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• This Kale Salad Recipe Made My Family Love Kale
• Ingredients & Substitutions
• How To Make Kale Salad
• My Recipe Tips
• Kale Salad (With The Best Dressing) Recipe card
• Recipe Variations
• Recipe Reviews

This Kale Salad Recipe Made My Family Love Kale

If you’re on the fence about kale, let me tell you, this is the kale salad that turned it around for me. Even my picky 8-year-old, who refuses most green salads, has been lighting up at this one since she was 6. And I have a pretty good idea why:

• No bitter kale taste – Fresh kale tastes bitter, but I have an easy trick to remove a lot of that bitterness. Instead, I’d describe the texture here as tender, more mellow, and even mildly sweet.
• Sweet flavor with a variety of textures – Most kale salad recipes I’ve seen lean tangy and savory, which can be delicious, but this sweeter maple flavor profile is my favorite. Plus, it’s perfect for fall with the sweet, chewy dried cranberries , crunchy almonds, and nutty hemp seeds clinging to the curls of the kale. I think these are the reasons even my kids love this one.
• Quick and easy – My kale salad recipe uses fresh, simple ingredients and takes just 10 minutes from start to finish. I love that I don’t have to chop anything except the kale itself!
• Meal prep friendly – In fact, I find the kale texture improves even more after it sits in the fridge, so I often make this salad ahead.

If you’re looking for one of the easiest, most flavorful ways to enjoy (I mean actually enjoy) kale for dinner , this is it. Make it with me!

“I’ve probably made this recipe at least a dozen times. It’s a different, delicious, colorful, and easy recipe to make, and the ingredients, besides the kale, can easily be stocked for the next time. I use the Wholesome Yum Sugar Free Maple Syrup (which I also use in other things.) I don’t usually like raw kale, but in this recipe, it’s a hit. My husband loves it!” –Janice

⭐⭐⭐⭐⭐

Ingredients & Substitutions

Here I explain the best ingredients for my kale salad recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Kale – I prefer curly kale because the curls hold the other components in them, but you can use dinosaur kale or red Russian kale, too. I also made this salad once with a mix of shaved brussels sprouts, cut like the ones in my brussels sprout salad . Or if you have extra kale to use up, consider using the rest to make my kale chips or sauteed kale .
• Dried Cranberries – I’ve made this kale salad with my own sugar-free dried cranberries (it’s easier than it sounds!) as well as store-bought.
• Nuts & Seeds – I used a combination of hemp hearts and sliced almonds , mainly because I like the smaller seeds all over the kale and the larger nuts for more crunch. You can easily swap in pecans or walnuts, or for nut-free options, sunflower seeds or pepitas. If you do buy hemp hearts for this kale crunch salad, you can also use them to make hemp milk .

Kale Salad Dressing:

• Olive Oil – I used regular olive oil . Feel free to use extra virgin olive oil, avocado oil, or any neutral oil you like.
• Maple Syrup – I use my natural Wholesome Yum Sugar Free Maple Syrup . You can also substitute honey (or my sugar-free honey ), which has a milder flavor.
• Apple Cider Vinegar – This gives the dressing a tangy flavor, but most importantly, it tenderizes the kale. Don’t skip it! I’ve also used other acidic ingredients here, like red wine vinegar, white wine vinegar, or lemon juice.
• Dijon Mustard – I mainly add this for flavor, but it also helps emulsify the dressing. I used a tablespoon, but if you want a more neutral taste, I recommend reducing it to a teaspoon. You can also omit it, but the dressing is more prone to separating without it.
• Sea Salt & Black Pepper

How To Make Kale Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Make the dressing. In a small bowl, whisk together the maple syrup, vinegar, mustard, salt, and pepper. Pour the olive oil into the bowl in a thin stream, whisking constantly, until emulsified.
2. Massage the kale. Place the chopped kale into a large bowl. Pour the dressing over it and massage with your hands, until kale softens and is no longer rigid. Massaging sounds weird, but all it really means in this context is grabbing handfuls, squeezing, and releasing. I find it relaxing!
3. Toss the kale salad. Add the cranberries, hemp hearts, and almonds. Toss to coat.

My Recipe Tips

• Massaging is the key to avoiding bitter kale. The process of squeezing the kale leaves with oil and an acid (in this case I use ACV) makes the leaves more tender, easier to chew, and less bitter. Years ago, I used to serve kale salads immediately and wondered why I didn’t like them much — they were bitter and tough to chew. The only kind of kale where I skip this step now is baby kale, which is delicate enough without it.
• Make sure to cut away the thick stems. These are the most bitter part of all. I lay each leaf flat and then cut a narrow V shape along both sides of the stem.
• Can you use pre-cut kale leaves in a bag? Yes, but I don’t think it’s worth it. They often leave some thick stems attached, so I have to sort through them to cut those off, and they’re less fresh than using a bunch of whole kale leaves.
• The kale texture is even better the next day. That’s why I love this kale salad for meal prep! I do add the hemp hearts and almonds right before serving, so they keep their crunch.

Ingredients

Tap underlined ingredients to see the ones I use.

• 5 oz Curly kale (stems removed, chopped) ▢
• 1/2 cup Dried cranberries (I used sugar-free dried cranberries ) ▢
• 3 tbsp Hemp hearts ▢
• 3 tbsp Almonds (sliced) ▢

Dressing:

• 3 tbsp Wholesome Yum Zero Sugar Maple Syrup (or regular if you’re not sugar-free) ▢
• 1 1/2 tbsp Apple cider vinegar ▢
• 1 tbsp Dijon mustard ▢
• 1/4 tsp Sea salt ▢
• 1/8 tsp Black pepper ▢
• 1/4 cup Olive oil ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small bowl , whisk together the maple syrup, vinegar, mustard, salt, and pepper.
2. Pour the olive oil into the bowl in a thin stream, whisking constantly, until emulsified.
3. Place the chopped kale into a large bowl . Pour the dressing over it and massage with your hands for 2-3 minutes , until kale is no longer rigid.
4. Add the cranberries, hemp hearts, and almonds. Toss to coat.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Storage: One of the best things about making kale salad is that, unlike other greens, you can make it ahead, even with the dressing! I’ve kept it in the fridge for as long as a week. I do prefer to add the nuts and seeds right before serving.
• Variations: Check out my variations below for other ways I like to make this salad.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Kale Salad

Recipe Variations

While this version with cranberries and maple dressing is by far my fave, here are some quick and easy variations I’ve made that I also enjoy:

• Savory dressing swap – If you prefer something leaning tangy or savory over sweet, I recommend my lemon dressing or Caesar salad dressing instead. I like both of them with freshly grated parmesan cheese and pine nuts.
• More fall vibes – Sometimes I toss in roasted butternut squash , or fresh apples or pears (or even dried apple chips ). Other roasted root vegetables would also make great additions.
• Add protein – When I want to make this kale salad a complete meal, I fan out sliced lemon garlic chicken (or you can do plain baked chicken breasts ), toss in sauteed shrimp , or place a flaky fillet of air fryer salmon on top. My air fryer pork tenderloin also works well, since it has a similar maple Dijon flavor.

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Kale Salad (With The Best Dressing)

You’ll love this kale salad recipe with curly kale, sweet and crunchy toppings, and the best maple dressing. Easy to make in just 10 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/kale-crunch-salad/

Ingredients

• 5 oz Curly kale (stems removed, chopped)
• 1/2 cup Dried cranberries (I used sugar-free dried cranberries )
• 3 tbsp Hemp hearts
• 3 tbsp Almonds (sliced)

Dressing:

• 3 tbsp Wholesome Yum Zero Sugar Maple Syrup (or regular if you’re not sugar-free)
• 1 1/2 tbsp Apple cider vinegar
• 1 tbsp Dijon mustard
• 1/4 tsp Sea salt
• 1/8 tsp Black pepper
• 1/4 cup Olive oil

Instructions

1. In a small bowl , whisk together the maple syrup, vinegar, mustard, salt, and pepper.
2. Pour the olive oil into the bowl in a thin stream, whisking constantly, until emulsified.
3. Place the chopped kale into a large bowl . Pour the dressing over it and massage with your hands for 2-3 minutes , until kale is no longer rigid.
4. Add the cranberries, hemp hearts, and almonds. Toss to coat.

Maya’s Recipe Notes

Serving size: 1 cup

• Storage: One of the best things about making kale salad is that, unlike other greens, you can make it ahead, even with the dressing! I’ve kept it in the fridge for as long as a week. I do prefer to add the nuts and seeds right before serving.
• Variations: Check out my variations below for other ways I like to make this salad.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)