The Chick-fil-A Kale Crunch Salad is a perfect blend of crunchy, fresh greens and a tangy-sweet vinaigrette. Loved for its simplicity and wholesome ingredients, it’s a delicious, guilt-free option. With this copycat recipe, you can recreate the magic at home—easy, affordable, and just as tasty. Dive in to learn how to make this salad and customize it to your liking!
Why You’ll Love This Recipe
The Chick-fil-A Kale Crunch Salad recipe has captured hearts for good reason. Here’s why you’ll love it:
- Simple and Fresh Ingredients: Made with basic yet nutritious ingredients like kale, cabbage, and almonds, this salad is wholesome and satisfying.
- Easy to Make: With minimal preparation and just a few steps, it’s perfect for busy weeknights or quick lunches.
- Healthy and Nutritious: Packed with fiber, vitamins, and healthy fats, this salad supports a balanced diet without compromising on taste.
- Budget-Friendly: Skip the drive-through and make it at home for a fraction of the cost, while still enjoying the same flavors.
- Customizable: This recipe is a canvas for creativity—add proteins like grilled chicken, swap in your favorite greens, or mix in dried fruits for a sweeter touch.
- Perfect for Meal Prep: It stores well and tastes even better as the flavors meld, making it an excellent option for meal prepping ahead of a busy week.
Key Ingredients and Their Role
Understanding the ingredients is key to making a delicious and authentic Chick-fil-A Kale Crunch Salad. Here’s a breakdown of the essential components:
Kale
- Why It’s Used: Kale is the star of this salad, known for its hearty texture and nutrient density.
- Nutritional Benefits: High in vitamins A, C, and K, plus a great source of fiber and antioxidants.
- Preparation Tip: Massage the kale with a little oil or dressing to soften it and enhance its flavor.
Cabbage
- Why It’s Used: Adds a complementary crunch and mild sweetness to balance the kale.
- Types: Green or red cabbage can be used, depending on your preference or availability.
- Nutritional Benefits: Provides vitamin C, potassium, and additional fiber.
Almonds
- Why It’s Used: Adds a nutty flavor and crunchy texture that contrasts with the soft greens.
- Preparation Tip: Toast the almonds for a deeper, richer taste.
Apple Cider Vinegar
- Why It’s Used: The base for the tangy vinaigrette, bringing a bright, zesty flavor.
- Health Benefits: Known to support digestion and add a probiotic boost.
Dijon Mustard
- Why It’s Used: Adds a subtle tang and helps emulsify the vinaigrette for a smooth texture.
- Flavor Note: Provides depth without overpowering the other ingredients.
Sweetener
- Why It’s Used: Balances the tanginess of the vinegar and mustard.
- Options: Use honey, maple syrup, or a low-calorie alternative like stevia, depending on your dietary needs.
Optional Ingredients to Personalize the Salad
- Cheese: Add crumbled goat cheese or shredded Parmesan for a creamy and salty touch.
- Dried Fruit: Toss in dried cranberries or raisins for a hint of sweetness.
- Protein: Make it a full meal by adding grilled chicken, crispy tofu, or shrimp.
Making the Apple Cider Dijon Vinaigrette
The Apple Cider Dijon Vinaigrette is the heart of the Chick-fil-A Kale Crunch Salad. Its tangy, slightly sweet flavor ties all the ingredients together. Here’s how to create it perfectly:
Ingredients for the Vinaigrette
- Apple Cider Vinegar: The star ingredient that adds a bright, tangy kick.
- Dijon Mustard: Helps bind the dressing and provides a subtle sharpness.
- Sweetener: Balances the acidity—use honey, maple syrup, or a sugar substitute.
- Olive Oil: Adds richness and helps the dressing coat the salad evenly.
- Salt and Pepper: Enhances the overall flavor and ensures the dressing isn’t bland.
Step-by-Step Guide to Making the Vinaigrette
- Combine the Base Ingredients: In a small bowl or jar, add apple cider vinegar, Dijon mustard, and sweetener. Whisk or shake to mix.
- Emulsify with Olive Oil: Slowly drizzle in the olive oil while whisking continuously. This ensures the dressing becomes creamy and well-combined.
- Season to Taste: Add a pinch of salt and pepper, then taste the dressing. Adjust the seasoning or sweetness as needed.
- Let It Rest: Allow the vinaigrette to sit for 5–10 minutes before using. This helps the flavors meld together.
Tips for Success
- Use Fresh Ingredients: Fresh apple cider vinegar and high-quality olive oil make a big difference in flavor.
- Adjust Sweetness: If the dressing feels too tangy, add a little extra sweetener to balance it out.
- Double the Recipe: Make extra vinaigrette—it stores well in the fridge for up to a week and works great on other salads or as a marinade.
How to Make Chick-fil-A Kale Crunch Salad
Recreating the Chick-fil-A Kale Crunch Salad at home is simple and straightforward. Follow these step-by-step instructions to assemble a fresh and delicious salad that rivals the original.
Ingredients You’ll Need
- Kale: Fresh and washed, stems removed, and leaves chopped into bite-sized pieces.
- Cabbage: Thinly sliced; green or red cabbage works well.
- Almonds: Sliced or slivered, preferably toasted for added flavor.
- Apple Cider Dijon Vinaigrette: Prepared using the recipe outlined in Section 3.
Step-by-Step Instructions
Prepare the Kale
Wash the kale thoroughly and pat it dry. Remove the tough stems and chop the leaves into bite-sized pieces. Place the kale in a large bowl and massage it with a small amount of the vinaigrette. Massage for 1–2 minutes until the leaves soften and darken in color.
Slice the Cabbage
Using a sharp knife or mandoline, thinly slice the cabbage. Add it to the bowl with the kale.
Toast the Almonds (Optional)
Heat a small skillet over medium heat. Add the sliced almonds and toast them for 2–3 minutes, stirring frequently, until golden brown and fragrant.
Combine the Ingredients
Add the toasted almonds to the bowl with the kale and cabbage. Toss gently to mix the greens and nuts evenly.
Dress the Salad
Drizzle the Apple Cider Dijon Vinaigrette over the salad. Start with a small amount and add more as needed, tossing well to coat all the ingredients.
Taste and Adjust
Taste the salad and adjust the seasoning. Add a pinch of salt or an extra splash of vinaigrette if needed.
Serve and Enjoy
Transfer the salad to a serving dish and garnish with a few extra almonds for a finished look.
Recipe Variations and Substitutions
The beauty of the Chick-fil-A Kale Crunch Salad lies in its simplicity, but it’s also incredibly versatile. Here are ways to customize and adapt the recipe to suit your preferences, dietary needs, or what you have on hand.
Greens Substitutions
- Spinach: Swap part or all of the kale for fresh spinach if you prefer a milder flavor.
- Mixed Greens: A mix of baby greens or arugula can add a tender texture and peppery note.
- Swiss Chard: Use chopped Swiss chard for a slightly earthy, vibrant alternative.
Nuts and Seeds Variations
- Other Nuts: Replace almonds with pecans, walnuts, or hazelnuts for a different flavor profile.
- Seeds: Use sunflower seeds or pumpkin seeds for a nut-free option. Toast them for extra crunch.
Dressing Tweaks
- Citrus Twist: Add a splash of fresh orange or lemon juice to the vinaigrette for a bright, zesty flavor.
- Honey Mustard: Substitute Dijon mustard with honey mustard for a sweeter, tangier dressing.
- Balsamic Option: Replace apple cider vinegar with balsamic vinegar for a richer, slightly sweet dressing.
Sweetener Options
- Maple Syrup: Use maple syrup instead of honey for a plant-based sweetener.
- Brown Sugar: A pinch of brown sugar adds a molasses-like depth to the dressing.
Protein Additions
- Grilled Chicken: Add sliced grilled chicken breast for a hearty, protein-packed meal.
- Tofu: Pan-fry or bake tofu cubes for a plant-based protein boost.
- Shrimp: Toss in sautéed or grilled shrimp for a seafood twist.
Extra Toppings
- Cheese: Crumbled goat cheese, feta, or shaved Parmesan adds creaminess and a salty note.
- Dried Fruit: Toss in dried cranberries, raisins, or chopped dates for a touch of sweetness.
- Fresh Fruit: Add diced apples, pears, or fresh berries for a fruity flair.
Gluten-Free and Vegan Adjustments
- Vegan Dressing: Ensure your sweetener (e.g., maple syrup) and Dijon mustard are vegan-friendly.
- Gluten-Free Nuts: Use certified gluten-free nuts to avoid cross-contamination.
Bulk It Up
- Quinoa: Mix in cooked quinoa for added texture and protein.
- Chickpeas: Roasted chickpeas add crunch and protein, making it a more filling dish.
Sample Combos to Try
- Sweet and Savory: Kale, cabbage, dried cranberries, toasted walnuts, and a maple vinaigrette.
- Mediterranean Style: Kale, spinach, feta cheese, sun-dried tomatoes, and balsamic dressing.
- Protein-Packed: Kale, cabbage, grilled chicken, roasted chickpeas, and a honey Dijon dressing.
Tips for the Best Kale Crunch Salad
Making the perfect Chick-fil-A Kale Crunch Salad requires attention to detail and a few expert tips. Here’s how to ensure your salad turns out fresh, flavorful, and irresistible every time:
Use Fresh Ingredients
- Kale and Cabbage: Choose vibrant, crisp leaves for maximum flavor and texture. Avoid wilted or overly tough greens.
- Nuts: Use fresh, high-quality almonds. If they’ve been sitting in your pantry for a while, toast them to refresh their flavor.
Properly Prep the Kale
- Remove the Stems: The stems are fibrous and can be unpleasant to eat. Strip the leaves off before chopping.
- Massage the Leaves: Gently massage the kale with a little oil or dressing to break down its tough texture. This step is essential for tender, flavorful greens.
Slice Cabbage Thinly
- Even Slicing: Use a sharp knife or a mandoline slicer to achieve thin, uniform shreds of cabbage.
- Mix Textures: For added variety, combine finely shredded cabbage with slightly thicker slices.
Toast the Almonds
- Why Toast?: Toasting brings out the nutty aroma and adds depth to the flavor.
- How To Toast: Heat a skillet over medium heat, add the almonds, and stir frequently for 2–3 minutes until golden. Watch closely to avoid burning.
Balance the Dressing
- Adjust Sweetness and Tang: Taste the vinaigrette before adding it to the salad. If it’s too tangy, add more sweetener. If it’s too sweet, add a splash of vinegar.
- Don’t Overdress: Start with a small amount of dressing and toss the salad thoroughly. You can always add more if needed.
Customize for Personal Taste
- Experiment with Add-Ins: Don’t hesitate to mix in other toppings like dried fruit, cheese, or proteins to suit your preferences.
- Play with Dressing Variations: A citrus vinaigrette or honey mustard dressing can bring a fresh twist.
Chill Before Serving
Enhance the Flavors:
Allow the salad to sit in the fridge for 10–15 minutes after dressing. This gives the ingredients time to absorb the flavors of the vinaigrette.
Serve Fresh
- Best Texture: Serve the salad immediately after tossing with the dressing for the freshest, crunchiest results.
- Avoid Sogginess: If preparing ahead, keep the dressing separate and toss just before serving.
Meal Prep Like a Pro
- Store Components Separately: Keep the greens, almonds, and dressing in separate containers. Assemble when ready to eat.
- Use Airtight Containers: Store kale and cabbage in airtight containers with a paper towel to absorb moisture and keep them crisp.
Don’t Skip the Vinaigrette Rest Time
Blend Flavors:
Let the vinaigrette rest for at least 5 minutes before using it. This ensures the flavors meld together and become more harmonious.
Serving Suggestions
The Chick-fil-A Kale Crunch Salad is a versatile dish that pairs well with a variety of meals and makes a great standalone dish. Here are some ideas for what to serve with it, whether you’re making it the star of the show or complementing other dishes:
As a Side Dish
- Grilled Chicken: Serve the kale crunch salad alongside a perfectly grilled chicken breast for a light yet protein-packed meal.
- Fish: Pair it with grilled or baked salmon, tilapia, or other fish for a fresh and healthy combo.
- Sandwiches and Wraps: The salad complements a variety of sandwiches or wraps, such as turkey, chicken, or veggie wraps. The crunchiness balances the softness of the sandwich filling.
- BBQ: Pair with grilled meats like steak, pork chops, or even BBQ chicken. The tangy vinaigrette will cut through the richness of BBQ flavors.
As a Main Course
- Add Protein: Turn the salad into a filling meal by adding grilled chicken, shrimp, steak, or even crispy tofu for a plant-based option.
- Add Beans or Chickpeas: For a hearty, vegetarian version, toss in roasted chickpeas or black beans. These ingredients add protein and make the salad more satisfying.
- Quinoa or Rice: Serve the salad over a bed of quinoa or rice for extra carbs, making it a complete meal. The grain base pairs perfectly with the crunch of the kale and cabbage.
With Soup
- Tomato Soup: The refreshing, crisp salad pairs wonderfully with a bowl of creamy tomato soup. The contrast of textures is delightful.
- Chicken or Vegetable Soup: Whether it’s a hearty chicken noodle or a vegetable-based broth, the kale crunch salad will add a fresh and crunchy element to the meal.
On Its Own
- Perfect Lunch or Dinner: The salad is a great standalone meal for lunch or dinner. With the right amount of dressing, it’s filling enough to enjoy on its own.
- Meal Prep: Make a large batch and portion it into containers for a healthy, easy-to-grab meal throughout the week.
For Special Occasions or Entertaining
- Potlucks and Parties: The salad’s vibrant colors and crunchy texture make it a fantastic option for potlucks, barbecues, or gatherings. It’s a great way to serve a healthy side at large events.
- Holiday Meals: Serve it as a refreshing side dish for holiday dinners like Thanksgiving, Christmas, or Easter. It balances out heavier dishes like mashed potatoes and casseroles.
With Dips and Appetizers
- Guacamole and Salsa: Pair the salad with a side of guacamole and salsa for a more casual, fun meal. The crunch of the salad complements the smoothness of the dip.
- Hummus: Serve with a variety of hummus flavors for a Mediterranean-inspired spread.
How to Store Chick-fil-A Kale Crunch Salad
The Chick-fil-A Kale Crunch Salad can be stored and enjoyed later, making it a great option for meal prep. However, since it contains fresh ingredients, it’s important to store it properly to maintain its texture and flavor. Here’s how to store the salad and keep it fresh for as long as possible:
Storing the Salad Without Dressing
Keep Components Separate:
For the best texture and freshness, store the salad components (kale, cabbage, almonds) separately from the dressing. This will help prevent the greens from wilting and becoming soggy.
Use Airtight Containers:
Place the salad ingredients in airtight containers to preserve their freshness. You can also line the containers with a paper towel to absorb excess moisture, which helps keep the greens crisp.
Refrigeration:
Store the prepped salad in the fridge. It will stay fresh for up to 3-4 days, but it’s best to eat it within the first 2 days for optimal flavor and crunch.
Storing the Vinaigrette
Store in a Separate Jar or Bottle:
The vinaigrette should also be stored in an airtight container, such as a jar or bottle. Shake well before each use to recombine any separation that may occur.
Refrigeration:
Store the vinaigrette in the fridge for up to 1 week. If the dressing thickens after chilling, simply warm it up slightly and whisk to bring it back to the right consistency.
Storing Assembled Salad
If you’ve already mixed the salad with the dressing, it’s still possible to store it, but the texture may change over time.
Use Within 1 Day:
If you’ve dressed the salad, it’s best to eat it within the same day, as the kale and cabbage will begin to soften.
Keep it Covered:
If you must store the dressed salad for a short time, keep it covered tightly with plastic wrap or in an airtight container to minimize air exposure.
Freezing the Salad
Avoid Freezing Fresh Greens:
It’s not recommended to freeze kale and cabbage, as freezing will affect their texture and make them mushy when thawed.
Freezing Protein and Dressing:
If you plan to add proteins (like grilled chicken) or make extra dressing, you can freeze them in separate containers. The dressing can be frozen for up to 1 month, and proteins like chicken can be frozen for up to 3 months. Just be sure to thaw them before adding them to the salad.
How to Revive Leftovers
Rehydrate the Salad:
If the salad has wilted a bit after storage, you can revive it by adding a fresh drizzle of vinaigrette or a splash of water. Toss gently to bring back some crispness.
Add Fresh Toppings:
To restore the salad’s crunch, consider adding fresh toasted almonds, fresh greens, or additional crispy veggies like bell peppers or cucumbers.
Meal Prep Tips
Prep Ingredients in Bulk:
If you’re preparing the salad for the week, chop the kale, slice the cabbage, and toast the almonds in advance. Store the components in separate containers, and dress only when you’re ready to eat.
Perfect for Lunches:
Portion the prepped ingredients into individual containers for grab-and-go lunches throughout the week. Just add the dressing when ready to eat to ensure the salad stays fresh.
Nutrition Information
The Chick-fil-A Kale Crunch Salad is not only delicious but also offers a variety of health benefits. Packed with fresh vegetables, healthy fats, and a zesty vinaigrette, this salad is a nutritious choice for anyone looking to eat more greens and maintain a balanced diet. Here’s a breakdown of the key nutritional components of the salad:
Calories
The Chick-fil-A Kale Crunch Salad is a relatively low-calorie option, especially if you control the portion of dressing used. On average, one serving of the salad (without the dressing) contains about 150-200 calories. Adding the dressing typically adds 100-150 calories, depending on how much you use. This makes the salad a great option for those looking to enjoy a filling yet light meal.
Protein
The base ingredients (kale, cabbage, almonds) provide a modest amount of protein, but the real protein boost comes from adding chicken, tofu, or other proteins. If you add a 4-ounce serving of grilled chicken, you can increase the protein content by 25-30 grams. A plant-based option, like adding chickpeas or tofu, can contribute 15-20 grams of protein per serving.
Fiber
The kale and cabbage in the salad are both excellent sources of dietary fiber. A serving of the salad provides 4-6 grams of fiber, helping to promote digestive health and keep you feeling full longer. Adding fiber-rich ingredients like beans, quinoa, or additional vegetables can further boost the fiber content.
Healthy Fats
The salad includes healthy fats from the almonds and the olive oil in the vinaigrette. Almonds provide about 6-8 grams of fat per serving, mostly from monounsaturated fats, which are heart-healthy. Olive oil, a key ingredient in the vinaigrette, adds about 10-12 grams of healthy fats per serving of dressing. These fats are essential for maintaining good cholesterol levels and supporting overall health.
Vitamins and Minerals
- Vitamin K: Kale is rich in Vitamin K, which plays a vital role in bone health and blood clotting. A serving of kale provides more than 100% of your daily recommended intake of Vitamin K.
- Vitamin C: Both kale and cabbage are high in Vitamin C, which supports the immune system and promotes healthy skin.
- Calcium: Kale is also a good source of calcium, contributing to strong bones and teeth.
- Iron: The leafy greens in the salad provide a plant-based source of iron, essential for oxygen transport in the blood.
- Potassium: The salad offers a good dose of potassium, which helps regulate fluid balance and support proper muscle function.
Carbohydrates
The salad is relatively low in carbohydrates, making it suitable for those following a lower-carb or ketogenic diet. A serving contains approximately 10-15 grams of carbs, most of which come from the fiber in the vegetables. The carbohydrates from the dressing (if using sweetener) are also minimal.
Sodium
The salad is naturally low in sodium, but the vinaigrette can contribute some depending on the amount of salt used. On average, the dressing adds 150-200 milligrams of sodium per serving. If you are watching your sodium intake, you can reduce the amount of salt in the dressing or skip any added salt entirely.
Gluten-Free and Dairy-Free
The Chick-fil-A Kale Crunch Salad is naturally gluten-free and dairy-free as long as you stick to the basic ingredients and dressing. For a vegan version, ensure that your sweetener (like honey) and mustard are plant-based.
Customizing for Diets
- Low-Carb/Keto: If you’re following a low-carb or keto diet, reduce the dressing’s sweetener or eliminate it altogether. Adding more protein-rich toppings like grilled chicken or tofu can keep the carb count low.
- Vegan/Vegetarian: Make the salad vegan by using maple syrup as the sweetener and avoiding any animal-based protein or cheese.
- Paleo: To make this salad paleo-friendly, replace the dressing’s sweetener with a natural sweetener like coconut nectar, and ensure all other ingredients are whole and unprocessed.
Sample Nutrition Breakdown (per serving)
- Calories: 250-350 (depending on protein and dressing amount)
- Protein: 6-30 grams (based on added protein)
- Carbohydrates: 12-20 grams
- Fiber: 4-6 grams
- Fat: 15-20 grams
- Sodium: 150-200 milligrams
Conclusion
The Chick-fil-A Kale Crunch Salad is a fresh, flavorful, and versatile dish that’s perfect for anyone looking for a healthy and satisfying meal. With its combination of nutrient-packed greens, crunchy almonds, and tangy vinaigrette, it’s a great option for a light lunch, side dish, or even a main course when paired with protein. Whether you enjoy it as-is or customize it with your favorite ingredients, this salad can easily fit into various diets and preferences. By following the simple tips, substitutions, and storage suggestions, you can enjoy this refreshing salad all week long. Make it your go-to recipe for a delicious, nutritious, and crowd-pleasing meal!
FAQS
Chick Fil A Kale Crunch Salad Recipe
Ingredients
Kale salad:
- 6 cups curly kale thinly sliced about 1 large bunch
- 2 tablespoon olive oil divided
- 2 cups green cabbage thinly sliced about ½ of a medium head of cabbage
- 1 cup almonds
- ½ teaspoon salt
Optional:
- 1 cup feta cheese crumbled
- 2 apples diced
- blueberries
Dijon apple cider vinaigrette:
- ¼ cup olive oil
- 3.5 tablespoon apple cider vinegar
- 2.5 tablespoon maple syrup
- 1.5 tablespoon dijon mustard
- ½ teaspoon black pepper
- ½ teaspoon salt
- ½ teaspoon garlic powder
Instructions
- In a large mixing bowl, add kale and drizzle with 1 tablespoon of olive oil. Use your hands to massage the oil into the kale. Continue until kale is soft and tender (about 3-4 minutes). Add cabbage to the bowl and set aside.
- In a small pan over medium heat, add 1 tablespoon of olive oil. Once hot, add almonds and salt. Allow the almonds to toast, stirring frequently for about 3-5 minutes. Once almonds are cool, use a sharp knife to chop them up into small pieces.
- Top kale and cabbage with almonds, feta cheese and diced apples (if using).
- Combine all vinaigrette ingredients in a mason jar or container with a lid. Close the lid and shake to combine. Adjust spices to meet desired taste preferences!
- Drizzle with vinaigrette and toss to combine.