Chick Fil A Kale Crunch Salad Recipe: A Dietitian-Approved Delight

What’s in the Other Chick Fil A Kale Crunch Salad Recipe?

The original Chick-Fil-A Kale Crunch Salad is a perfect blend of fresh kale and green cabbage, topped with crunchy roasted almonds and tossed in a tangy, slightly sweet Dijon apple cider vinaigrette. This salad is both satisfying and nutritious, making it a popular choice for health-conscious diners.

Ingredients Breakdown

• Kale: Packed with vitamins A, C, and K, kale is a superfood known for its numerous health benefits.
• Green Cabbage: Adds a crisp texture and is rich in vitamin C and fiber.
• Roasted Almonds: Provide a crunchy texture and healthy fats.
• Dijon Apple Cider Vinaigrette: A blend of Dijon mustard, apple cider vinegar, olive oil, and honey, offering a balance of tanginess and sweetness.

Why This Recipe is Dietitian Approved

This recipe is dietitian-approved because it focuses on nutrient-dense ingredients that are low in calories but high in vitamins, minerals, and antioxidants. The kale and cabbage provide essential nutrients, while the almonds add healthy fats and protein. The vinaigrette is made with wholesome ingredients, avoiding processed additives.

Substitutions and Variations

Substitutions

• Kale: Can be substituted with spinach or Swiss chard for a different flavor and texture.
• Green Cabbage: Napa cabbage or Brussels sprouts can be used as alternatives.
• Roasted Almonds: Swap with walnuts, pecans, or sunflower seeds for a different nutty flavor.

Variations

• Add Protein: Grilled chicken, tofu, or chickpeas can be added for extra protein.
• Fruit Additions: Dried cranberries, apple slices, or pomegranate seeds can provide a sweet contrast.
• Different Dressings: Experiment with lemon tahini dressing or balsamic vinaigrette for a new twist.

Storage

Store the prepared kale crunch salad in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate and add just before serving to maintain the salad’s freshness and crunch.

Top Tip

Massage the kale with a pinch of salt before adding it to the salad. This softens the kale, making it more palatable and easier to digest.

Homemade Kale Crunch Salad (Chick-Fil-A Copycat)

Ingredients

Kale Salad (1x Recipe)

• 4 cups chopped kale
• 2 cups shredded green cabbage
• 1/2 cup roasted almonds

Optional Additions

• 1/4 cup dried cranberries
• 1/2 cup shredded carrots

Dijon Apple Cider Vinaigrette

• 1/4 cup apple cider vinegar
• 1 tablespoon Dijon mustard
• 1/2 cup olive oil
• 1 tablespoon honey
• Salt and pepper to taste

Instructions

1. Prepare the Kale: Wash and chop the kale into bite-sized pieces. Massage with a pinch of salt.
2. Shred the Cabbage: Thinly slice the green cabbage.
3. Mix the Salad: In a large mixing bowl, combine the kale, cabbage, and roasted almonds. Add any optional additions if desired.
4. Make the Vinaigrette: In a small bowl or mason jar, whisk together the apple cider vinegar, Dijon mustard, olive oil, honey, salt, and pepper.
5. Dress the Salad: Pour the vinaigrette over the salad and toss to coat evenly.
6. Serve: Transfer the salad to a serving dish and enjoy immediately or store in the refrigerator for later.

Notes

• For a sweeter dressing, add an extra teaspoon of honey.
• Adjust the seasoning with salt and pepper to taste.

Nutrition (Per Serving)

• Calories: 250
• Protein: 6g
• Fat: 18g
• Carbohydrates: 20g
• Fiber: 5g

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Why You’ll Love This Dish

This kale crunch salad is a delightful blend of textures and flavors. The crunchy almonds and fresh vegetables paired with the tangy, sweet vinaigrette make it a refreshing and satisfying meal. Plus, it’s easy to make and perfect for meal prep!

Doctor’s Tips

How To Make Copycat Chick-fil-A Kale Crunch Salad Step-By-Step

1. Gather Ingredients: Ensure you have all the ingredients ready before starting.
2. Prepare the Kale: Wash, chop, and massage the kale to soften it.
3. Shred Cabbage: Use a sharp knife or mandoline for even slices.
4. Mix Salad Base: Combine kale, cabbage, and almonds in a large mixing bowl.
5. Whisk Vinaigrette: Mix the dressing ingredients thoroughly.
6. Dress and Toss: Pour the dressing over the salad and mix well.

Chef’s Tips

• Massage the Kale: Massaging kale with a bit of salt helps to break down its tough fibers.
• Toast the Almonds: Toasting almonds enhances their flavor and crunch.
• Make Ahead: Prepare the salad and dressing separately and combine them just before serving for maximum freshness.

Apple Dijon Salad Dressing

For a quick apple Dijon dressing, combine:

• 1/4 cup apple cider vinegar
• 1 tablespoon Dijon mustard
• 1/2 cup olive oil
• 1 tablespoon honey
• Salt and pepper to taste

What to Serve With

This salad pairs well with:

• Grilled chicken or salmon
• Quinoa or brown rice
• Fresh fruit like apple slices or berries

More Kale Salad Recipes

• Lemon Kale Caesar Salad: A zesty twist on the classic Caesar.
• Kale and Quinoa Salad: Packed with protein and fiber.
• Citrus Kale Salad: A refreshing mix of kale and citrus fruits.

Conclusion

The Chick Fil A Kale Crunch Salad recipe is a delicious, nutritious, and easy-to-make dish that is perfect for a healthy meal. With simple ingredients and a flavorful dressing, this salad is sure to become a favorite. Try the recipe, enjoy the fresh flavors, and feel good about eating a meal that’s dietitian-approved.

FAQS

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