If you're craving something packed with veggies, this Chopped Kale Salad with Chicken and Apples is tossed with tangy lemon vinaigrette to give you an easy, tasty meal!
If you are a kale fan, try this Kale Pesto and this Kale Salad with Broccoli Slaw.
This post may contain sales affiliate links. Please see my full Disclosure Policy for details.
If you are looking for ways to get your daily dose of greens, a kale salad is a great solution. Besides the fact that it's super tasty salad, the best part of this recipe is it's really easy to make with ingredients you probably already have in your kitchen.
I know kale sometimes gets a bad rap for being tough and bitter. After trying it several different ways, I figured out the key to a really tasty kale salad is to give the kale leaves a massage with some salt, olive oil and lemon juice!
By adding on some lemon vinaigrette, the acid in the dressing helps to break down the leaves and the tanginess of the vinaigrette nicely offsets the kale but doesn't overpower all the other flavors. It all just works together!
Even if you don’t already love kale, give this salad a try. I think it might just change your mind about it!
Contents:
Ingredient Notes
The full list of ingredients and quantities can be found in the recipe card below.
- Curly kale: While you could substitute another type of kale, curly kale is the best option when you are going to massage it.
- Red pepper: You could substitute either yellow or orange pepper or use a combination of the three. I don't recommend using green pepper in this salad.
- Gala apple: I like gala apples in this salad but you can use your favorite red apple variety.
- Cooked chicken: You can use rotisserie chicken or you can grill or bake a chicken breast to add to the salad.
- Lemon juice: I always recommend using freshly squeezed lemon juice. You'll need one large lemon.
- Champagne vinegar: Its lighter flavor is ideal for salad dressings.
How to make this recipe
The full printable recipe card is below, but let’s walk through the details before you get started.
This is a great recipe to add to your weekly meal prep routine as all components can be prepared beforehand.
Step 1 | Make the vinaigrette. Add all of the dressing ingredients to a small bowl or mason jar. Whisk or shake the jar to combine.
Step 2 | Toast the almonds. Place a small non-stick pan over medium low heat and add the sliced almonds. Toast them for 6-8 minutes, until they start to turn slightly brown. Keep a close eye on them as they can burn quickly.
Step 3 | Massage the kale. Add the chopped kale to a medium mixing bowl and add about a tablespoon of the dressing. Then get your hands dirty and massage the kale. I'd describe this as a cross between kneading bread and tossing a salad. You'll do this for 2-3 minutes until the leaves begin to soften and become a little darker and shinier.
Step 4 | Assemble the salad. When you are ready to eat you'll assemble the salad divide the kale between two salad bowls. Top each with the chopped veggies and chicken. Drizzle on some vinaigrette and toss everything together. Then top with some of the toasted almonds. If you want to make this salad vegetarian, just skip the chicken.
Meal Prep Tip
If you want to meal prep this salad, you can chop the kale, pepper and onion, make the vinaigrette and roast or grill the chicken at the beginning of the week.
Recommended tools
OXO Mini Measuring Cup – I love to use this mini-sized measuring cup when making dressings. It makes it easy to measure out all the liquid ingredients.
Handheld Juicer – I love this juicer. I used to use a different model then got introduced to this one at a small local cooking store and it's become one of my favorite kitchen tools! It's easy to use and gets all the juice out of the lemon or lime.
Small Mason Jar - I love these little jars for making salad dressing! You can put all the ingredients in, shake up the dressing and you are ready to go. Then store any leftovers in the refrigerator and shake again when you are ready to use it.
More salad recipes
If you are looking for more great salad recipes check out these reader favorites:
- Pomegranate Arugula Salad. While this recipe is easy enough for a weeknight meal, the bright lemon flavor and parmesan breadcrumbs give it a touch of elegance.
- Quinoa Chopped Salad in a Jar. This is pasta is perfect for an easy, everyday meal. Tomatoes, mozzarella, pesto and pasta combine for a vegetarian dish that's ready in just under 30 minutes.
Click here to subscribe to Urban Foodie Kitchen's Newsletter for free and fresh small batch recipes right to your inbox!
If you try this recipe, please let me know by leaving a comment with a star rating below. You can also take a photo & tag @urbanfoodiekitchen on Instagram.
Chopped Kale Salad with Chicken and Apples
Ingredients
For the dressing:
- 1 tablespoon champagne vinegar
- 1 teaspoon agave
- 3 tablespoons fresh lemon juice
- 1 tablespoon extra-virgin olive oil
For the salad:
- ¼ cup sliced almonds
- 1 bunch kale, chopped into bite-sized pieces
- ⅓ cup chopped red or yellow pepper
- ¼ cup chopped red onion
- 1 gala or another red apple, chopped
- 4 ounces cooked, chopped chicken
- 2 tablespoons cilantro leaves, chopped
- 1 tablespoon fresh lemon juice
- 1 avocado, diced
Instructions
- Make the dressing. To make the dressing combine the vinegar, agave and lemon juice in a small jar or bowl. Mix well. Add the olive oil and mix again. Set aside until ready to serve the salad.
- Toast the almonds. Add almonds to a non-stick pan and heat over medium-low heat. Toast for 6-8 minutes. Watch the almonds closely to be sure they don't start to burn. Remove from heat and let cool.
- Massage the kale. Add the chopped kale to a medium mixing bowl and add about a tablespoon of the dressing.Then get your hands dirty and massage the kale. I'd describe this as a cross between kneading bread and tossing a salad. You'll do this for 2-3 minutes until the leaves begin to soften and become a little darker and shinier.
- Serve. Divide the kale between two salad bowls. Top with onion, pepper, apple and chicken. Add the cilantro and lemon juice. Toss to coat. Add the avocado and the dressing. Gently toss again. Sprinkle with toasted almonds and serve.
This post was originally published in April 2018. It was updated in April 2024 with some new information and photos. No changes were made to the original recipe.
Gloria
What a great salad for lunch or dinner. Perfect for summer eating. With the added protein from the chicken, this is the perfect meal to have on the patio, after work with a glass of wine.
Lorie
Yes to the small Ball jars! They are so handy to have around! Can not wait to make this!
FoodieGirlChicago
Aren't the Ball jars the best?! Enjoy the salad!
Dominique | Perchance to Cook
How yummy! This salad has the perfect amount of crunch and texture! Love that there is avocado and chicken here as well. It makes for the perfect well rounded salad!
Julie
You are speaking my language with this salad! I pack a salad for lunch almost everyday in the summer and especially love them with sliced nuts. I really love kale because it seems to hold up so much better than lettuce -- if I pack a week's worth of salads on Sunday, kale is still crunchy on Friday, whereas lettuce is often getting a little sad.
Rachel
A good chopped salad is my favorite way to enjoy kale. Your's sounds so bright and fresh tasting with the homemade lemon vinaigrette! I think this salad and me have at date on Monday at noon!
Anne Murphy
What a great sounding green salad! I like massaged kale best, myself, but chopped works, too...
Kitty
This looks scrumptious! I love a colorful salad filled with fruits and nuts. The more beautiful a salad is the more I want to healthier, lighter meals!
Mary Bostow
I love using fresh kale from our garden, I sneak it into soups as well! Thank you for this delicious salad recipe!
Renee Gardner
This looks like my dream lunch!! I love lemon vinaigrette with kale and your toppings take it over the top!
Amanda
You are so right! Massaging the kale make all the difference, but lately, I've been obsessed with chopped salads. Your recipe is making my mouth water!
Jessica Knott (swanky recipes)
I love love love kale in my salad but haven't used it in salads all summer long! I can't wait to get home from vacation and get back into the kitchen to make my favorites again and try this new salad recipe!
Stacey
Such a gorgeous salad! And that salad dressing sounds lovely, can't wait to give this a try soon!
Heather
Great combination of ingredients .. gorgeous to serve and love the crunch factor! Perfect healthy salad and so super tasty!
Gene
This salad is so colorful. I love the sweetness, crunch, healthy fats and faithful chicken protein.