Perfect Chick Fil A Kale Crunch Salad Recipe – A Nutrient Rich Meal

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The Chick Fil A Kale Crunch Salad Recipe is a delightful mix. It blends fresh kale and green cabbage. Crunchy almonds add texture. A tangy apple cider and Dijon mustard vinaigrette tie it all together. This homemade version is a nutritious choice. It’s simple yet flavorsome, offering health benefits and taste in one. .

Have you ever faced the dilemma of craving a delicious yet healthy meal? My quest for the perfect balance led me to the Chick Fil A Kale Crunch Salad Recipe.

While traveling across Middle Eastern and European countries, I’ve indulged in various cuisines, but this salad stood out. 

Chick fil A Kale Crunch Salad Recipe

It was a revelation during a friend’s gathering; its unique blend of flavors captured my taste buds. This recipe brings a twist of nutrition and taste to your table.

I discovered a delightful way to satisfy my health and flavor cravings by recreating this salad at home.

It’s also become a frequent request from my kids, proving its universal appeal. Let’s dive into how to bring this culinary joy into your kitchen.

What Is Chick Fil A Kale Crunch Salad?

Chick Fil A Kale Crunch Salad is a popular menu item from the renowned fast-food chain. It’s a vibrant blend of fresh kale and crisp green cabbage, creating a nutritious base.

This salad is heightened with a sprinkle of roasted almonds, adding a satisfying crunch.

The standout feature is its distinctive apple cider and Dijon mustard vinaigrette, which offers a tangy and slightly sweet flavor.

This salad is known for its balance of health and taste, making it a sought-after choice for those seeking a lighter yet flavorful option in fast food. It’s a refreshing alternative to traditional fast-food sides.

What Is The Origin Of Chick Fil A Fil A Kale Crunch Salad Recipe?

The origin of Chick Fil A Kale Crunch Salad Recipe reflects the fast-food chain’s aim to diversify and modernize its menu with healthier options.

Introduced as part of a broader initiative to offer more nutritious choices, this salad departed from Chick-fil A traditional Southern-inspired fast food offerings.

Its recipe draws inspiration from contemporary culinary trends favoring leafy greens and wholesome ingredients.

Adding kale, a superfood known for its health benefits, and the innovative apple cider and Dijon mustard vinaigrette showcase Chick fil A response to growing demand for fresh, flavorful, and health-conscious dining options.

This salad blends contemporary tastes with Chick-fil-A’s commitment to quality.

Chick fil A Kale Crunch Salad Recipe

Ingredients List

Pure Maple Syrup⅓ cup
Apple Cider Vinegar3 tablespoons
Distilled Vinegar2 tablespoons
White Wine1 tablespoon
Lemon Juice (freshly squeezed)1 tablespoon
Sea Salt½ teaspoon
Black Pepper¼ teaspoon
Extra Virgin Olive Oil½ cup
Dijon Mustard1 tablespoon

What Are The Variations Suitable For The Chick fil A Kale Crunch Salad Recipe?

Here are the some variations suitable for Chick fil A Kale Crunch Salad Recipe

Vegan Version

Replace the honey in the dressing with agave or maple syrup. This swap maintains the sweetness while adhering to vegan standards.

Protein Boost

Add grilled chicken, tofu, or chickpeas for a protein-rich meal. This is particularly beneficial if you aim to make the salad more filling.

Nut-Free Alternative

Substitute sunflower seeds or roasted chickpeas for almonds, ensuring it’s safe for those with nut allergies.

Cheese Addition

Sprinkle feta or goat cheese for a creamy texture and rich flavor.

Fruit Toppings

Toss in dried cranberries or fresh apple slices for extra sweetness and texture.

Spicy Kick

Add a pinch of red pepper flakes or diced jalapeños for some heat.

What Are The Tips For The Chick fil A Kale Crunch Salad Recipe?

  • Kale Preparation: Massage the kale leaves with olive oil to soften them. This enhances the texture and makes them easier to digest.
  • Cabbage Consistency: Aim to shred the cabbage thinly for a consistent texture that complements the kale.
  • Dressing Balance: The proportions of vinegar to oil must be balanced for the dressing. Taste and adjust to ensure a harmonious blend of tangy and sweet.
  • Almond Crunch: Toast the almonds lightly to enhance their flavor and crunchiness.
  • Resting Time: After mixing, let the salad sit for a few minutes. This allows the flavors to meld together.
  • Serving Fresh: Although the salad holds well, serving it fresh ensures the best texture and flavor.
  • Customizing: Feel free to add ingredients like cheese, fruits, or protein, but remember to keep the salad’s original character.

Are There Any Unusual Or Exotic Ingredients That Work Well With Chick Fil A Kale Crunch Salad Recipe?

  • Pomegranate Seeds: Their juicy, tart flavor adds freshness and a vibrant color.
  • Goji Berries: These berries are an excellent choice for a hint of sweetness and a nutritional boost.
  • Hemp Seeds: Sprinkle these for a nutty taste and added protein.
  • Quinoa: Mix in cooked quinoa for a hearty, protein-rich element.
  • Edible Flowers: Such as nasturtium or pansies for a decorative and subtly peppery flavor.
  • Sumac: This Middle-Eastern spice offers a tangy, lemony touch.
  • Grilled Halloumi: This cheese contrasts the crisp greens with a salty, creamy contrast.
  • Pickled Ginger: For a surprising zing and distinct flavor.
  • Seaweed Strips: These can add a unique, umami flavor.
Chick fil A Kale Crunch Salad Recipe

Recipe Directions

Apple Dijon Dressing

  • Pour the maple syrup and apple cider vinegar into a medium bowl or large mason jar.
  • Add distilled vinegar, white wine, and Dijon mustard. Whisk if using a bowl, or shake if using a mason jar.
  • Add freshly squeezed lemon juice, sea salt, and black pepper. Whisk or shake together.
  • Slowly pour olive oil while whisking, or shake well in the mason jar.

Kale Crunch Salad

  • Preheat the oven to 350°F (175°C). Toss almonds in coconut oil and salt. Spread on a baking tray and roast for 10-15 minutes. Let cool, then chop.
  • Remove ribs from kale. Add shredded cabbage and toss.
  • Pour apple Dijon dressing over the kale and cabbage. Massage for about 5 minutes until kale softens and darkens.
  • Cover the salad and refrigerate for 30 minutes to overnight, allowing flavors to meld.
  • Before serving, add roasted almonds and toss. Adjust seasonings as desired.

Discover the perfect balance of taste and health with Chick-fil-A Kale Crunch Salad, where taste and nutrition come together for a delightful treat.

What Herbs And Spices Work Well In Chick Fil A Kale Crunch Salad Recipe?

  • Basil: Fresh basil leaves offer a sweet, peppery flavor that compliments the tangy dressing.
  • Mint: Adds a refreshing, cool note, perfect for balancing the richness of the dressing.
  • Thyme: Its earthy, slightly floral taste pairs well with the kale.
  • Cilantro: Brings a fresh, citrusy dimension, great for those who enjoy its unique flavor.
  • Dill: Its feathery fronds contribute a grassy, slightly anise-like taste.
  • Chives: Provide a mild onion-like flavor that enhances the overall taste without overpowering it.
  • Smoked Paprika: Adds a subtle smokiness and warmth.
  • Cumin: A pinch of ground cumin can introduce a warm, earthy element.
  • Coriander: Crushed coriander seeds offer a lemony, floral hint.
  • Fennel Seeds: For a slightly sweet, anise-like flavor.
Salad And Recipe

Nutritional Values

The Chick fil A Kale Crunch Salad Recipe  is a nutritional powerhouse. The kale and green cabbage are rich in vitamins A, C, and K.

These ingredients also provide a good source of fiber and antioxidants. The almonds add healthy fats, protein, and additional fiber.

The olive oil in the dressing contributes heart-healthy monounsaturated fats. Overall, this salad offers a balanced combination of essential nutrients while being low in calories, making it an excellent choice for a healthy diet.

What Are The Total Calories In The Chick Fil A Kale Crunch Salad?

The Chick fil A Kale Crunch Salad, in its standard serving size, contains approximately 120 calories. This calorie count primarily derives from nutrient-dense ingredients like kale, green cabbage, and almonds.

Health Benefits Of The Chick fil A Kale Crunch Salad

Rich In Vitamins

Kale and cabbage are high in vitamins A, C, and K, essential for immune function, skin health, and blood clotting.

Antioxidant Properties

Kale contains powerful antioxidants like quercetin and kaempferol, which combat oxidative stress and may reduce the risk of chronic diseases.

Fiber Content

High fiber from kale and cabbage aids digestion and promotes a feeling of fullness, aiding in weight management.

Heart Health

Almonds and olive oil provide healthy fats, particularly monounsaturated fats, beneficial for heart health.

Anti-inflammatory Effects

Ingredients like kale and olive oil have anti-inflammatory properties, which can help reduce inflammation-related health issues.

Bone Health

Vitamin K in kale is crucial for bone health and proper calcium absorption.

Low In Calories

It’s a nutritious option with a low-calorie count, making it ideal for a health-conscious diet.

Supports Brain Health

Ingredients like kale and almonds support brain health due to their nutrient profiles.

Blood Sugar Control

The fiber and healthy fats help regulate blood sugar levels, making it suitable for people with diabetes.


Kale aids in the body’s detoxification process thanks to its high sulfur and fiber content.

Nutrition Table

Nutrition table

What Dressings Are Best Served With Chick Fil A Kale Crunch Salad Recipe?

  • Apple Cider Vinaigrette: Complement the salad’s tanginess and natural flavors.
  • Lemon Tahini Dressing: Offers a creamy texture with a zesty, nutty flavor, suitable for a Mediterranean twist.
  • Honey Mustard Dressing: Adds a sweet and tangy dimension, perfect for those who prefer a bit of sweetness.
  • Balsamic Vinaigrette: Its rich, slightly sweet acidity pairs well with the kale’s earthiness.
  • Ranch Dressing: For a creamy, herb-infused option that adds a comforting richness.
  • Greek Yogurt Dressing: Light, tangy, and creamy, it’s a healthier alternative that doesn’t compromise on taste.
  • Avocado Lime Dressing: Provides a smooth, rich texture with a refreshing citrusy note.
  • Ginger Sesame Dressing: Introduces an Asian-inspired flavor with a spicy kick.
Chick fil A Kale Crunch Salad Recipe

Celebrate health and taste with Chick-fil-A’s kale crunch salad recipe, a dish that’s both satisfying and wholesome.

Are There Any Unique Toppings That Can Elevate The Crunch Factor Of Chick Fil A Kale Crunch Salad?

  • Crispy Chickpeas: Oven-baked until crunchy, they add a nutty flavor and extra protein.
  • Sunflower Seeds: Small but mighty, these seeds offer a subtle crunch and a nutty taste.
  • Pumpkin Seeds (Pepitas): Their earthy flavor and crunchy texture blend well with the salad.
  • Sesame Sticks: These add an interesting texture and a toasty sesame flavor.
  • Crumbled Rice Cakes: A lighter, airy crunch that pairs nicely with the salad’s texture.
  • Wonton Strips: For an Asian-inspired crunch, these are a perfect addition.
  • Chia Seeds: Though tiny, they contribute a subtle crunch and are packed with nutrients.
  • Toasted Quinoa: Gives a delightful, unexpected crunch and a dose of protein.
Chick fil A Kale Crunch Salad Recipe

What Is The Difference Between Homemade And Store-Bought Chick Fil A Kale Crunch Salad Recipe?

  • Freshness: Homemade salads often feature fresher ingredients; you can choose them directly from the market or garden.
  • Customization: You can adjust ingredients, such as the type and amount of greens, nuts, and dressing, to suit personal tastes and dietary needs.
  • Dressing Quality: Homemade dressings can be made with high-quality oils and natural sweeteners, offering a healthier and potentially tastier option.
  • Nutritional Control: Making the salad at home allows for better control over the nutritional content, such as reducing salt or sugar.
  • Preservatives And Additives: Homemade versions lack the preservatives and additives that might be found in store-bought salads.
  • Cost-Effectiveness: Preparing the salad at home is often more cost-effective than buying it ready-made.
  • Portion Sizes: You can adjust portion sizes more easily when making the salad at home, which is beneficial for meal planning.
  • Environmental Impact: Homemade salads reduce packaging waste, making them a more eco-friendly choice.

How Can You Store Or Preserve The Chick fil A Kale Crunch Salad Leftovers?

  • Airtight Container: Store the salad in an airtight container to keep it fresh and prevent wilting.
  • Refrigeration: Keep the salad in the fridge; it typically stays fresh for 1-2 days.
  • Separate Dressing: Store the dressing separately to prevent the greens from becoming soggy.
  • Avoid Freezing: Freezing is not recommended as it can significantly alter the texture of the greens and dressing.
  • Add Freshness: Revive the salad before eating by adding a bit of fresh lemon juice or olive oil.
  • No Pre-cutting: Avoid cutting ingredients like almonds in advance, as they can become soft. Add them fresh when ready to serve.
  • Keep Dry: Ensure the greens are dry before storing to prevent excess moisture.
Chick fil A Kale Crunch Salad Recipe

Special Tools & Equipment List

  • Salad Spinner: Essential for drying kale and cabbage after washing, ensuring the dressing adheres well.
  • Chef’s Knife: A sharp knife is crucial for chopping greens and slicing almonds.
  • Cutting Board: A large, sturdy cutting board provides a safe and ample space for prep work.
  • Mixing Bowls: Various sizes for mixing salad ingredients and preparing dressings.
  • Whisk: For emulsifying and blending the dressing ingredients smoothly.
  • Measuring Cups and Spoons: For accurate measurement of dressing ingredients.
  • Mason Jar: Ideal for mixing and storing dressings, especially if you prefer to shake them.
  • Baking Sheet: For roasting almonds to enhance their flavor and crunch.
  • Parchment Paper: Useful for lining the baking sheet for easy cleanup.
  • Tongs or Salad Hands: For tossing the salad ingredients evenly.
  • Peeler: If adding additional ingredients like carrot ribbons.
  • Citrus Juicer: To efficiently extract fresh lemon juice for the dressing.
  • Grater or Zester: For adding zest to the dressing or salad.

Frequently Asked Questions 

Can I Make The Chick Fil A Kale Crunch Salad Vegan?

Yes, you can easily make this salad vegan. The key modification is in the dressing – replace honey or any non-vegan sweetener in the Apple Dijon Dressing with maple or agave syrup.

For the salad, ensure that all added ingredients, like nuts or seeds, are not processed with animal products. This adaptation maintains the salad’s flavor profile while aligning with vegan dietary requirements.

How Long Can I Store The Chick Fil A Kale Crunch Salad In The Refrigerator?

The salad, especially when dressed, is best consumed within 1-2 days when stored in the refrigerator.

Kale holds up well to dressings compared to other greens, but for optimal freshness and crunch, adding the dressing close to the serving time is advisable. If you plan to store it longer, keep the dressing separate and add it just before serving.

Is The Chick fil A Kale Crunch Salad Suitable For A Low-Carb Diet?

Yes, this salad can fit into a low-carb diet. Kale and cabbage are low in carbohydrates and high in fiber. The primary consideration for low-carb diets is the dressing, particularly the sweetener.

Opting for a low-carb sweetener or reducing the quantity can make the salad more suitable for low-carb eating plans.

Can I Add Protein To This Salad? What Are Some Good Options?

Absolutely, adding protein transforms this salad into a more filling meal. Grilled chicken, tofu, or chickpeas are excellent choices.

These proteins complement the flavors of the salad and increase its nutritional value, making it a more balanced meal. Remember to cook the protein simply, using seasonings that align with the salad’s flavor profile.

What Are Some Alternative Nuts That Can Be Used Instead Of Almonds?

If you’re allergic to almonds or just want to try something different, options like walnuts, pecans, or sunflower seeds work well.

These alternatives still provide a delightful crunch and bring their unique flavors and nutritional benefits to the salad. Roasting them slightly, as you would with the almonds, enhances their flavor and texture.

Perfect Chick Fil A Kale Crunch Salad Recipe - A Nutrient Rich Meal

Perfect Chick Fil A Kale Crunch Salad Recipe – A Nutrient Rich Meal

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Course: Salads


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The Chick Fil A Kale Crunch Salad Recipe  is a delightful blend of fresh, nutrient-rich ingredients, perfect for a healthy and satisfying meal. This salad features a base of crisp kale and shredded green cabbage, topped with crunchy, roasted almonds, all brought together by a tangy Apple Dijon Dressing. It’s not just a salad; it’s a harmonious mix of textures and flavors that appeal to health-conscious individuals and those looking for a tasty, lighter option.


  • Cup Pure Maple Syrup

  • 3 Tablespoons 3 Apple Cider Vinegar

  • 2 Tablespoons 2 Distilled Vinegar

  • 1 Tablespoon 1 White Wine

  • 1 Tablespoon 1 Lemon Juice (Freshly Squeezed)

  • ½ Teaspoon ½ Sea Salt

  • ¼ Teaspoon ¼ Black Pepper

  • ½ Cup ½ Extra Virgin Olive Oil

  • 1 Tablespoon 1 Dijon Mustard

Step-By-Step Directions

  • Apple Dijon Dressing
    Combine Vinegar And Syrup: In a medium bowl or a large mason jar, pour in the maple syrup and apple cider vinegar.

    Add Other Ingredients: Add distilled vinegar, white wine, and Dijon mustard. If you’re using a bowl, whisk these ingredients together. Secure the lid and shake well if you’re using a mason jar.

    Incorporate Lemon Juice And Seasonings: Next, add freshly squeezed lemon juice, sea salt, and black pepper. Whisk in a bowl or shake in a jar to combine everything well.

    Emulsify with Olive Oil: Slowly pour in the olive oil while continuously whisking in a bowl or, if using a mason jar, add the oil, secure the lid, and shake vigorously until well combined. This makes about 1 ¼ cups of dressing.
  • Kale Crunch Salad
    Roast Almonds: Preheat your oven to 350°F (175°C). Toss whole almonds in melted coconut oil and optional salt, then spread them on a small baking tray. Roast for 10-15 minutes.

    Allow them to cool and then chop them into smaller pieces using a large chef’s knife.

    Prepare Kale And Cabbage: Remove any tough ribs from the chopped kale. In a large bowl, combine the kale with shredded green cabbage. Toss these together with your hands.

    Dress The Salad: Pour the apple Dijon dressing over the kale and cabbage. Use your hands to massage the kale for about 5 minutes until it softens and turns a darker shade of green.

    Let It Marinate: Cover the salad and place it in the fridge for 30 minutes, or leave it overnight. This resting period allows the kale to soften further and the flavors to meld together.

    Final Touches: When ready to serve, add the roasted almonds to the salad and toss everything together.

    Taste and adjust the seasonings if necessary, adding more vinegar, lemon juice, salt, or pepper according to your preference. This should yield about 9 cups of salad.

Recipe Video


  • Customizable: Feel free to add ingredients like grilled chicken, dried fruits, or different nuts for variety.
  • Massage The Kale: Massaging the kale with your hands softens its texture and enhances its taste.
  • Dressing Tip: Prepare the dressing ahead of time and let it meld for enhanced flavor.
  • Storage: Best enjoyed fresh, but if storing, keep the dressing separate to maintain the salad’s crunch.
  • Allergy-Friendly Variations: Easily adaptable for nut-free or vegan diets.

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