Missing your favorite Chick fil a kale crunch salad on Sundays? Our kitchen-tested Chick fil a kale salad recipe brings that famous combination of crispy greens and maple-kissed dressing right to your home. Through careful testing and tweaking, we've recreated that perfect balance of hearty kale, toasted nuts, and their signature dressing that makes the original Chick fil a kale salad so irresistible.
More Than Just Another Salad
While many attempt to copy this popular chain's recipe, our version of the Chick fil a kale crunch salad nails those crucial details that set it apart. From the precise massage technique that tenderizes the kale to the exact proportions in that famous apple dijon dressing Chick fil a is known for, we've got every element down to a science.
Why This Recipe Works
Health Meets Flavor:
- Perfect tender-crisp texture
- Restaurant-quality dressing
- Ideal crunch factor
- Fresh, vibrant taste
Practical Benefits:
- Budget-friendly
- Customizable portions
- Make-ahead friendly
- No drive-thru needed
Pro Tip: The secret to this Chick fil a kale salad recipe lies in the kale preparation - proper massaging transforms tough leaves into the tender greens you love.
Jump to:
- Why This Recipe Works
- Chick Fil A Kale Salad Recipe Ingredients
- How To Make Chick Fil A Kale Salad
- Substitutions
- Chick Fil A Kale Salad Recipe Variations
- Equipment For Chick Fil A Kale Salad
- Storage Tips
- Our Time-Tested Kale Salad Secrets
- Time for Fresh, Crunchy Goodness!
- Frequently Asked Questions
- Related
- Pairing
- Easy Chick Fil A Kale Salad Recipe
Chick Fil A Kale Salad Recipe Ingredients
Base Greens:
- Fresh curly kale (2 large bunches)
- Green cabbage, finely chopped
- Radicchio (optional, for color)
- Fresh parsley
The Famous Crunch:
- Roasted almonds, sliced
- Toasted walnuts, chopped
- Baked sunflower seeds
- Apple chips
Signature Dressing:
- Apple cider vinegar
- Dijon mustard
- Pure maple syrup
- Extra virgin olive oil
- Sea salt
- Black pepper
- Garlic powder
Optional Add-ins:
- Grilled chicken breast
- Dried cranberries
- Shaved Parmesan
- Fresh apple slices
For the most authentic flavor, toast your nuts and seeds fresh - the warmth releases natural oils that enhance the overall taste.
Our Kitchen Story: Last week, while prepping ingredients, Max discovered that dropping an apple chip makes a "crunch symphony" - now he insists on conducting an apple chip orchestra before each salad assembly!
See recipe card for quantities.
How To Make Chick Fil A Kale Salad
Prep Phase:
- Kale Preparation:
- Remove tough stems
- Tear into bite-size pieces
- Wash and dry thoroughly
- Massage with olive oil
- Crunch Elements:
- Toast nuts until fragrant
- Slice almonds
- Break apple chips
- Cool completely
Building Layers:
- The Base:
- Massaged kale in bowl
- Add shredded cabbage
- Toss gently
- Season lightly
- Dressing Creation:
- Whisk vinegar and mustard
- Stream in olive oil
- Add maple syrup
- Season to taste
Final Assembly:
- Add crunchy toppings
- Drizzle with dressing
- Toss gently
- Serve immediately
Mom Tip: Don't skip the kale massage - 2-3 minutes of gentle rubbing transforms it from tough to tender.
Substitutions
IBase Green Options:
- Curly Kale → Tuscan/Lacinato kale (Darker and more tender - perfect for beginners!)
- Green Cabbage → Napa cabbage (Max calls it "the fancy cabbage" for its delicate crunch)
- Mixed Greens → Baby kale (When you need a quicker option)
Crunch Factor:
- Almonds → Pecans (A Southern twist that works beautifully)
- Apple chips → Fresh apple slices (After our "soggy apple chip incident," we learned this backup always saves the day)
- Sunflower seeds → Pumpkin seeds (What we call our "allergy-friendly champion")
Dressing Alternatives:
- Maple syrup → Honey (Local honey adds wonderful complexity)
- Apple cider vinegar → White balsamic (Creates a mellower tang)
- Dijon → Whole grain mustard (Adds extra texture and visual appeal)
The day our local store ran out of apple chips, Dad suggested using fresh apple slices. His "accidental genius moment" taught us that sometimes the best substitutions come from necessity!
Note: When making swaps, keep the texture balance in mind - each component should add either crunch, tenderness, or creaminess.
Chick Fil A Kale Salad Recipe Variations
Seasonal Sensations:
- Fall Harvest
- Roasted butternut squash
- Toasted pepitas
- Maple-glazed pecans
- Crisp apple slices (Our autumn bestseller at family gatherings!)
- Summer Fresh
- Fresh peach slices
- Candied almonds
- Fresh mint
- Citrus vinaigrette (Max's "sunshine in a bowl" version)
Protein Power-Ups:
- Classic Plus
- Grilled chicken
- Crispy bacon bits
- Hard-boiled egg
- Extra nuts (Perfect for post-workout fuel)
- Plant-Based Power
- Roasted chickpeas
- Marinated tofu
- Hemp seeds
- Nutritional yeast (Even meat-lovers ask for seconds!)
Another accidental Moment: During one family BBQ, Max's "everything but the kitchen sink" variation became an unexpected hit. Now we call it the "Max Mix" - proof that sometimes the best recipes come from playful experimentation!
Pro Tip: Keep your added toppings to 3-4 items total - too many extras can overwhelm the signature flavors.
Equipment For Chick Fil A Kale Salad
Must-Have Basics:
- Large mixing bowl
- Sharp knife
- Cutting board
- Salad spinner (After our "flying kale incident," Max dubbed the spinner our "leaf carnival ride")
Prep Essentials:
- Measuring cups/spoons
- Mason jar (dressing)
- Small bowls
- Microplane
Pro Equipment:
- Food processor (For shredding cabbage quickly)
- Storage containers
- Kitchen scale
- Citrus juicer
Toasting Tools:
- Cooling rack
- Rimmed baking sheet
- Parchment paper
- Timer
Storage Tips
For Maximum Freshness:
- Prepped Greens (2-3 days)
- Store kale and cabbage separately
- Keep in sealed containers
- Layer with paper towels
- Remove excess air (Max calls these our "fresh green treasure boxes")
Dressing Storage:
- Mason jar (1 week)
- Keep refrigerated
- Shake before using
- Let warm slightly
- Check taste
Component Storage:
- Crunchy Elements
- Store nuts/seeds separately
- Keep in airtight containers
- Room temperature
- Away from moisture
Make-Ahead Tips:
- Prep Components
- Massage kale ahead
- Mix dressing separately
- Toast nuts in advance
- Assemble just before serving
Trick: For meal prep, layer ingredients strategically - dressing and crunchy elements go in last.
Our Time-Tested Kale Salad Secrets
After years of salad-making adventures, I've discovered the real magic isn't just in what you add, but when you add it. The game-changer? Temperature layering. Start with slightly warm toasted nuts (right from the oven) over your chilled, massaged kale. The gentle heat releases aromatic oils that subtly flavor the greens. Then, add room temperature dressing - it emulsifies better and coats more evenly than cold dressing.
But here's the real secret: Before adding the final dressing, sprinkle a tiny pinch of sea salt and a few drops of lemon juice directly on the massaged kale, let it rest for exactly 3 minutes. This "flavor wake-up call," as Max calls it, amplifies every other ingredient you add afterward. The acids gently break down the kale's structure while the salt draws out its natural sweetness. It's that brief resting moment that transforms a good salad into something that makes people ask, "What did you do to make this taste so amazing?"
Time for Fresh, Crunchy Goodness!
Now you're ready to create a Chick Fil A Kale Salad that rivals (or maybe even beats!) the original. Whether you're meal prepping for the week or serving a crowd, this recipe delivers that perfect balance of healthy and crave-worthy every time.
Craving more copycat favorites? Master our Benihana Chicken Fried Rice Recipe for restaurant-style hibachi at home. For classic comfort food, try our hearty Homemade Beefaroni Recipe, or warm up with our soul-satisfying Brooks Seasoning Chili Recipe.
Share your salad creations with Max on social media, he loves seeing your crunchy masterpieces and follows for more delicious recipes !!
Rate this recipe and join our healthy eating family!
Last Tip: Make extra dressing, it's fantastic on everything from grain bowls to grilled chicken!
Need answers about perfecting your kale salad? Check our Frequently Asked Questions section below!
Frequently Asked Questions
What dressing does Chick-fil-A use for kale salad?
Chick-fil-A's kale salad features their signature Apple Dijon Vinaigrette. It's a carefully balanced blend of apple cider vinegar, Dijon mustard, and maple syrup that creates a sweet-tangy flavor profile. Our homemade version captures that same perfect balance while letting you control the ingredients. Plus, you can make extra to enjoy all week!
How healthy is Chick-fil-A kale salad?
The Chick-fil-A kale crunch salad is one of their healthiest menu items, containing around 120 calories per serving (without chicken). It's packed with nutrients from the kale and cabbage blend, while the nuts add healthy fats and protein. Our homemade version can be even healthier since you control portions and ingredients quality.
What is the most unhealthy side at Chick-fil-A?
While this isn't directly related to their kale salad, it's worth noting that their Waffle Potato Fries are considered their least healthy side at 420 calories per serving. That's why their kale salad has become such a popular alternative for health-conscious customers!
Is the kale crunch salad good from Chick-fil-A?
The kale crunch salad has become one of Chick-fil-A's most popular menu items, earning rave reviews for its perfect balance of textures and flavors. Customers particularly love how the maple vinaigrette and crunchy nuts make eating healthy feel indulgent. Our homemade version captures these same beloved qualities while letting you customize to your taste preferences.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with this Chick Fil A Kale Salad Recipe:
Easy Chick Fil A Kale Salad Recipe
Equipment
- 1 Large mixing bowl (For assembling the salad)
- 1 Salad spinner (To dry the kale thoroughly)
- 1 Sharp knife (For chopping kale and cabbage)
- 1 Cutting board (To prep greens and nuts)
- 1 Mason jar (For shaking the dressing)
- 1 Small whisk (To mix the dressing)
- 1 Baking Sheet (For toasting nuts)
- 1 Parchment paper (Helps prevent nuts from burning)
Ingredients
- 2 bunches Curly kale - Stems removed chopped
- 1 cup Green cabbage - Finely shredded
- ½ cup Radicchio (Optional) - for color
Crunchy Toppings:
- ½ cup Roasted almonds - Crushed into small pieces
- ¼ cup Toasted walnuts - Chopped
- ¼ cup Sunflower seeds - Unsalted
- ¼ cup Apple chips - Crushed into small bits
Dressing:
- 3 tablespoon Apple cider vinegar - Adds tangy flavor
- 2 tablespoon Dijon mustard - Helps emulsify
- 1½ tablespoon Maple syrup - For natural sweetness
- ¼ cup Olive oil - Extra virgin preferred
- ½ teaspoon Sea salt - Adjust to taste
- ¼ teaspoon Black pepper - Freshly ground
- ¼ teaspoon Garlic powder (Optional)
Instructions
Prepare the Kale
- Remove stems and chop the kale into bite-sized pieces.
- Wash thoroughly and spin dry.
- Massage the kale with a little olive oil for 2-3 minutes until softened.
Toast the Nuts
- Preheat oven to 350°F (175°C).
- Spread almonds and walnuts on a baking sheet lined with parchment paper.
- Toast for 5 minutes until fragrant.
- Let cool, then crush into small pieces.
Make the Dressing
- In a mason jar, combine apple cider vinegar, Dijon mustard, maple syrup, olive oil, salt, and pepper.
- Shake well until fully emulsified.
Assemble the Salad
- In a large mixing bowl, toss massaged kale, cabbage, and radicchio.
- Add crushed almonds, walnuts, sunflower seeds, and apple chips.
- Drizzle with dressing and toss gently.
Serve and Enjoy
- Serve immediately or let sit for 5 minutes for flavors to meld.
- Optional: Top with grilled chicken or Parmesan cheese for added protein.
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