Have you ever craved a big, refreshing, flavorful salad that actually fills you up? Same. That’s exactly why this everyday kale salad with homemade dressing is on repeat in my kitchen. It’s crunchy, colorful, sweet, salty and sour all at once. And the best part? It keeps beautifully in the fridge for up to four days.
This is the kind of meal prep salad that you can chop once and enjoy all week. The kale is massaged with olive oil and salt until soft, then tossed with roasted almonds, carrots, radishes, cucumber, red onion, feta cheese and golden raisins. The simple homemade “everyday dressing” ties everything together. It’s fresh, flexible and never boring.
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Why this kale salad is perfect for meal prep
Kale is robust. That’s why this salad lasts longer than most leafy green salads. Once you massage the kale with olive oil and salt, it softens without getting soggy.
Here’s why we love it during busy weeks:
- Keeps up to 4 days in the fridge
- Easy to prepare in under 30 minutes
- Fully customizable
- Works as header or page
- Delicious cold or at room temperature
If you’re new to prepping lunches, check out our guide to meal planning for beginners.
How to make this everyday kale salad
Basic ingredients:
- Kale, stems removed and chopped
- Olive oil + salt (for massage)
- Roasted almonds
- Shredded carrots
- Sliced ​​radishes
- Chopped cucumber
- Thinly sliced ​​red onion
- Feta cheese
- Golden raisins
Homemade everyday dressing
A simple mixture of olive oil, vinegar or lemon juice, dijon mustard, salt and pepper. It is balanced and goes well with almost any salad.
Massage in the kale first. Add a drizzle of olive oil and a pinch of salt, then use your hands to rub the leaves until they soften and turn a darker green. This step makes a big difference in the texture.
Then mix it all together or divide it into containers for the week.
How to customize this kale salad with homemade dressing
- Keep all ingredients separate if you’re concerned about sogginess and assemble salads as needed. I like to pre-assemble them in containers just to make life easier and then add the dressing before eating. Otherwise, you can end up with very moist salads. (Get more tips on how to avoid soggy meal prep.)
- Feel free to add protein to this salad! Simple grilled chicken or chickpeas would be my first choice, but really anything can work. Salmon or shrimp also work well
- Dairy-free or vegan? Skip the feta cheese! Nutritional yeast on top of this salad would be a delicious substitution.
- If you just don’t like feta cheese, replace it with gorgonzola, blue cheese or goat cheese!
- Red onions are delicious in this salad, but can be overwhelming. I love the color, so adding red cabbage instead might be a good idea if you can’t eat onions or are more sensitive to the strong taste of red onions. (The other option? Put the sliced ​​red onion in a couple of tablespoons of lemon or lime juice before adding it to the salad. It tames the bite!)
- If you don’t like almonds, try walnuts, cashews, peanuts, seeds or croutons instead for some crunch.
- Golden raisins were another addition to add sweetness and another color, but you can skip them or use dried cranberries or regular raisins.
- You can also use pickled vegetables instead of raw if you have them on hand or feel like adding even more flavor!
- Adding avocado would be great if you have any!
The only thing that would be difficult to change is kale.
If you hate kale, I recommend using spinach or other salad greens, but here’s the caveat: Consider tossing the salad right before you eat it to avoid certain greens.
However, remember that if you are not using kale, there is no need to “massage” the vegetables. Only kale needs that kind of prying to soften up a bit!
How to Recycle This Salad (and Make It More Filling)
Sometimes a salad alone is not enough. It is completely normal.
Here are easy ways to bulk it up
- Stuff it in a pita bread with dressing
- Serve over quinoa, farro or couscous
- Add orzo for a pasta salad feel
- Combine with roasted sweet potatoes
- Serve with the soup
Adding grains makes it even more food prep friendly. It remains satisfying and balanced without extra effort.
Need more inspo? Get 20+ more meal prep salad recipes here.
How to store and serve
This kale salad lasts up to 4 days in the fridge.
You can:
- Keep ingredients separate and assemble daily
- Or pre-assemble and add dressing just before eating
It is not freezer friendly. There’s nothing to heat up, and it tastes great cold or at room temperature. Perfect for office lunches or meals without heating. For more such ideas, check out our guide to cold lunch preparation / no heating.
Ingredient notes and tips
Massage the kale:
Do not skip this step. It breaks down the fibers and improves texture.
Roast the nuts:
Toast the almonds in a dry frying pan for 3-5 minutes until fragrant. It adds depth and crunch.
Balancing taste:
This salad is salty, sweet, crunchy and tangy. If it tastes flat, add a wedge of lemon or a pinch of salt.
Storage notes
This kale salad with homemade dressing will keep in the fridge for up to 4 days. As you might expect, it’s just not freezer friendly. There’s nothing to heat up here, but it tastes fantastic cold or at room temperature.
FAQ
How long does kale salad last in the fridge?
This kale salad will keep for up to 4 days when stored in airtight containers. Kale is robust and holds up better than spinach or mixed greens. For best consistency, add dressing just before eating.
Do I really need to massage kale?
Yes. Massaging kale with olive oil and salt softens the leaves and reduces bitterness. It only takes a few minutes and makes the salad much nicer.
Can I make this salad vegan?
Absolutely. Simply skip the feta or replace it with nutritional yeast. You’ll still get plenty of flavor and texture from the nuts, veggies, and dressing.
Can I freeze kale salad?
No, this salad is not freezer friendly. The fresh vegetables and dressing will not last after thawing. It is best enjoyed fresh within four days.
Which protein goes best with kale salad?
Grilled chicken and chickpeas are easy favourites. Salmon, shrimp, or baked tofu also work well. Choose what suits your week and what you already have.
Happy preparation!
“Everyday” kale salad with homemade dressing
Instructions
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Toast the almonds in a DRY (no oil) skillet over low-medium heat for 5 to 5 minutes, stirring often, until golden and fragrant. (Note: Almonds burn easily, so keep an eye on them!) Transfer to a plate and let cool, then roughly chop.
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After the kale has been cut and washed, place it in a large bowl with the olive oil and salt. Use your fingers to “massage” the olive oil into the kale, until it is glossy and bright green in color and the kale has started to soften a bit. You can add more oil and salt if you want during this process, but a little goes a long way (plus you don’t do it to get too soggy).
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Mix mustard, honey, apple cider vinegar, olive oil, tahini, lemon juice, salt and pepper in a measuring cup. Mix well; taste and adjust the flavors to your liking. Pour the dressing into a container to use on the side.
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Add the kale to your meal prep containers and press down slightly. Top it with the remaining ingredients: cilantro, carrots, red onion, cucumber, radishes, toasted chopped almonds and feta if using. Keep the dressing aside until just before eating. Mix with the dressing and serve!