Versatile Kale Salad

kale salad

Versatile Kale Salad

Kale is all the rage … Why?

Kale is the super healthy, green leafy vegetable that is a member of the cabbage family and packed with nutrition. There are many different types of kale. We are most familiar with the green leaf kale, but kale can have purple leaves, and either a smooth or curly shape.

One cup of raw kale contains 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. The vitamins and minerals can’t be beaten!

  • Vitamins A, C, and K
  • B6 vitamin (key for brain development), Vitamin B1 (thiamine), vitamin B2 (riboflavin)
  • Omega-3 fatty acid
  • Manganese, Calcium, Copper, Potassium and Magnesium

Since we love kale in our home, it is always the basis of my salads for added health benefits. Perfect for the Power of 5 lifestyle! The following delicious kale salad recipe is a base stand-alone salad to which you can add a piece of grilled fish, chicken or tofu for added protein. Your choice!

Print Recipe
Versatile Kale Salad
This is an easy and versatile kale salad packed with nutrients! You may add a grilled fish, chicken or tofu on top if you want to add protein. Enjoy!
kale salad
Prep Time 25 minutes
Cook Time 25 Grilling Protein
Passive Time 10 minutes
Servings
people
Ingredients
Prep Time 25 minutes
Cook Time 25 Grilling Protein
Passive Time 10 minutes
Servings
people
Ingredients
kale salad
Instructions
  1. Remove stems from the kale and chiffonade the leaves to make thin ribbons or tear into bite-size pieces. Add cheese, scallions, and raisins into salad mix. Add all the dressing ingredients together and toss into the kale salad. If you are adding protein, season with your favorite spices. Use the outdoor grill or stovetop to grill the chicken, fish or tofu to taste. Layer on top of salad and serve.
Recipe Notes

This can serve a big crowd of 10-12, so I make it and store it in the fridge for 2-3 days. It gets more flavorful with each day.

Nutritional Value:

Kale = 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale Salad:  One Serving

  • 248 Calories
  • 14.9g Fat
  • 5.2 g Protein
  • 19.1 g Carbs (3.4g Fiber)

Kale Salad with Protein added:

Grilled Protein Only ...

Chicken 6 oz

  • 252 Calories
  • 5.8g Fat
  • 50.2 g Protein
  • 0 Carbs

Grilled Salmon - 6 oz

  • 321 Calories
  • 14g Fat
  • 0 Carbs
  • 26g Protein

Grilled Organic Tofu- 6 oz

  • 340 Calories
  • 27g Fat
  • 10.8 Carbs
  • 13.2g Protein
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