Melt In Your Mouth Kale Salad


Sometimes I wish I had a magic wand, so I could wave it and make everyone love kale as much as I do. Lucky for me, I think I came up with a recipe to make a kale lover out of just about anyone! I originally got the idea for this salad during a magnificent dinner I had in Miami during Art Basel. Since then, I’ve been slowly recreating and perfecting this salad and today I got it just right.

Taking hearty lacinato (dinosaur) kale and making it melt in your mouth is normally quite the task! But it can be easy, all you need is a food processor, a few minutes to prepare some simple ingredients and voila! Every flavor profile is represented in this recipe – sweet, salty, sour, astringent, bitter, and pungent. In Ayurvedic medicine, they believe that having each taste in a meal acts as a beneficial digestive component leaving your body completely nourished and satisfied. So that’s why it’s no surprise that I feel great after eating this salad.


4.8 from 62 reviews
Melt In Your Mouth Kale Salad
Prep time
Total time
Serves: 2
  • 1 bunch of lacinato or dinosaur kale, stems removed, rinsed and patted dry
  • ⅓ cup currants (or chopped raisins)
  • juice of one lemon
  • 1 tbsp of olive oil
  • 1 tsp local honey
  • ½ cup pine nuts toasted
  • salt and pepper to taste
  • 4 tbsp grated raw parmesan cheese
  1. In a food processor, process kale into small chopped pieces
  2. To make dressing, stir lemon juice, olive oil, honey, salt and pepper together in a large bowl
  3. Add chopped kale, currants, pine nuts and parmesan to bowl with dressing
  4. Stir all ingredients together and serve
  5. (Optional - Save some pine nuts and/or parmesan cheese for top of salad before serving for presentation purposes)
**Choose all organic ingredients if possible**



Kale is a superfood ingredient that has completely transformed my health and my life. I hope you’ll try this recipe to unlock the magic and experience the powers of this amazing plant for yourself and for the ones you love.


Food Babe

P.S. What’s your favorite Kale recipe? Share with me and others in the comments below or on facebook :)


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283 Responses to “Melt In Your Mouth Kale Salad”

  1. Stephanie

    made this for lunch today, we really enjoyed it. will make again!

  2. Nancy

    I’m so glad to see this recipe! I have Kale growing in my garden right now, and I’ve been looking for yummy recipes for when it’s ready to use. I’ve tried Kale chips before, and wasn’t wild about them, but this salad sounds delicious – I think my kids may even like it!!

    Thanks for all you do – you are a great help to me as I try to find ways of feeding my family better & healthier foods..


  3. Lynn

    I am right with you there….I LOVE kale!! Recipe looks great.

  4. Allison

    Hi Vani,

    This recipe looks delicious, and I LOVE cheese, but there are proponents of healthy eating that are totally against cheese, what is your take on it because I eat healthy 99% of the time, but my weakness is cheese, I don`t think I could ever give it up.

  5. SLApple

    My favorite kale salad uses green kale, de-stemmed & chopped. Massage in Bragg’s vinaigrette, a little lime juice, and a dash of cayenne. Then mix in chopped green onion, dried apple juice sweetened cranberries, and slivered almonds. It’s my go-to party salad, it’s so easy & everyone asks for the recipe. We’ve made numerous kale converts from it!
    I’m definitely trying your recipe, too! I had a Caesar dressed Dino kale pizza once & nearly ordered another to take home it was so delicious :)

  6. Heather

    What kind of protein would you suggest to eat along side this for a dinner option?

    • Cathy White (to Heather)

      With that dressing, I’d say salmon! Yum. But Food Babe probably has a better idea. Excited to try this. I’m allergic to sunflower and sesame oils, so I love finding recipes like this with olive oil as the base of the dressing. :)

    • Samantha (to Heather)

      I’m assuming you mean some sort of meat side?

      This recipe is already loaded with “protein”!

  7. stefjo

    Thanks so much. .can’t wait to try it! My favorite kale salad includes lemon juice, olive oil, toasted pine nuts, fresh garlic, feta cheese and salt and pepper. ..very few ingredients but so yummy!

  8. ElegantMarie

    Here’s a kale recipe we love:

    Grilled Tuscan Kale Salad

    Tuscan kale leaves with center spine removed
    High quality olive oil
    1 fresh lemon
    Sea salt
    Shaved Parmesan reggiano

    Pre-heat an electric or stove-top griddle on medium high. Brush all surfaces of the kale leaves with olive oil, then grill, turning as needed to prevent scorching, until crisp.

    In a large salad bowl, break the now-crisp leaves into manageable pieces. Squeeze fresh lemon juice over leaves and toss; sprinkle with sea salt. Top with Parmesan pieces. Enjoy!

  9. Felicia Wills

    This was AMAZING! Thanks for sharing the recipe!!! I usually juice kale and have only recently tried it sauted. This salad was a refreshing treat and I loved it!

  10. Laura Clark

    Yum! Thank you so much for a different vegetable dish to serve to my family. I will take this as a potluck item in the future, too. Thanks again !!!

  11. Summer

    My new favorite salad! Sweet and tangy with just the right amount of everything. Thanks :)

  12. Toby

    This is by far my favorite kale salad. Made it today with my daughter. We used craisins instead of raisins and my daughter put in a bit of lemon zest. Now it is It is her favorite as well.

  13. jean

    Can you use regular organic kale…..? My store don’t carry dinosaur or the other. Thanks :)

  14. LaRue

    LOVED this recipe! Used dried cherries instead of currants/raisins for my own spin. Yummy!

  15. Jessica

    Just made this and am in love with it! Thanks for sharing these delicious, clean, recipes that are easy to prepare and call for ingredients that I already have.

    You are awesome! Keep fighting the good fight!

  16. Jen

    What brand do you recommend for a good food processor for the kale salad?

  17. Donna

    Hubby likes it!!!! Thank you!

  18. Nicole

    My favorite kale recipe, and it’s super easy. Pack it in the morning, and you’ll have a yummy, filling lunch.

    In a large portable container put a few cups of raw shredded kale, a rounded half cup of cooked quinoa, about a quarter cup of crumbled feta cheese, a generous tablespoon of olive oil, two tablespoons of apple cider vinegar (red wine vinegar works fine), and a little salt and pepper. Shake it up. It’s best if you let it sit for an hour or two (or more) in the refrigerator so the kale softens.

    Everything is approximate and to taste. Add a quarter cup of firm cooked lentils if you’re extra hungry. A handful of currants also makes for some nice sweetness.

    • Leslie (to Nicole)

      I’m allergic to cheese (and all dairy), but this sounds amazing!! I’m thinking I could use barley or farro as well! Thanks for the recipe.

  19. Tabitha

    Was a little nervous about the dressing but it turned out great. My garden is banging out kale left and right, will be repeating this for sure!

  20. Diana Hegarty

    Can you use curly kale?

    • Sharon (to Diana Hegarty)

      I used curly kale and it was fantastic! It was well received by the family and extended family foodies.

      • Diana Hegarty (to Sharon)

        Thank you! I ended up making it with the curly kale too, because i had mountains of it, and it came out awesome! I just let just the kale sit with the dressing on it for a couple of hours before I served it and it was amazing.

  21. Ellyn Purcell

    Sounds sooo good. I make my salad with almond chunks and garlic as well as olive oil, carrot shavings and cranberries. I just knead the kale and oil until soft.

  22. cathleen

    I had been reluctant about bitter kale in a salad!? Then a local restaurant manager shared with us his chef’s method: soak the kale in salt water, then massage it. Repeat. Rinse. Their salad is amazing and when I tried the soak and massage at home a few times my kale salad was even better (I use very little olive oil). I also use lemon juice, salt, pepper, lettuces, typical green salad ingredients, sometimes add roasted chicken. Don’t know if there’s really anything to the method or not, but I’m eating my kale salads!

  23. Teresa Ann

    Looks good will try. Do you have any recipes for swiss chard, I have tons and have only been using it in my green drinks.

    • Heidi (to Teresa Ann)

      Saute a bunch of Swiss chard with a tiny bit of oil, salt and pepper on low-med so it has time to soften (leave the ribs they are delicious unlike kale). Then in a nonstick skillet add beaten eggs to make an open face omelette (number of eggs depends on size of skillet but make it frittata style fairly thick). Salt and pepper eggs, crumble some feta, then pile half of the swish chard on top and cover until omelette is firm in top (I like mine a bit wet too). Pile remaining Swiss chard on top and enjoy! This is a delicious lunch or light dinner. One of my absolute favorite recipes!!!

  24. Liz Phipps

    Here’s my recipe: Chop the kale into bite size pieces, massage with a small amount of Pink Himalayan Salt, about two minutes. Add about 1/2 cup cooked plain quinoa, a handful of raw pumpkin seeds, another handful of dried cranberries, dress with lemon juice, Bragg’s apple cider vinegar, olive oil, and pepper. Mix well and taste to see if it needs more salt. You can also add chopped apple and some kind of cheese.

    Teresa Ann: I have a simple and tasty recipe for Swiss chard: wash your leaves well and leave wet. Chop the leaves. You can leave them fairly big since they reduce to nothing. You can use the stems but have to cook them longer. Mince one or two cloves of garlic. Grab the biggest frying pan you have with a lid. Add a splash of olive oil and sauté the garlic being careful not to burn it. Add your stems, if using, and cook for a couple of minutes. Add a pinch of red pepper flakes. Take handfuls of kale and add to the pan, tossing as you add more. Soon it will reduce like spinach. Add a splash of Bragg’s Aminos or soy sauce, cover and let steam on low to desired tenderness. Be sure to stir every few minutes. I have also added julienned carrots and a can of garbanzo beans to make it more substantial. It is very tasty!

  25. Jennifer

    This salad was AMAZING! 1st time ever that there wasn’t any salad left over. Even my picky eater loved it! Thanks for sharing!

  26. Kristen

    Wow, this looks amazing! I love kale too, but I have been having trouble coming up with summer veggie recipes since summer means lots of grilled meat kabobs for hubby, and I usually do a great job of getting veggies in with our stews, braised dishes, and one pot meals. I haven’t been doing my green smoothies, and I need to get back on that. They were yummy! I’m excited though, because soon I’ll have tons of fresh tomatoes from my garden, and my cucumber will be ready in just a few days here, yay!

  27. June

    I am allergic to pine nuts- what would you suggest to replace them? I can do any other kind but those… sorry if it’s been asked. I tried to look but may have missed it.

    • Sheila (to June)

      Here’s another great kale sale recipe: de-stem and shred one bunch of dinosaur kale, add two larger shredded carrots, roasted & salted pistachios, and then some raisins, currants or dried cranberries. For the dressing, mixup 1/4 cup of olive oil, 2 tablespoons apple cider vinegar, 1 tablespoon or more of stone ground mustard, salt & pepper. It’s sooooo good! Sometimes I add a little feta cheese too.

    • Patricia (to June)

      You can replace the pine nuts with sunflower seeds, pumpkin seeds or sesame seeds. These work with most recipes that call for tree nuts. For better flavor, toast the seeds first.

  28. Eleanor


    Swapped out feta for parmesan, toasted pumpkin seeds for pine nuts and added pomegranate seeds…because that’s what I had.

    Never thought of using a food processor, but worked great.


  29. Karen

    So delicious! Glad I finally tried it. Thank you Food Babe!

  30. Rich

    Just bought some organic kale today. I will make the kale salad tomorrow.


  31. Kate

    I just made this for lunch and ate the whole thing. SO good!! And I think I got my required servings of veggies in this one humongous bowl. I will definitely make it again – and share it with my hubby next time.

  32. Sean

    love this salad, finally a Kale salad that rocks, i did swap craisins for the currants after the first batch for a little more tang

  33. Carolyn Kisner

    Can this be made ahead? Does it store well for a few days?

  34. Sarah

    Made this tonight! Yumm! My husband is out of town and I ate 3/4 of it by myself. :/ That’s okay….right?? :)

  35. Diane

    Sounds delish, but I’ve been told by a naturopath and another dr. that raw kale (and broccoli) are very hard on the digestion….what are your thoughts?

  36. Sally McEntire

    Crispy kale or kale chips are one of my families favorite.

  37. Kathleen

    I thought you gave up on dairy and cheese?

  38. esteri

    If you are hypothyroid can you handle a bit of raw cruciferous a day or what ifyou just had a teaspoon of kelp mixed in would that counteract the effects on the thyroid?

  39. ARobs

    This is, without a doubt, THE best kale salad recipe ever! My wife and I had it last night and it was fantastic.

  40. Lisa

    I just made this; very yummy. I think next time i will make it a little less finely chopped as it got a lot of ‘kale juice’ going on but very healthy and delicious. I’d say the only reason I would not make this very often is that the parmesan and pine nuts i bought were very pricey ingredients. Betting CostCo has better prices than Whole foods, but this was an expensive (yet yummy) salad to make. Thanks Food Babe!

  41. Shannon

    This salad was delicious!! I had no idea I loved kale so much :). I added some finely sliced scallions to this recipe and it added that extra kick of flavor.

  42. Rhonda

    I had a very similar salad at a wonderful restaurant in Asheville, NC. It truly was melt-in-your-mouth. I’ve made this recipe twice and it’s flavorful, but it’s more stick-in-your-teeth than melt-in-your-mouth. What am I doing wrong? The second time I made it, I ran the food processor for a longer time hoping that was the issue, but the added process time did not change the consistency of the lacinato kale. Thoughts?

    Thank you.

  43. Alicia

    i thought this tasted really good. My husband, who hates vegetables, liked it well enough (though it’s not his favorite), but my kids hated it. Compared to most kids, my kids eat quite healthy. However, I did not bring them up on eating nonsweet veggies and they love their ranch dressing. Ugh.

  44. Ana

    What other options do we have if we dont have a food processor?

  45. Alexis

    This is a tasty kale salad. It’s not mouthwatering carby potato salad, so don’t get confused! It is delicious, fresh, raw, nutritious kale salad which doesn’t feel like you are sacrificing flavor for having gone for the healthy meal. Two thumbs up!

  46. Jeana

    I made this last week and was shocked at how good it was!! I loved that your recipe involves making your own dressing. Mmm so good. I will e making this time and time again. My boyfriend loved it too!! Thanks food babe!


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