chick fil a kale salad recipe
As a busy professional, I’m always searching for quick, healthy meals that taste great. That’s why I fell in love with the Chick-fil-A Kale Crunch Salad. It’s a mix of crunchy kale, crisp cabbage, and toasted almonds, all dressed in a tangy-sweet apple cider vinaigrette. I knew I had to make it at home, and I’m excited to share how with you today.
Table of Contents
Understanding the Classic Chick Fil A Kale Crunch Salad
The History Behind the Popular Menu Item
The Chick Fil A Kale Crunch Salad is a favorite among health-conscious fast-food lovers. It combines crisp kale, crunchy cabbage, and toasted almonds. The Dijon apple cider vinaigrette adds a unique flavor that keeps people coming back.
As more people seek healthy, easy meals, this salad stands out. It’s a better choice than many fast-food options.
What Makes This Salad Special
The Chick Fil A Kale Crunch Salad is more than a side dish. It’s a full meal packed with nutrients. Each serving has about 205 calories, with 13g of carbs, 4g of protein, and 17g of fat.
It includes curly green kale, green cabbage, roasted almonds, and a tangy Dijon apple cider vinaigrette. This mix of flavors is what makes it special.
One unique feature is the massaged kale. This method makes the kale tender and flavorful. You can also add your favorite toppings like carrots, bell peppers, or cranberries. This makes the salad even more enjoyable.
Compared to the Chick Fil A version, the homemade Kale Crunch Salad is healthier. It uses real, fresh ingredients without preservatives or artificial additives. Its freshness and versatility make it a top choice for those seeking a healthy meal.
Essential Ingredients for the Perfect Kale Salad
Making a tasty kale salad needs the right mix of ingredients. The key to Chick-fil-A’s kale salad recipe is curly kale, green cabbage, and roasted almonds.
The salad starts with 5 cups of curly kale and 1-1/2 cups of green cabbage. These greens are packed with vitamins, minerals, and antioxidants.
For a crunchy touch, 1/3 cup of honey roasted almonds are added. They contrast nicely with the soft greens.
The dressing brings everything together. It’s made of olive oil, honey, Dijon-style mustard, apple cider vinegar, salt, pepper, and garlic powder.
Using fresh, quality ingredients makes a kale salad that looks good and tastes great. You can use pre-cut kale and cabbage to save time and make it easier to enjoy.
| Ingredient | Quantity |
|---|---|
| Curly Kale | 5 cups, thinly sliced |
| Green Cabbage | 1-1/2 cups, thinly sliced |
| Honey Roasted Almonds | 1/3 cup, roughly chopped |
| Olive Oil | 2 tablespoons |
| Honey | 2 tablespoons |
| Dijon Mustard | 2 teaspoons |
| Apple Cider Vinegar | 1/4 cup |
| Salt | 1/4 teaspoon |
| Black Pepper | 1/4 teaspoon |
| Garlic Powder | 1/8 teaspoon |
The Secret to the Apple Cider Maple Vinaigrette
The Chick Fil A Kale Crunch Salad’s secret is its apple cider maple vinaigrette. This dressing makes the kale and toppings even better. It makes every bite a delight.
Balancing Sweet and Tangy Flavors
The vinaigrette mixes sweet maple syrup or honey with tangy apple cider vinegar. Dijon mustard adds a creamy touch, and garlic powder brings a savory flavor. Together, they create a dressing that’s both rich and refreshing.
Mixing the Perfect Dressing Proportions
Getting the right flavor in the kale salad dressing takes some tweaking. You’ll need olive oil, apple cider vinegar, maple syrup (or honey), Dijon mustard, garlic powder, salt, and pepper. Adjusting these ingredients lets you customize the apple cider maple vinaigrette to your liking.
Storage Tips for the Vinaigrette
- Keep the dressing in a mason jar or airtight container in the fridge for up to a week.
- This long shelf life means you can make it ahead of time. It’s perfect for quick weekday salads.
- Just shake the jar well before using. Then, drizzle the dressing over your kale salad.
Step-by-Step Chick Fil A Kale Salad Recipe
Want to make the Chick Fil A kale salad at home? Follow these easy steps to make a homemade version that’s just as tasty and healthy. With a few ingredients and a little prep, you’ll have a fresh, tasty kale salad.
- Start by washing and de-stemming your kale leaves. Chop the kale into bite-sized pieces and transfer to a large salad bowl.
- Add the shredded cabbage to the bowl, giving the greens a nice crunch.
- In a separate bowl, whisk together the ingredients for the apple cider maple vinaigrette: olive oil, apple cider vinegar, honey, Dijon mustard, lemon juice, garlic, salt, and pepper.
- Drizzle the homemade dressing over the kale and cabbage, then use your hands to massage the greens for 2-3 minutes, helping them absorb the flavors.
- Top the salad with a sprinkle of roasted almond slivers for added texture and nutty flavor.
- Toss everything together until well combined, and voila – your chick fil a kale salad recipe is ready to serve!
This whole process takes about 10 minutes, making it a quick and easy meal. The key is to let the salad sit for 1-3 hours before serving. This lets the kale soften and the flavors mix. Enjoy your homemade kale salad within 36 hours for the best taste.
Proper Kale Preparation Techniques
Starting a perfect kale salad means handling the greens right. Kale is packed with nutrients but can be tough if not prepared well. A few simple steps can make kale tender and tasty for your salad.
Washing and De-stemming Methods
First, wash the kale under cold water. Rub the leaves gently to get rid of dirt. Then, dry the kale with a salad spinner or paper towels until it’s dry.
Next, remove the tough stems from the leaves. You can use your hands or a sharp knife. This makes the salad more enjoyable to eat.
The Importance of Massaging Kale
Massaging the kale is key in kale salad preparation. Use a bit of olive oil and lemon juice to massage the leaves. This makes the kale tender and easier to digest.
Take 2-3 minutes to massage the kale well. This helps the dressing mix in and softens the leaves.
“Massaging the kale is a game-changer for this salad. It transforms the texture and allows the flavors to really shine.”
By following these steps, you’ll get a kale salad that’s both healthy and tasty.
Customization Options and Variations
Kale salads are super versatile. You can add your own twist or try new flavors. Mix and match different toppings and ingredients to make it your own.
Cheese It Up
- Sprinkle on crumbled feta cheese for a tangy twist
- Top with shaved parmesan for a savory, nutty flavor
- Incorporate creamy goat cheese for a luxurious mouthfeel
Fruity Additions
- Add dried cranberries or golden raisins for pops of sweetness
- Dice up fresh apples or pears for a crisp, juicy element
- Incorporate diced mango or pineapple for a tropical twist
Protein-Packed Upgrades
- Top with grilled or roasted chicken for a filling main dish
- Sprinkle on roasted chickpeas or edamame for a plant-based protein boost
- Mix in crumbled bacon or diced pancetta for a savory crunch
Crunchy Toppings
- Garnish with toasted almonds, pecans, or walnuts for nutty richness
- Add a sprinkle of roasted sunflower seeds or pepitas for nut-free crunch
- Top with crispy fried onions or homemade croutons for extra texture
Vegetable Variations
- Toss in shredded carrots, bell peppers, or cherry tomatoes for added color and nutrition
- Incorporate shredded cabbage or Brussels sprouts for a heartier salad
- Mix in roasted beets or grilled zucchini for a seasonal twist
There are countless ways to customize your kale salad. Try out different flavors and textures to make it your own.
Nutritional Benefits and Health Value
The Chick-fil-A Kale Salad is not just tasty but also full of good stuff. Kale and cabbage, the main ingredients, are loaded with vitamins C and K. They also have calcium, potassium, and manganese. This mix is great for your health and can be part of a healthy diet.
Vitamin and Mineral Content
One serving of the Chick-fil-A Kale Salad gives you a lot of important vitamins and minerals. It’s packed with vitamin C, giving you over 100% of what you need. It also has a lot of vitamin K, which is good for your bones and blood. Plus, it has calcium, potassium, and manganese, all key for a healthy body.
Caloric Information and Macronutrients
The Chick-fil-A Kale Salad has about 120 calories per serving. It has 8 grams of carbs, 3 grams of protein, and 9 grams of fat. It’s also a good source of fiber, with 3 grams per serving. This makes it a healthier option at Chick-fil-A, helping you keep a balanced diet while enjoying a tasty meal.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 120 |
| Total Fat | 9g |
| Carbohydrates | 8g |
| Fiber | 3g |
| Protein | 3g |
| Sugar | 3g |
Adding the Chick-fil-A Kale Salad to your meals can make them healthier and more satisfying. It’s a great way to support your health and well-being.
Storage and Make-Ahead Tips
Preparing Chick-fil-A’s kale salad ahead of time can save you a lot of time. It also lets the flavors mix well together. This salad is very flexible when it comes to storing and making it ahead of time.
To keep leftover kale salad fresh, put it in an airtight container in the fridge for up to 2 days. For longer storage or meal prep, keep the kale salad dressing separate. Add it just before you serve. This keeps the kale and cabbage crunchy.
Remember to store the almonds separately too. This prevents them from getting soft. The salad’s taste gets better over time, making it a great option to make ahead. For the best taste, assemble the kale salad fresh each day with your prepped ingredients.
| Storage Duration | Recommendations |
|---|---|
| 2 days | Store leftover salad in an airtight container in the refrigerator |
| Longer Storage / Meal Prep | Keep dressing separate and add just before serving to maintain crunchiness |
| Almonds | Store almonds separately to prevent softening |
With these kale salad storage and make-ahead tips, you can enjoy Chick-fil-A’s kale crunch salad anytime. You won’t have to worry about losing texture or freshness.
Serving Suggestions and Pairings
The Chick-fil-A Kale Crunch Salad is perfect for any meal. Try it as a light lunch or dinner with grilled chicken or seared salmon. It’s also great as a side dish with chicken sandwiches or grilled nuggets.
This salad pairs well with many foods thanks to its mix of kale, apple cider vinaigrette, blueberries, and pecans. It’s great with Chick-fil-A’s Chicken Noodle Soup or as a side to a Grilled Chicken Sandwich. It’s also good with a Chick-fil-A Chicken Salad Sandwich for a balanced lunch.
The Kale Crunch Salad is versatile for any occasion. Its flavors and textures make any meal better. Add it to your meals for a nutritious and tasty twist.
FAQ
What are the key ingredients in the Chick-fil-A Kale Crunch Salad?
The main ingredients are curly kale, green cabbage, and roasted almonds.
What makes the Chick-fil-A Kale Crunch Salad special?
Its unique flavors, like the Dijon apple cider vinaigrette, make it stand out. It’s a healthier choice compared to regular fast food.
How do I make the apple cider maple vinaigrette for the salad?
Mix olive oil, apple cider vinegar, and maple syrup or honey. Add Dijon mustard, garlic powder, salt, and pepper. You can adjust the sweetness to your liking.
What is the best way to prepare the kale for the salad?
Start by washing the kale well. Remove the stems and chop it into small pieces. Massage the kale with olive oil and lemon juice for 2-3 minutes. This makes it tender and easier to eat.
Can I customize the Chick-fil-A Kale Crunch Salad?
Yes, you can add cheese, dried fruits, proteins, or extra veggies. This increases the salad’s nutritional value and variety.
What are the nutritional benefits of the Chick-fil-A Kale Crunch Salad?
The salad is full of vitamins C and K, calcium, potassium, and manganese. It’s also rich in fiber and antioxidants, which are good for your health.
How long can I store the leftover kale salad?
Store leftover salad in an airtight container in the fridge for up to 2 days. Keep the dressing separate to keep the cabbage and kale crunchy.
What can I serve the kale salad with?
Pair the salad with grilled chicken or salmon for a light meal. It’s also great as a side dish for soups, sandwiches, or main courses.