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Keto Kale Salad Recipe 🥗

Cast Iron Keto
by
Updated:
2 Comments
5 from 4 votes

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We know what you're thinking, "Kale salads can be boring!" But trust us, this Keto Kale Salad is anything but dull. Packed with crunchy textures, creamy cheese, and zesty lemon dressing, it's a nutrient-dense dish that satisfies both your taste buds and your keto diet requirements. Whether you're looking for a quick lunch, a refreshing side dish, or a meal prep option, this salad is a must-try.

Keto Kale Salad closeup
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Preparation overview

This Keto Kale Salad is a quick and easy recipe, taking only 10 minutes to prepare. With a perfect balance of crunchy textures, creamy cheese, and zesty lemon dressing, this salad is both satisfying and nutrient-dense. Whether you're making it for a side dish or a full meal, this recipe delivers on flavor, healthy fats, and keto-friendliness.

Chef's note

Don't be afraid to put your spin on this salad recipe. Toss in some sliced avocados or a handful of cherry tomatoes. Or, play around with different keto-friendly dressings like creamy avocado or a tangy vinaigrette for a new flavor.

  • Prep Time: 10 minutes
  • Cooking Time: 10 minutes
  • Total Time: 20 minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

For more inspiration check out our Salad recipe.

🥗 Ingredients for this keto kale salad recipe

Here's a list of ingredients to make this low-carb salad at home:

  • 4 cups curly kale leaves, torn into bite-sized pieces, stems removed
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • ¼ teaspoon garlic salt
  • ¼ teaspoon red pepper flakes
  • ⅛ teaspoon freshly cracked black pepper
  • 1 cup keto-friendly croutons (we used our homemade keto croutons)
  • ¼ cup freshly grated Parmesan-style cheese (We use Violife to make this salad vegan)

Ingredient substitutions

Feel free to swap some of the ingredients in this recipe:

  • Fresh lemon juice: If you are out of fresh lemons, use apple cider vinegar instead of lemon juice.
  • Garlic salt: If you're watching your sodium intake, switch this out for fresh minced garlic cloves. It'll give us that pleasant garlic taste without the added salt.

Additional ingredients

You can use these to elevate the flavor profile of your kale salad.

  • Dijon mustard or balsamic vinegar: Add a bit of Dijon mustard or balsamic vinegar to the dressing for a tangy flavor.
  • Avocado slices: Toss some sliced avocados in the salad for an extra creamy texture.
  • Cherry tomatoes: Add a handful of halved cherry tomatoes to the salad for a sweet, savory flavor.
  • Cucumbers: Add thinly sliced cucumbers to bring a refreshing bite to the salad.
  • Olives: Toss in a handful of Kalamata or green olives for a salty and tangy kick.
kale in a colander
dressing in a bowl being whisked with a fork
massaged kale in a bowl
Keto Kale Salad topped with parmesan
Keto Kale Salad topped with croutons

Kitchen tools required

To make this keto kale salad recipe, you will need the following tools:

  • Large mixing bowl
  • Whisk
  • Cheese grater
  • Salad spinner (for drying kale)
  • Knife & cutting board

Tools substitute options

  • Whisk: Use a fork to mix the dressing instead of a whisk.
  • Salad spinner: Pat dry the kale with paper towels.

How to make Keto Kale Salad: step-by-step guide

Cooking methods

  • No-cook recipe

Preparation steps

  1. Wash and dry the kale thoroughly.
  2. Remove tough stems and chop the leaves into bite-sized pieces.
  3. Toast almonds or pumpkin seeds if using.

Instructions steps

  1. Start by whisking together the lemon juice, olive oil, and spices.
  2. Add the kale to the bowl, and mix well with your hands for 2-3 minutes until the kale is tender.
  3. Crush ½ cup of the croutons into breadcrumbs and mix with the grated Parmesan cheese in a different bowl.
  4. Divide the salad between serving plates and top with the breadcrumb mixture and the remaining croutons. Add additional sea salt and freshly cracked black pepper if desired.

Chef's pro tip

When making a kale salad, take enough time to massage the kale with spices. If you skip this step or rush through it, the kale can stay tough and fibrous – not the most pleasant texture for a salad.

What to serve with low-carb kale salad?

Serve this kale salad as a side dish or appetizer, or pair it with protein for a complete meal. For plant-based protein, this salad is great with baked tempeh! Some other options are as follows:

  • Oven-Baked Salmon: Pair the salad with rich, baked salmon for a complete meal.
  • Sirloin Steak: A well-cooked steak pairs perfectly with this fresh appetizer and makes up for a casual meal.
  • Roasted Chicken Wings: Pair the salad with our roasted chicken wings with crispy skin and tender meat for a classic combo.
  • Zucchini noodles (Zoodles): For a fully veggie-packed meal, serve this salad with a side of zoodles tossed in olive oil and garlic.
Keto Kale Salad in a white ceramic bowl

How to make it healthier

  • Go organic: Opt for organic kale, lemon, and other fresh ingredients whenever possible.
  • Lower sodium: Replace garlic salt with fresh minced garlic to keep your sodium intake in check.

Time-saving tips

  • Use pre-washed kale: Buy pre-washed kale to save time on preparation.
  • Buy keto croutons: Instead of using homemade croutons, use keto-friendly ones and check the label to ensure they're low in carbs.

What can I prepare ahead of time?

  • Make the dressing: Whisk together the lemon juice, olive oil, and spices, and store it in an airtight container in the fridge. The flavors will meld together and make the dressing flavorful.
  • Keto croutons: Prepare the low-carb croutons the night before and keep them in a sealed container. You can easily crush and mix them with the cheese when assembling the salad.

Storage instructions

  • Refrigerator: Store the kale without dressing, crouton-cheese mix, and dressing in separate airtight containers in the fridge. All the components will stay fresh for 2-3 days.

Note: Once the salad is dressed, it's best to consume it immediately, or the kale will wilt and lose its crunchy texture.

Recipe wrap-up and conclusion

Our vibrant, zesty Keto Kale Salad is a must-try. Whether you're on a tight schedule, having a lazy day, or entertaining friends, this dish never disappoints. Pair it with some grilled salmon or a juicy steak for a dinner that screams 'gourmet,' or pack it up for a refreshingly crisp and healthy lunch. The possibilities are endless with this versatile salad, and we guarantee you'll be making it repeatedly!

Give this recipe a try, and share the pictures of your creations with us on our Instagram or Facebook. We're always here, waiting to be part of your flavorful journey.

Frequently asked questions

Yes, kale salad is keto-friendly since it is high in fiber and low in carbs, which makes it an excellent option for those on a keto diet. However, it's important to be mindful of what else you add to your salad.

Kale can sometimes taste bitter, especially if it's very fresh. If you find your salad too bitter, add a bit more lemon juice or a touch of a keto-friendly sweetener, like stevia or erythritol.

It's the best! The carbs in kale are way less than the amount of fiber. So, it's a keto-friendly ingredient and a superfood that supports overall health.

Yes, absolutely! Feel free to swap it for other types of kale, such as Lacinato (also known as Dinosaur kale or Tuscan kale), Red Russian kale, or baby kale. Just remember they may have slightly different textures and flavors.

You can use any cheese you prefer, as long as it's low in carbs. Some great keto-friendly options include cheddar cheese, feta cheese, or goat cheese.

Sure! If you don't have keto-friendly croutons, use roasted nuts or seeds like almonds, walnuts, or pumpkin seeds.

One cup of raw, chopped kale (about 67 grams) contains approximately 7 grams of carbohydrates. However, due to its high fiber content, the net carb count (the total carbs minus fiber) comes down to about 5.7 grams per cup.

📖 Recipe

Keto Kale Salad closeup

Keto Kale Salad

This Simple Keto Kale Salad is gluten-free and vegan optional making it great for sharing! The breadcrumb topping adds a delicious crunch with the tangy parmesan.
5 from 4 votes
Print Rate Pin Recipe
Course: Salad, Side Dish
Cuisine: American
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4
Calories: 121kcal

Ingredients

  • 4 cups curly kale kale leaves torn into bite-sized pieces with stems removed
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • ¼ teaspoon garlic salt
  • ¼ teaspoon red pepper flakes
  • ⅛ teaspoon freshly cracked black pepper
  • 1 cup keto-friendly croutons
  • ¼ cup freshly grated Parmesan-style cheese we use Violife
US Customary - Metric

Instructions

  • Start by whisking together the lemon juice, olive oil, and spices. Add the kale to the bowl and using your hands, massage the kale for 2-3 minutes until tender.
  • Crush ½ cup of the croutons into breadcrumbs and mix with the grated parmesan.
  • Divide the salad between serving plates and top with the breadcrumb mixture and the remaining croutons. Add additional salt and pepper if desired.

Notes

Nutritional information does not include croutons since the bread type or crouton you use may differ.

Nutrition

Nutrition Facts
Keto Kale Salad
Amount Per Serving
Calories 121 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 4mg1%
Sodium 273mg12%
Potassium 346mg10%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 1g1%
Protein 5g10%
Vitamin A 6780IU136%
Vitamin C 83mg101%
Calcium 176mg18%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

# Hashtag with us!Don't forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you're making.
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Reader Interactions

Comments

  1. Wendi says

    5 stars
    Made this salad for a group of 5 people and everyone loved it!

    Reply

    • Cast Iron Keto says

      Hi Wendi,

      That's wonderful to hear! 😊 So glad the salad was a hit with everyone. Happy cooking!

      Reply
5 from 4 votes (3 ratings without comment)

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