An overhead shot of a bowl of kale and apple salad alongside some cranberries, kale, apple and pumpkin seeds.
5 from 10 votes

Kale Salad with Apple

This Kale Salad with Apple is made with a few simple ingredients in about 10 minutes. There's hearty kale, crisp apple, pumpkin seeds, cranberries, parmesan and onion all tossed in a buckwheat honey vinaigrette. So good!
Course Lunch, Side Dish, starter
Cuisine Canadian
Keyword kale salad, fall salad
Prep Time 10 minutes
Total Time 10 minutes
Servings 4 people
Calories 304kcal
Author Dawn - Girl Heart Food


  • 6 cups kale -cut into bite-sized pieces
  • 1/3 cup dried cranberries
  • 1/3 cup red onion -thinly sliced
  • 1/4 cup unsalted pumpkin seeds
  • 1 apple -variety of your choice


  • 1/4 cup olive oil
  • 2 tbsp buckwheat honey -or your fave
  • 2 tbsp lemon juice
  • 1/2 tsp salt
  • 1/4 tsp black pepper


  • Place all ingredients for vinaigrette in a small mason jar, cover, and shake to combine.
  • Place kale in a bowl and drizzle vinaigrette over top. Using your hands, rub in the vinaigrette (massage the kale leaves for a minute or so).
  • Toss kale with remainder of salad ingredients.  Best covered and placed in the fridge for a couple hours (though, you can enjoy it right away).  


  • Cut the kale into bite-sized pieces or ribbons.  Nobody want a huge piece of kale.
  • Massage the vinaigrette into the chopped kale and allow it to sit in the fridge, covered, for a bit to allow it to break down slightly when mixed with the vinaigrette.
  • If you want to make this kale salad vegan, simply replace the honey with maple syrup and omit the cheese.
  • Granola as a garnish is highly recommended (I have to thank hubby for this idea).
  • I used buckwheat honey for this honey lemon vinaigrette because it has such a rich 'molasses-like' flavour, but feel free to use whatever honey you have on hand, or even maple syrup.
  • If you are making this salad ahead of time, toss the apples with a little lemon juice to minimize oxidation.
  • Use whatever apple variety you like or have on hand. 
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood

Nutrition (estimate only)

Calories: 304kcal | Carbohydrates: 34g | Protein: 6g | Fat: 18g | Saturated Fat: 2g | Sodium: 332mg | Potassium: 619mg | Fiber: 2g | Sugar: 20g | Vitamin A: 10065IU | Vitamin C: 126.6mg | Calcium: 160mg | Iron: 2.3mg
Nutrition Facts
Kale Salad with Apple
Amount Per Serving
Calories 304 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 2g13%
Sodium 332mg14%
Potassium 619mg18%
Carbohydrates 34g11%
Fiber 2g8%
Sugar 20g22%
Protein 6g12%
Vitamin A 10065IU201%
Vitamin C 126.6mg153%
Calcium 160mg16%
Iron 2.3mg13%
* Nutrition estimate only. Percent Daily Values are based on a 2000 calorie diet.