Kale Blueberry Salad

Kale Blueberry Salad is a fresh, vibrant, and nutrient-packed dish that combines the hearty texture of kale with the natural sweetness of blueberries. Tossed with a light vinaigrette and complemented by crunchy nuts and creamy cheese, this salad is both satisfying and refreshing. It’s the perfect blend of health and flavor in one colorful bowl.

Why You’ll Love This Recipe

This salad is as nutritious as it is delicious. Packed with antioxidants from blueberries and vitamins from kale, it’s a wholesome option for lunch, dinner, or a side dish. The contrasting textures—crunchy, juicy, and creamy—make every bite interesting. It’s easy to prep, customizable, and ideal for meal prep or entertaining. Plus, it holds up well without wilting quickly, thanks to the hearty nature of kale.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Fresh kale (curly or lacinato), chopped
• Fresh blueberries
• Feta cheese or goat cheese, crumbled
• Sliced almonds or walnuts, toasted
• Red onion, thinly sliced
• Olive oil
• Lemon juice or apple cider vinegar
• Honey or maple syrup
• Dijon mustard
• Salt and pepper

directions

1. Prepare the kale by removing the tough stems and chopping the leaves into bite-sized pieces.
2. Massage the kale with a small amount of olive oil and a pinch of salt for 1–2 minutes until it softens.
3. In a small bowl, whisk together olive oil, lemon juice or vinegar, honey or maple syrup, Dijon mustard, salt, and pepper to make the dressing.
4. In a large mixing bowl, combine massaged kale, blueberries, sliced red onions, crumbled cheese, and toasted nuts.
5. Drizzle the dressing over the salad and toss gently to combine.
6. Serve immediately or chill for 15 minutes to allow the flavors to meld.

Servings and timing

This recipe serves 4 as a side dish or 2 as a main.
Prep time: 15 minutes
Total time: 15 minutes

Variations

• Add Protein: Include grilled chicken, salmon, or chickpeas for a more filling meal.
• Different Cheese: Swap feta or goat cheese for blue cheese or shredded Parmesan.
• Fruit Options: Substitute or mix in strawberries, apples, or dried cranberries.
• Nut Alternatives: Use pecans, pumpkin seeds, or sunflower seeds for different crunch and flavor.
• Creamy Dressing: Mix Greek yogurt into the vinaigrette for a creamier texture.

storage/reheating

This salad can be stored in an airtight container in the refrigerator for up to 2 days. Because kale is a sturdy green, it won’t wilt as quickly as other leafy salads.

Note: If storing, add the nuts and cheese just before serving to maintain their texture and flavor.

No reheating is needed—this is a cold salad best served fresh or lightly chilled.

FAQs

Can I use baby kale instead of regular kale?

Yes, baby kale is more tender and doesn’t require massaging. It’s a great time-saving substitute.

How do I make this salad vegan?

Use maple syrup instead of honey, and substitute the cheese with a vegan feta or simply omit it.

Can I prep this salad ahead of time?

Yes. You can prepare the kale and dressing separately, then combine just before serving. Add blueberries and cheese at the last minute for best freshness.

What’s the best way to massage kale?

Drizzle with olive oil and sprinkle with salt, then rub the leaves with your hands for a couple of minutes until they darken and soften.

Can I use frozen blueberries?

Fresh is best for texture, but if using frozen, thaw and pat them dry before adding to avoid excess moisture.

What other dressings work well with this salad?

Balsamic vinaigrette, poppyseed dressing, or a citrus-based vinaigrette all pair well with the kale and berries.

Is this salad gluten-free?

Yes, all the ingredients are naturally gluten-free. Just double-check any packaged items like mustard or cheese if you’re sensitive.

How can I make this salad more filling?

Add cooked quinoa, avocado slices, or a protein like grilled chicken or tofu to make it a full meal.

How do I toast nuts for the salad?

Place the nuts in a dry skillet over medium heat for 3–5 minutes, stirring occasionally until fragrant and golden.

Can I use another leafy green instead of kale?

Yes, try spinach, arugula, or mixed greens, though they will be more delicate and should be served immediately after dressing.

Conclusion

Kale Blueberry Salad is a vibrant, healthy, and satisfying dish that’s easy to make and endlessly adaptable. Whether you’re looking for a light lunch, a colorful side, or a make-ahead option for your weekly meal plan, this salad checks all the boxes. It’s a refreshing way to enjoy your greens—and your berries—all year round.

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