Healthy Kale Crunch Salad (low-carb and keto-friendly)
This vibrant and refreshing Kale Crunch Salad combines nutrient-rich kale, crisp cabbage, juicy blueberries, and crunchy toasted nuts, all tossed in a tangy Apple Cider and Dijon Mustard vinaigrette, creating a delicious and healthy dish that's perfect for a light lunch or side salad.
Servings: 8
Calories: 214kcal
Ingredients
Kale Crunch Salad Ingredients
- 8 cups Chopped Kale
- 4 cups Shredded green cabbage
- 2/3 Cup Fresh Blueberries (rinsed & patted dry)
- 1/2 Red Onion (peeled and thinly sliced)
- 1/4 Cup Raw Walnuts, chopped
- 1/3 Cup Sliced Almonds
Cider Vinaigrette Dressing
- 1/2 cup apple cider vinegar
- 1/2 cup extra virgin olive oil
- 2 tsp Maple syrup (sugar-free)
- 2 garlic cloves, minced
- ½ tsp onion powder
- ½ tsp Dijon mustard
- 1/2 tsp sea salt
- 1/4 tsp lemon zest
Instructions
- Preheat your oven to 350°F. Spread the chopped walnuts and sliced almonds evenly on a baking sheet and bake for 2-4 minutes, stirring halfway through. The time will vary depending on the size of your chopped walnuts and sliced almonds.
- Once they are fragrant and lightly golden, remove the baking sheet from the oven and set aside to let the nuts cool completely.
- Rinse the kale thoroughly and shake off excess water by patting the leaves dry with a clean kitchen towel. Remove the tough stems by stripping the leaves. * I use a bag of prewashed chopped kale.
- Chop the kale leaves into bite-sized pieces and place them in a large mixing bowl.
- Rinse the green cabbage and remove any damaged or wilted outer leaves. Cut the cabbage into quarters, and remove the tough core from each quarter. Then, thinly slice the cabbage quarters crosswise to create shreds.
- Add the shredded cabbage to the bowl with the kale.
- Add the rinsed and dried blueberries, sliced red onion, and cooled, toasted nuts to the bowl with the kale and cabbage.
- To make the dressing for the kale salad, grab a bowl or a jar and whisk together the apple cider vinegar, sugar-free maple syrup, minced garlic, onion powder, Dijon mustard, sea salt, lemon zest, and a few grinds of black pepper until well combined.
- Slowly drizzle in the extra-virgin olive oil while continuously whisking to create an emulsion. If using a jar, you can shake it after adding the olive oil. This will help the dressing become smooth and well-blended. I like to use an immersion blender.
- Drizzle the Apple Cider and Dijon Mustard vinaigrette over the salad ingredients. Gently toss the salad using tongs or salad servers until all the ingredients are well coated with the vinaigrette.
- Let the salad sit at room temperature for about 20 minutes before serving to allow the kale to soften slightly. Give the salad a final toss, and enjoy!
Notes
The nutritional info for this recipe does not include carbs from the sugar alcohols or sweeteners in the maple syrup, as most subtract to calculate net carbs.
Top Tips And Tricks For Making Crunchy Kale Salad
- Massage the kale: After chopping your kale, sprinkle a pinch of salt and drizzle a small amount of the vinaigrette over the leaves. I like to massage the kale with my hands for a couple of minutes—it sounds crazy, but it helps soften the leaves!
- Toast the nuts in a dry skillet: If you don't want to use the oven, you can easily toast the nuts in a dry skillet over medium heat. Just make sure you stir often to prevent burning and remove from heat once lightly golden.
- Use a mandoline for even slicing: If you have a mandoline slicer, you can easily get evenly thin red onion and cabbage slices.
Save time with prewashed and cut produce: I like to save time when I can, so I used a bag of prewashed and cut kale, pre-shredded cabbage mix, and pre-sliced almonds! - Dress the salad lightly: I always start with less dressing than I think I need and then add more as needed. My hubby, on the other hand, wants every single drop of salad dressing on his.
- Storage Instructions: If you're preparing the salad in advance, store the chopped kale, shredded cabbage, sliced red onion, and toasted nuts separately in airtight containers in the refrigerator. Wash and dry the blueberries, then store them in a separate container in the fridge.
- Serving Instructions: When ready to serve, toss the salad ingredients in a large bowl and drizzle with your desired amount of vinaigrette. If you have any leftover dressed salad, store it in an airtight container in the refrigerator for 1 day if you prefer it super crisp and fresh. I like it on the second day as the kale is softened, and the dressing tastes a bit stronger.
Nutrition
Calories: 214kcal | Carbohydrates: 12g | Protein: 4g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 11g | Trans Fat: 0.001g | Sodium: 180mg | Potassium: 329mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1742IU | Vitamin C: 59mg | Calcium: 106mg | Iron: 1mg
