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    Home » Recipes » Salad Recipes

    Published: Jan 25, 2023 · This post may contain affiliate links.

    Kale Apple Salad with Creamy Poppy Seed Dressing

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    kale apple slaw with poppyseed dressing

    A light and zesty kale apple salad that takes ordinary kale salad to another level! Transform kale with a good massage, a light poppy seed dressing and chunks of sweet, crunchy apple. 

    kale apple slaw in bowl

    This light and zesty kale and apple slaw with poppy seed salad dressing is an incredibly easy gluten free salad to make as an appetizer or starter, and it really transforms curly kale into something else entirely! Of course, you can also use lacinato kale leaves (also known as dinosaur kale) for this salad.

    To make this salad, all you do is chop the kale, massage it with olive oil, and then top it with apples. It is best when made with Cosmic Crisp Apples into an easy Cosmic Crisp recipe salad, though I've also used Fuji apples or Gala apples with great results. The crunch of the apples and their naturally attractive red skin lend a nice crunch to this healthy salad. 

    Then, the salad comes together with a simple vinaigrette type homemade dressing: just whisk together finely diced red onion with apple cider vinegar, honey, mustard and olive oil into an easy poppy seed dressing. Pour it on the raw kale, and you've got yourself a simple apple kale salad recipe!

    You couldn't get an easier recipe for kale salad with apple even if you tried - and I guarantee you're going to love this recipe once you try it!

    kale and apple salad ingredients

    Ingredients you need to make this Kale and Apple Salad: 

    • Kale - kale is one of the healthiest dark leafy greens out there, which is why doctors are always touting the nutritional benefits of kale. Due to a little trick of massaging the kale for a bit before you mix it into the salad, this simple kale salad enables you to eat kale raw without hiding it behind a ton of other ingredients. You can use any types of kale you like for this recipe - I love to transform usually hardy, curly green kale with this easy kale recipe, though of course you can use Tuscan kale too.
    • Apples - for this this kale apple salad recipe, I love using Cosmic Crisp apples. You can also use sweet and tart Gala apples, Fuji apples or Cortland apples for this recipe. You don't even need to peel the apples to enjoy them!
    • Red onion - finely chopped red onion adds a contrast that is unbelievably delicious to this salad. Don't skip it, although you can use regular onions too.
    • apple cider vinegar - to match the apples, I recommend using apple cider vinegar in this salad dressing.
    • honey or maple syrup - to keep the recipe vegan, use maple syrup. I love the flavor honey gives to this salad, and often use it to sweeten all my vinaigrettes. You can omit the additional sugar if you'd like, but it helps balance the salad dressing.
    • Dijon mustard - adds a nice depth of flavor to the dressing. You can omit if you'd like.
    • poppy seeds - these seeds are the heart of the poppyseed dressing. If you omit them, it will taste different.
    • olive oil - a good, fruity olive oil is best.
    • salt and pepper - I love using flaky sea salt for this recipe.

    See recipe card for exact quantities.

    How to make apple kale slaw

    cosmic crisp apple sliced into matchsticks

    Dice vegetables

    Use a chef's knife to cut out the stems out of the kale with two long cuts. Remove the leaves from the tough ribs and slice them into thin, narrow ribbons. Discard the tough stems, or blend them into a pesto or a green hot sauce. Transfer leaves to a large bowl, drizzle a touch of olive oil on the chopped kale leaves, and massage the leaves for about 5 minutes.

    Chop the apple into small cubes or matchsticks (you may want to use a mandolin for this). Transfer to the bowl.

    kale on cutting board

    Massage the kale

    How to massage kale, you wonder? It means deliberately working the leaves between your fingers like you would when doing a massage on a human. Start by squeezing large clumps of leaves in your hands, and then progress to rubbing the leaves between your fingers. After about 3-5 minutes of doing this, your kale really softens and becomes pleasant to eat.

    poppyseed dressing ingredients

    Make poppy seed dressing

    Add finely diced onion and the rest of the dressing ingredients to a jar. Seal tightly and shake until emulsified. Taste the dressing - it should be tangy.

    Assemble salad

    Add the dressing to bowl with kale and apples, and toss until the kale apple salad is fully coated.

    kale apple slaw in bowl

    Why I love this salad?

    • Balanced flavor
    • Quick and Easy to make 
    • Can be adapted to suit your taste profile 
    • Sweet and salty 
    • Can be prepared ahead of time 
    • Gluten-Free
    • Vegan
    • Can be adapted to Paleo and Whole 30 diets
    kale in bowl

    Make ahead and storage

    Kale does well even if left mixed with the dressing, so feel free to make the salad ahead and let the kale sit in an airtight container for up to 1 day.

    Leftover salad will keep for 2-3 more days.

    Variations

    Apple arugula salad

    Substitute the kale for arugula leaves, or even sliced buttercup lettuce for a more delicate salad.

    Add Cheddar

    Add a bit of aged cheddar to this salad. It provides a nice contrast to the sweet apples! I also love cheddar kale salad in many variations.

    Add parmesan cheese

    Another cheese that goes well here is parmesan! Just grate it and crumble the

    Most sweet kale salads include additional ingredients like walnuts, pecans, goat cheese, and dried cranberries. While those are all delicious, they do add a ton of extra calories to your salad, so add them with caution!

    Accompanying Dishes

    Pair this light and zesty kale and Cosmic Crisp apple slaw with poppyseed salad dressing with a delectable main course like pan seared duck breast.

    For a vegetarian main dish to pair with this salad, try my Greek moussaka. For a vegan main dish, I love this vegan pasta bake.

    It would also go well with potatoes and rice.

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    FAQ

    Is kale apple slaw healthy?

    Yes! Kale is rich in Vitamin A, C and K, as well as folate and omega 3 fatty acids which are harder to get on a vegan diet. The apple adds a bit of sugar to this dish, but it's quite reach in nutrients as well. You can omit any added maple syrup or honey from this recipe.

    Any tips on how to lower the amount of olive oil?

    You can reduce the olive oil in the dressing by 1 tablespoon if you're watching the fat.

    Can apple and kale salad be made in advance?

    Yes, it can be made 1-2 days in advance. Leftovers will keep for 2-3 days as well.

    Like this apple and kale salad recipe? Don't forget to leave a review and a star rating below, as well to pin the recipe for later use!

    Tried and loved this recipe? Please leave a 5-star review below! Your reviews mean a lot to me, so if you've got any questions, please let me know in a comment.

    Pin for Later!

    kale apple slaw with poppyseed dressing
    kale and apple salad in a bowl

    Kale apple salad

    Ksenia Prints
    A light and zesty kale apple salad that takes ordinary kale salad to another level! Transform kale with a good massage, a light poppy seed dressing and chunks of sweet, crunchy apple.
    5 from 56 votes
    Print Recipe Pin Recipe Save Recipe Saved Recipe!
    Prep Time 10 mins
    Total Time 10 mins
    Course Salad
    Cuisine North American
    Servings 4 servings
    Calories 203 kcal

    Equipment

    • Chef's Knife
    • Cutting Board
    • Large bowl
    • Salad tongs

    Ingredients
      

    • 1 bunch kale curly or lacinato
    • 2 Cosmic Crisp apples
    • ¼ red onion finely diced
    • 3 tablespoon apple cider vinegar
    • 2 tablespoon honey or maple syrup, optional
    • 1 tablespoon Dijon mustard
    • 3 teaspoon poppy seeds
    • 3 tablespoon olive oil
    • ¼ teaspoon Salt
    • â…› teaspoon pepper

    Instructions
     

    • To make kale and apple salad: remove the ribs of the kale and slice the kale leaves thinly into narrow ribbons. Pour a bit of olive oil on the leaves, and massage them for 3-5 minutes. Transfer to a large salad bowl.
    • Dice the apple into cubes or matchsticks (you may want to use a mandolin for this).
    • To make dressing, add finely diced onion and the rest of the dressing ingredients to a jar. Seal tightly and shake until emulsified. Pour the dressing to bowl with kale and apples, and toss until the kale apple salad is fully coated.

    Nutrition

    Calories: 203kcalCarbohydrates: 24gProtein: 2gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 207mgPotassium: 257mgFiber: 4gSugar: 19gVitamin A: 3299IUVitamin C: 35mgCalcium: 126mgIron: 1mg
    Keyword apple cider vinegar, apples, Cosmic Crisp apples, easy, fall, fuji apples, Gala apples, healthy, kale, mustard, onions, poppy seeds, red onions, Thanksgiving, valentines day, winter
    Tried this recipe?Comment + Rate Below!
    Connect on Instagram!Find us @immigrantstable

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    1. Lynn Polito says

      January 26, 2023 at 2:41 pm

      5 stars
      This salad was so delicious and perfect for my lunch today!

      Reply
    2. Kris says

      January 26, 2023 at 9:31 pm

      5 stars
      The textures and flavors of this salad were so satisfying. I had been wondering what to do with the poppy seeds in my cupboard and this was just perfect! SO good.

      Reply
    3. Mikayla says

      January 26, 2023 at 11:15 pm

      5 stars
      I loved the sweet crisp bites of apple with the earthy kale and the dressing was delicious!

      Reply
    4. Claire says

      January 27, 2023 at 2:45 am

      What a delicious combo! I have a friend with a prolific garden that always gifts me kale and I never know what to make with it. I'll definitely be making this salad next time!

      Reply
    5. Shilpa says

      January 27, 2023 at 5:24 am

      5 stars
      I loved this salad. And the poppy seed dressing was so so good.

      Reply
    6. Marie-Pierre Breton says

      January 27, 2023 at 6:02 am

      5 stars
      I must add some more of that kale to my diet. It seems like the ultimate healthy ingredient! Going to try this soon! Looks lovely once more!

      Reply
    7. Ann says

      January 27, 2023 at 11:07 am

      5 stars
      I have grown fond of kale. This salad sounds delicious! A great option for lunch! Excited to give it a try!

      Reply
    8. Sean says

      January 28, 2023 at 6:35 pm

      5 stars
      Kale and apple salad is such a great light lunch salad. I made it for my lunch today and it was EXATLY what I needed. I added some chicken to it.

      Reply
    9. Nicole says

      January 28, 2023 at 8:49 pm

      5 stars
      This salad checks all the boxes for a great salad. The combo of apples and a super simple poppyseed dressing is fab!

      Reply
    10. Kristina says

      January 28, 2023 at 9:27 pm

      5 stars
      The dressing turned out amazing with perfect flavors that went really well with the kale and apples. I preferred the cubed apple pieces to make it easier to bite into, and it sure was tasty.

      Reply
    11. Jamie says

      January 29, 2023 at 6:33 am

      5 stars
      Wow! This salad recipe looks incredibly delicious and a very healthy meal for everyone to love! Love the greenish color makes it so appealing!

      Reply
    12. Sarah Walker Caron says

      January 29, 2023 at 8:08 am

      5 stars
      This reminds me of a salad I ate often while improving my health several years back. That dressing sounds perfect. Plus, I am a total lover of all things kale, so I cannot wait to give this a try.

      Reply
    13. Sherry L Ronning says

      January 29, 2023 at 8:13 am

      5 stars
      I was looking for a great side-dish recipe to serve with my main dish for dinner. Your Kale Apple Salad was super easy to make and it tasted great.

      Reply
    14. Amy Liu Dong says

      January 29, 2023 at 10:20 am

      5 stars
      I have never tried to make this kind of salad recipe but it looks good and tasty. I will definitely make this at home for tonight!

      Reply
    15. Jacqueline Debono says

      January 29, 2023 at 1:01 pm

      5 stars
      My new favourite kale salad! Easy to make and full of flavour! Loved the dressing so much!

      Reply
    16. Anne says

      January 29, 2023 at 4:32 pm

      5 stars
      Love this salad, it is so easy! I had all the ingredients in my fridge so I made it for lunch and my kids even ate some. The apples go perfectly with kale.

      Reply
    17. NATALIA says

      January 29, 2023 at 5:10 pm

      5 stars
      My hubby and I loved this kale apple salad, especially the dressing! So tasty and so delicious! I love all the flavors this salad brings out. Definitely making it again!

      Reply
    18. Healing Tomato says

      January 29, 2023 at 5:15 pm

      5 stars
      The poppy seed salad was the best part of this salad. It brought together all the ingredients in it. The kale and apple worked so well together. It was delicious and easy to make.

      Reply
    19. Moop Brown says

      January 29, 2023 at 9:45 pm

      5 stars
      I'm a big fan of apples in salads and this one in particular looks tasty and healthy as well.

      Reply
    20. Ashley says

      January 29, 2023 at 10:02 pm

      5 stars
      I love how simple and easy this salad is to make! It's such a refreshing combination!

      Reply
    21. Donna says

      January 30, 2023 at 6:17 am

      5 stars
      Love the salad, love the dressing even more!! Will be using it as my go to dressing from now on!

      Reply
    22. Rachna says

      January 30, 2023 at 8:36 pm

      5 stars
      This salad not only looked great but was very satisfying to eat too. I loved the combination of kale and apple. Poppy seeds were a great touch.

      Reply
    23. Genevieve says

      January 30, 2023 at 8:42 pm

      5 stars
      This was really lovely, fresh, sweet, creamy and crunchy. I’m bookmarking this one to make again!

      Reply

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