Can I use curly kale instead of lacinato kale?

Absolutely! Curly kale works wonderfully but may need a longer massage time to become tender. Remove the stems thoroughly as they tend to be tougher in curly varieties. The final texture will be slightly different but equally delicious.

I don't have buttermilk. What can I substitute?

You can easily make a buttermilk substitute by adding 1½ teaspoons of lemon juice or vinegar to ½ cup regular milk and letting it sit for 5 minutes. Alternatively, thinned yogurt works well as a substitution in the dressing.

Is there a shortcut for the crunchy topping?

While the homemade quinoa-seed mix is worth the effort, in a pinch you can substitute with store-bought granola, toasted nuts, or even roasted chickpeas. The texture won't be identical, but you'll still get that crucial crunch factor.

How do I prevent the salad from becoming soggy for meal prep?

For meal prep, store all components separately: massaged kale in one container, dressing in another, and the crunchy topping in a third. Assemble just before eating. If pre-assembling, layer with kale on the bottom, veggies in the middle, and dressing in a separate container.

Kale Salad Recipe

Name: Kale Salad Recipe
Prep time: 40 min
Cook time: 30 min
Total time: 1 h 10 min
Yield: 6
Cuisine: American
Ingredients: 1/2 cup buttermilk; 1 tablespoon olive oil; 1 tablespoon apple cider vinegar; 2 tablespoons mayo (or Greek yogurt); 1 tablespoon Dijon (or whole-grain mustard); 1/4–1/2 teaspoon salt; 1/4 teaspoon pepper; 1/2 small red onion, sliced in thin rounds; 1 cup water; 1 tablespoon baking soda; 10–12 ounces lacinato kale, destemmed and cut into 1-2 inch pieces; 2 tablespoons olive oil; 2 tablespoons lemon juice; 1/4 teaspoon salt; 1/2 cup fresh dill, loosely packed; 1 cup quinoa, cooked; 2 tablespoons olive oil; 1/2 teaspoon salt; 1/2 cup sunflower seeds; 1/2 cup pumpkin seeds; 1/4 cup hempseeds; 1/4 cup sesame seeds; 1 tablespoon tamari or Braggs (optional)

This vibrant Kale Salad is a game-changer for salad lovers and skeptics alike! Tender massaged kale leaves are tossed with a creamy buttermilk dressing, tamed red onions, fresh dill, and topped with an irresistible crunchy quinoa seed mix. The perfect balance of textures and flavors makes this a standout dish that works beautifully as a main course or stunning side. Ready in just over an hour, most of which is hands-off time, this recipe transforms humble kale into something truly crave-worthy.

Why You’ll Love This Recipe

Incredibly Nutritious: Kale is packed with vitamins and minerals, while the seed mix adds protein and healthy fats – making this salad as nutritious as it is delicious.
Perfect Texture: The massage technique transforms tough kale into tender greens, while the crunchy quinoa topper provides the most satisfying contrast.
Make-Ahead Friendly: Components can be prepared days in advance, making assembly quick when you’re ready to serve.
Crowd-Pleaser: Even kale skeptics will be converted by this salad. The creamy dressing and crunchy toppings balance the earthiness of kale perfectly.

Ingredients You’ll Need

Kale: Lacinato kale (also called dinosaur or Tuscan kale) is the star here. Its tender leaves are perfect for salads and easier to massage than curly varieties.
Buttermilk: The base for our tangy, creamy dressing that helps tame kale’s natural bitterness.
Mayo or Greek Yogurt: Adds creaminess to the dressing. Choose yogurt for a lighter option.
Dijon Mustard: Brings a tangy kick that livens up the dressing.
Red Onion: Soaking in a baking soda solution transforms harsh raw onions into sweet, crisp additions without the bite.
Fresh Dill: Adds bright, herbaceous notes that complement the earthy kale beautifully.
Quinoa: When baked, it transforms into a crunchy, protein-rich topping that puts store-bought croutons to shame.
Seeds Mix: Sunflower, pumpkin, hemp, and sesame seeds create a nutritional powerhouse topping with incredible texture.
Lemon Juice: Essential for the massage process, breaking down kale’s tough fibers while adding brightness.
Tamari/Braggs: Optional but recommended for adding umami depth to the seed mix.

Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

Seasonal Twist: Add thinly sliced apple or pear in fall, strawberries in spring, or roasted butternut squash in winter.
Protein Boost: Top with grilled chicken, salmon, or marinated tofu to make it a complete meal.
Cheese Please: Crumbled feta, goat cheese, or shaved parmesan add creamy, salty notes.
Different Greens: Try a mix of kale and romaine for a milder flavor, or swap in Swiss chard for a different nutrient profile.
Herb Variations: Replace dill with basil in summer or parsley year-round for different flavor profiles.

How to Make Kale Salad

Step 1: Prepare the Dressing

Whisk together buttermilk, olive oil, apple cider vinegar, mayo (or yogurt), mustard, salt, and pepper until smooth. Refrigerate while preparing the rest of the salad. This dressing actually improves with time, so making it a day ahead is ideal.

Step 2: Tame the Red Onions

Combine water and baking soda in a bowl. Add thinly sliced red onion rings and soak for 15 minutes. This brilliant trick neutralizes the compounds that cause that harsh bite. Rinse thoroughly afterward to remove any baking soda taste.

Step 3: Massage the Kale

Place destemmed, chopped kale in your serving bowl. Drizzle with olive oil, lemon juice, and salt. Now comes the fun part: massage the kale with your hands for about 5 minutes. You’ll feel it soften and become silky as you work. This step transforms tough kale into a tender, delicious green.

Step 4: Make the Crunchy Quinoa Topper

Toss cooled cooked quinoa with olive oil and salt, then spread in thin layers on sheet pans. Bake at 350°F for about 30 minutes, stirring every 10 minutes until crispy. Separately, mix all seeds with tamari or Braggs and toast for 10 minutes. Once completely cooled, combine seeds with crispy quinoa for an irresistible crunchy topping.

Step 5: Assemble the Salad

Drizzle about half the dressing over the massaged kale and toss well. Taste and add more dressing as needed. Top with the tamed red onions and fresh dill. Sprinkle generously with the crunchy quinoa seed mix just before serving.

Pro Tips for Making the Recipe

Massage Thoroughly: Don’t rush the kale massage – this breaks down the tough fibers for a tender salad.
Cool Quinoa Completely: Before baking the quinoa, ensure it’s completely cooled to help it crisp properly.
Make Components Ahead: Prepare dressing, quinoa topping, and even massage the kale up to 2 days ahead, then assemble just before serving.
Taste As You Go: Kale varies in bitterness, so adjust dressing and salt levels accordingly.
Thin Onion Slices: Cut onions as thinly as possible for the best texture and quickest taming process.

How to Serve

Main Course

Turn this salad into a satisfying main by adding protein like grilled chicken, salmon, or chickpeas.

Side Dish

Pairs wonderfully with roasted meat, hearty soups, or a simple grilled cheese sandwich.

For Gatherings

Double the recipe for potlucks or dinner parties – it holds up well on a buffet table and won’t wilt like other salads.

Note: For maximum crunch, add the quinoa topping right before serving or serve it on the side for guests to add themselves.

Make Ahead and Storage

Make Ahead

Dressing: Keeps for up to 1 week refrigerated
Crunchy Quinoa Topper: Store in an airtight container at room temperature for up to a month
Massaged Kale: Can be prepared 1-2 days ahead and stored covered in the refrigerator

Storing Leftovers

Dressed salad will keep for about 2 days in the refrigerator, though the quinoa topping will soften. For best results, store components separately.

Reheating

No reheating necessary! This is a cold salad. If the dressing thickens in the refrigerator, let it sit at room temperature for 10 minutes before using.

FAQs

Can I use curly kale instead of lacinato kale?

Absolutely! Curly kale works wonderfully but may need a longer massage time to become tender. Remove the stems thoroughly as they tend to be tougher in curly varieties. The final texture will be slightly different but equally delicious.
I don’t have buttermilk. What can I substitute?

You can easily make a buttermilk substitute by adding 1½ teaspoons of lemon juice or vinegar to ½ cup regular milk and letting it sit for 5 minutes. Alternatively, thinned yogurt works well as a substitution in the dressing.
Is there a shortcut for the crunchy topping?

While the homemade quinoa-seed mix is worth the effort, in a pinch you can substitute with store-bought granola, toasted nuts, or even roasted chickpeas. The texture won’t be identical, but you’ll still get that crucial crunch factor.
How do I prevent the salad from becoming soggy for meal prep?

For meal prep, store all components separately: massaged kale in one container, dressing in another, and the crunchy topping in a third. Assemble just before eating. If pre-assembling, layer with kale on the bottom, veggies in the middle, and dressing in a separate container.

Final Thoughts

This Kale Salad recipe transforms what many consider a tough, bitter green into something truly spectacular. The combination of techniques—from massaging the kale to taming the onions to creating that incredible crunchy topping—elevates this from a simple salad to a memorable dish worth sharing. Whether you’re already a kale enthusiast or someone looking to incorporate more greens into your meals, this recipe offers the perfect balance of nutrition, texture, and flavor. Give it a try, make it your own, and watch as it becomes a regular in your meal rotation!

Kale Salad Recipe

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Author: Lisa
Prep Time: 40 minutes
Cook Time: 30 minutes
Total Time: 1 hour 10 minutes
Yield: 6 1x
Category: Salads
Method: Baking
Cuisine: American
Diet: Vegetarian

Print Recipe

Description

A hearty kale salad recipe with layers of flavors and textures including massaged kale, a creamy buttermilk dressing, tamed red onions, fresh dill, and a crispy quinoa topper for added crunch.

Instructions

Make the Dressing: Whisk together buttermilk, olive oil, apple cider vinegar, mayo, Dijon mustard, salt, and pepper. Chill the dressing while preparing the rest of the salad, or make it a day or two in advance for better flavor.
Tame the Red Onions: Place water and baking soda in a bowl with the thinly sliced red onion rings and let them soak for 15 minutes. This neutralizes and removes the pungent, bitter bite. Rinse the onion slices thoroughly to clean off the baking soda residue.
Prepare the Kale: In a salad serving bowl, combine the kale with olive oil, lemon juice, and salt. Massage the kale with your hands to tenderize it, working the liquids and salt into the leaves for about 5 minutes or more. Note: Lacinato kale is naturally more tender; if using other kale types, adjust massage time accordingly.
Make the Crunchy Quinoa Topper: Toss thoroughly cooled cooked quinoa with olive oil and salt. Spread the mixture thinly onto two sheet pans and bake at 350°F for about 30 minutes, stirring every 10 minutes. In a separate bowl, mix sunflower seeds, pumpkin seeds, hempseeds, and sesame seeds with tamari or Braggs (if using). Spread the seed mixture onto a sheet pan and bake for about 10 minutes or until toasted to your preference. Once the seeds and quinoa are completely cooled, mix them together and store in an airtight container for up to a month.
Assemble the Salad: Drizzle about half of the dressing over the kale. Toss to coat, then taste and adjust salt, pepper, and add more dressing according to your preference. Layer on the tamed onions and fresh dill. Top with about 1/2 cup or more of the quinoa crunchies for added texture.

Notes

Lacinato kale is naturally more tender, making it a great choice for this recipe. If using a different type of kale, adjust the massaging time to ensure it’s tender enough.
For the best texture, make sure the quinoa is fully cooled before baking to achieve crunchiness.
The quinoa and seed crunch topper can be made in advance and stored in an airtight container for up to a month.
Adjust the amount of dressing to suit your personal preference—some like it lightly dressed, while others prefer a saucier salad.