5 from 15 votes
Kale Apple Salad with Bacon and Cheddar
This Kale Apple Salad combines tender massaged curly kale with sharp cheddar, crisp bacon, toasted almonds, and sweet diced apple. A fresh lemon dressing with maple syrup and garlic ties the flavors together, enhancing the kale's texture and making the greens silky yet substantial. The balance of crunchy, creamy, sharp, and sweet components creates an engaging texture and flavor profile ideal for a side or light meal.
Prep Time
10 mins
Cook Time
8 mins
Total Time
18 mins
Servings:
4
servings
Calories:
347 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 4 cups curly kale chopped
- 1/8-1/4 tsp avocado oil (or olive oil)
- salt pinch
- 3-4 lices Bacon (see notes for vegetarian options)
- ¼ cup almonds toasted, roasted, or regular, sliced
- 2-3 oz cheddar cheese sharp
- 1 apple fuji is another tasty option!, honeycrisp, medium
FRESH LEMON DRESSING
- 2 TBSP avocado oil
- 2 TBSP lemon fresh-squeezed juice
- 1-2 TBSP pure maple syrup to sweeten dressing to taste
- ⅛ tsp salt
- ⅛ tsp black pepper
- 1 garlic peeled and minced, small clove
Instructions
- To transform curly kale leaves into silky, tender salad greens, let's massage our kale! After washing and drying, start by removing the leaves from the stem. Finely chop the leaves and measure out 4 cups of kale. Add to a large bowl with 1/8-1/4 tsp oil and a teeny tiny pinch of salt. Massage oil into leaves until tender and vibrant green.
- Next whisk togehter dressing ingredients. Sample and adjust salt/pepper/maple syrup to taste if needed. Set aside.
- Cook bacon until via preferred method until crispy or grab your favorite vegetarian alternative. I like to coarsely chop mine then saute in a frying pan until nice and crisp, then allow it to try between paper towels while I prep the salad. If cooking in strips, crumble once cooled.
- Next coarsely chop your sliced almonds (or leave whole for more texture), cube cheese into small fork-friendly bites (approx. 1/2 inch cubes), and finely dice apple.
- Add almonds, cheese, and apple to the kale. Whisk dressing once more before adding to salad. Toss to coat and top with bacon. Enjoy!
Cup of Yum
Notes
- This recipe makes 4 side salads or 2 large portions as a main dish.
- Vegetarian options include plant-based bacon bits or smokey tempeh bacon, and dried cranberries can replace bacon.
- Candied walnuts or pecans add a sweet-savory contrast if desired.
- Nutritional estimates depend on ingredient variations and can be adjusted accordingly.
Nutrition Information
Calories
347kcal
(17%)
Carbohydrates
20g
(7%)
Protein
12g
(24%)
Fat
26g
(40%)
Saturated Fat
7g
(35%)
Cholesterol
26mg
(9%)
Sodium
297mg
(12%)
Potassium
540mg
(11%)
Fiber
3g
(12%)
Sugar
9g
(18%)
Vitamin A
6860IU
(137%)
Vitamin C
86mg
(96%)
Calcium
250mg
(25%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 347
% Daily Value*
| Calories | 347kcal | 17% |
| Carbohydrates | 20g | 7% |
| Protein | 12g | 24% |
| Fat | 26g | 40% |
| Saturated Fat | 7g | 35% |
| Cholesterol | 26mg | 9% |
| Sodium | 297mg | 12% |
| Potassium | 540mg | 11% |
| Fiber | 3g | 12% |
| Sugar | 9g | 18% |
| Vitamin A | 6860IU | 137% |
| Vitamin C | 86mg | 96% |
| Calcium | 250mg | 25% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.