple-candied nuts, and optional add-ins to take your salad to the next level!

Maple Dijon Vinaigrette

This sweet, tangy, and slightly creamy dressing brings out the earthy flavors of kale and cabbage. The blend of maple syrup, Dijon mustard, and apple cider vinegar adds a perfect balance of sweetness, acidity, and depth.

Ingredients:

✔ ¼ cup olive oil – A rich, heart-healthy base.
✔ 2 tbsp apple cider vinegar – Provides a tangy kick.
✔ 1 tbsp maple syrup – Adds a natural sweetness.
✔ 1 tsp Dijon mustard – Enhances the dressing’s sharpness.
✔ ½ tsp salt – Balances the flavors.
✔ ¼ tsp black pepper – Adds a mild spice.

Instructions:

1. Whisk all ingredients together in a small bowl until well combined.
2. Taste and adjust sweetness or acidity as needed.
3. Let it rest for 5 minutes to blend flavors before drizzling over the salad.

How to Make Maple-Candied Nuts

For an extra crunch and natural sweetness, maple-candied nuts are the perfect topping. They add caramelized flavor, a glossy texture, and a satisfying bite.

Ingredients:

✔ ½ cup sliced almonds (or pecans/walnuts)
✔ 1 tbsp maple syrup
✔ ¼ tsp cinnamon (optional, for warmth)
✔ Pinch of sea salt

Instructions:

1. Heat a dry skillet over medium heat.
2. Add nuts and toast for 1-2 minutes until fragrant.
3. Drizzle maple syrup over nuts, stirring quickly to coat them evenly.
4. Sprinkle a pinch of sea salt & cinnamon, and continue to stir.
5. Transfer to parchment paper and let them cool until crispy.

Optional Add-Ins

To make your Kale Crunch Salad even more unique and satisfying, consider adding:

Cheese 🧀

• Feta Crumbles: Tangy & creamy.
• Parmesan Shavings: Salty and nutty.
• Goat Cheese: Soft and slightly tangy.

Dried Fruit 🍇

• Cranberries: Tart and chewy.
• Raisins: Mild sweetness.
• Chopped Dates: Rich and caramel-like.

Protein Options 🍗

• Grilled Chicken: Adds a lean protein boost.
• Crispy Chickpeas: A plant-based crunchy alternative.
• Tofu Cubes: Soft, protein-packed, and adaptable.

Equipment Needed

To make the perfect Kale Crunch Salad, having the right kitchen tools will streamline the preparation process and ensure the best results. Here’s a list of essential equipment you’ll need:

Essential Kitchen Tools

1. Large Mixing Bowl 🥗

A spacious bowl is crucial for massaging the kale, tossing the salad, and evenly coating the ingredients with dressing. Opt for a glass or stainless steel bowl for durability.

2. Salad Spinner 🌿

Since kale and cabbage hold onto water, a salad spinner helps remove excess moisture, ensuring a crisp texture and allowing the dressing to stick better.

3. Sharp Chef’s Knife & Cutting Board 🔪

A good-quality chef’s knife is essential for chopping kale, shredding cabbage, and slicing almonds or dried fruit. Use a wooden or plastic cutting board to keep ingredients organized.

4. Small Whisk & Mixing Bowl 🥄

For making the Maple Dijon Vinaigrette, you’ll need a small whisk and mixing bowl to properly emulsify the dressing ingredients.

5. Skillet or Small Pan 🍳

A non-stick or stainless steel pan is perfect for toasting almonds or making maple-candied nuts, enhancing their crunch and caramelized flavor.

6. Measuring Cups & Spoons ⚖️

Accurate measurements ensure the perfect balance of flavors in both the dressing and the salad. Use standard measuring cups and spoons for consistency.

7. Airtight Storage Containers 🥡

If making the Kale Crunch Salad in advance, store leftovers in airtight glass or BPA-free plastic containers to maintain freshness and crunch.

How to Store Leftovers

Proper storage is key to maintaining the freshness, crunch, and flavor of your Kale Crunch Salad. Since kale is a hardy green, it holds up better than most leafy salads, but following the right techniques will extend its shelf life while keeping the texture and taste intact.

Short-Term Storage (1-3 Days)

For the best taste and texture, store your Kale Crunch Salad in an airtight container in the refrigerator. Follow these steps:

1. Store the Salad and Dressing Separately

• If you’ve already mixed the dressing into the salad, it’s best to eat it within 24 hours for optimal crunch.
• If you haven’t added the dressing yet, store it in a separate small container, and toss just before serving. This keeps the kale crisp.

2. Use Airtight Containers

• Glass or BPA-free plastic containers with tight-sealing lids help keep the salad fresher for longer.
• Avoid storing in open bowls, as exposure to air will cause the salad to wilt faster.

Long-Term Storage (Up to 5 Days)

If you want to prep your salad for several days ahead, follow these tips:

1. Store Dry Ingredients Separately

• Keep chopped kale, shredded cabbage, and nuts in separate containers to prevent moisture buildup.
• Toasted almonds or candied nuts should be stored in a dry, airtight jar to keep their crunch.

2. Keep the Dressing in a Jar

• Store the Maple Dijon Vinaigrette in a small mason jar or dressing container in the fridge.
• Shake well before use, as the oil and vinegar will naturally separate.

Can You Freeze Kale Crunch Salad?

Freezing is not recommended for this salad, as kale and cabbage lose their crisp texture when thawed. However, you can freeze certain ingredients separately:

• Kale: If you have extra kale, wash, dry, and freeze it for smoothies or cooked dishes.
• Dressing: The vinaigrette can be frozen in small portions and thawed before use.

What to Serve with Kale Crunch Salad

The Kale Crunch Salad is not only a delicious, healthy dish on its own, but it also makes an excellent side salad or main course when paired with a variety of complementary dishes. Whether you’re looking to serve it alongside grilled protein, hearty grains, or other fresh salads, there are endless options to create a balanced and flavorful meal. Here are some top ideas for what to serve with your Kale Crunch Salad:

1. Grilled or Roasted Chicken 🍗

Grilled or roasted chicken breast is a lean and flavorful protein that pairs perfectly with the crunchy and fresh texture of Kale Crunch Salad. The smoky, charred flavor of the chicken complements the salad’s vinegary dressing, creating a well-rounded meal.

• Try it with:
  • Lemon herb grilled chicken
  • Garlic and rosemary roasted chicken
  • Cajun grilled chicken

2. Grilled Salmon 🐟

For a heart-healthy meal, pair your Kale Crunch Salad with grilled salmon. The rich, flaky texture of the salmon provides a perfect contrast to the crunchy salad, and the omega-3 fatty acids in salmon make this pairing nutrient-dense and satisfying.

• Try it with:
  • Lemon dill grilled salmon
  • Maple-glazed salmon
  • Citrus butter salmon

3. Roasted Vegetables 🥦

If you’re looking for a plant-based pairing, roasted root vegetables like sweet potatoes, carrots, and brussels sprouts make for a warm and hearty side dish. The sweetness of the roasted veggies balances the tangy dressing of the Kale Crunch Salad, creating a wholesome, satisfying meal.

• Try it with:
  • Roasted sweet potatoes
  • Garlic roasted brussels sprouts
  • Balsamic roasted carrots

4. Grilled Tofu or Tempeh 🍴

For a vegetarian or vegan option, grilled tofu or tempeh offers a protein-packed addition that complements the fresh flavors of the salad. Marinate the tofu in soy sauce, garlic, and sesame oil for extra flavor.

• Try it with:
  • Crispy sesame tofu
  • Spicy grilled tempeh
  • Lemon soy grilled tofu

5. Whole Grains 🍚

Adding a side of whole grains can make your meal even more filling and nutritious. Opt for quinoa, farro, or brown rice for an extra boost of fiber and texture. The nutty flavors of the grains will enhance the crunchy salad, creating a balanced meal.

• Try it with:
  • Herbed quinoa
  • Lemon garlic farro
  • Brown rice pilaf

6. Avocado Toast 🥑

For a lighter, yet satisfying meal, avocado toast makes a great companion to your Kale Crunch Salad. The creamy, rich texture of the avocado contrasts beautifully with the crispness of the salad, creating a satisfying balance of flavors.

• Try it with:
  • Smashed avocado with chili flakes and lime
  • Avocado toast with poached eggs
  • Avocado and tomato toast

7. Grilled Shrimp 🍤

For a lighter protein option, grilled shrimp makes an excellent pairing with the Kale Crunch Salad. The shrimp’s delicate sweetness and light texture complement the crunchy kale and tangy dressing, adding an extra layer of flavor and protein to your meal.

• Try it with:
  • Garlic butter grilled shrimp
  • Lemon herb shrimp skewers
  • Spicy Cajun shrimp

With these pairing options, your Kale Crunch Salad becomes a versatile and vibrant meal that can be enjoyed at any time of the day. Whether you prefer something light and healthy or hearty and protein-packed, there’s a perfect pairing to elevate your salad experience!

Frequently Asked Questions

When making Kale Crunch Salad, you may have a few questions along the way. To help you out, we’ve compiled answers to the most commonly asked questions. Whether you’re curious about ingredient substitutions, how to store leftovers, or how to make this salad in advance, we’ve got you covered!

1. Can I make Kale Crunch Salad ahead of time?

Yes! Kale Crunch Salad is a great dish to prepare ahead of time. The kale is sturdy, and the flavors only get better as it sits. For best results, store the salad ingredients and dressing separately and toss them together just before serving to keep the salad fresh and crunchy.

2. How do I make kale less bitter?

Kale can sometimes have a bitter flavor, but don’t worry—there are ways to reduce it! Massaging the kale with a bit of olive oil or lemon juice helps to soften the leaves and reduce bitterness. Simply rub the kale between your hands for about 1-2 minutes until it softens and becomes vibrant in color.

3. How do I make a Kale Crunch Salad more filling?

If you’re looking to turn this salad into a more substantial meal, try adding protein-rich toppings like grilled chicken, tofu, chickpeas, or quinoa. You can also add cheese, avocado, or roasted nuts for an extra boost of flavor and nutrients.

4. Can I use a different type of kale?

While curly kale is typically used in this recipe, you can certainly use lacinato (dinosaur) kale as a substitute. It has a milder flavor and softer texture, so it’s perfect if you prefer a less fibrous option.

5. What can I substitute for almonds?

If you’re allergic to almonds or prefer a different nut, you can easily substitute walnuts, pecans, or sunflower seeds. These options will add a nice crunch and flavor, while still offering the benefits of healthy fats.

6. Can I use store-bought dressing?

While homemade Maple Dijon Vinaigrette is delicious and enhances the flavor of the salad, you can use store-bought balsamic vinaigrette, lemon vinaigrette, or maple mustard dressing as a quicker alternative. Just be sure to check the ingredients for added sugars and preservatives if you’re aiming for a healthier option.

7. How long will Kale Crunch Salad last in the fridge?

If stored properly, Kale Crunch Salad will last for 3-4 days in the refrigerator. Just make sure to store the dressing separately from the salad to prevent it from getting soggy. When ready to eat, toss the salad with the dressing and enjoy.

8. Can I use a different type of vinegar for the dressing?

Absolutely! If you don’t have apple cider vinegar, you can use white wine vinegar, balsamic vinegar, or red wine vinegar as a substitute. Each of these options will provide a slightly different flavor, but they’ll still work well with the salad’s ingredients.

9. Can I make this salad vegan?

Yes, the Kale Crunch Salad can easily be made vegan. Simply omit any cheese and substitute a plant-based protein like tofu or chickpeas for added substance. Make sure your dressing is free from honey, and use maple syrup or agave syrup as a sweetener.

10. How can I add more flavor to the dressing?

If you want to spice up the Maple Dijon Vinaigrette, you can add a teaspoon of Dijon mustard or extra garlic for more zing. A pinch of chili flakes or fresh herbs like thyme or basil can also elevate the flavor.

Nutrition & Notes

When preparing a Kale Crunch Salad, it’s important to understand its nutritional value and the notes that will help you make the most of this wholesome, nutrient-packed dish. Not only does this salad provide a satisfying crunch, but it also delivers a wide array of vitamins, minerals, and healthy fats. Here’s a closer look at the nutrition facts and some essential notes to keep in mind as you prepare and enjoy this vibrant salad.

Nutrition

The Kale Crunch Salad is not only tasty but also an excellent source of nutrients. Here’s a breakdown of the key nutrients you’ll find in a typical serving of this salad, which serves approximately 4 people:

Calories

A single serving of Kale Crunch Salad contains around 200-250 calories, depending on the amount of dressing and toppings used.

Carbohydrates

This salad provides about 15-20g of carbohydrates per serving, with most of these coming from the healthy vegetables like kale, cabbage, and apples.

Fiber

With its rich vegetable content, this salad offers a healthy dose of fiber. One serving contains approximately 4-5g of fiber, which is important for digestive health and satiety.

Protein

For a plant-based salad, kale and almonds offer a decent amount of protein. A serving provides about 4-6g of protein, but you can increase this by adding protein-rich toppings like grilled chicken, tofu, or chickpeas.

Fat

The healthy fats in this salad come from almonds and the Maple Dijon Vinaigrette. A typical serving contains 12-15g of fat, with most of it coming from unsaturated fats, which are good for heart health.

Vitamins & Minerals

This salad is packed with essential vitamins and minerals, including:

• Vitamin A: Thanks to the kale and cabbage, which are high in beta-carotene, this salad provides about 50% of the daily recommended intake of Vitamin A.
• Vitamin C: With the added apple cider vinegar and fresh vegetables, the salad offers around 20% of the daily value of Vitamin C.
• Calcium: Kale is a great source of calcium, offering roughly 10% of the daily value.
• Iron: Kale also provides 15-20% of the daily iron intake, important for energy levels.