Introduction

Ah, the refreshing zest of a kale salad! But not just any kale salad—this one is a Chick-Fil-A copycat that’s garnered nods of approval from dietitians. If you’re aiming to replicate this popular dish in your kitchen, buckle up for a culinary adventure. We’re not only going to whisk together a delightful salad but also a special apple cider and Dijon mustard vinaigrette that’s sure to tickle your taste buds. Ready to get started? Let’s dive in!

Why This Recipe is Dietitian Approved

When it comes to eating well, incorporating leafy greens like kale into your diet is a no-brainer. Kale is a powerhouse of vitamins A, K, and C, and when paired with nutrient-rich ingredients like apple cider vinegar and olive oil, the health benefits multiply. This Chick-Fil-A copycat recipe isn’t just delicious—it’s a heart-healthy choice that’s low in calories but high in flavor.

Ingredients

Fresh kale leaves: 4 cups, chopped
Red cabbage: 1 cup, thinly sliced
Apple: 1 medium, diced
Candied almonds: 1/4 cup
Olive oil: 2 tablespoons
Apple cider vinegar: 3 tablespoons
Dijon mustard: 1 tablespoon
Lemon juice: from 1 lemon
Maple syrup: 1 tablespoon
Salt and pepper: to taste

Instructions

Prepare the Kale Base: Start by washing and drying the kale leaves. Remove the ribs and chop the leaves into bite-sized pieces. Place in a large bowl.
Add Crunch and Color: Toss in the sliced red cabbage and diced apple to the kale.
Whisk the Vinaigrette: In a separate bowl, combine olive oil, apple cider vinegar, Dijon mustard, lemon juice, maple syrup, salt, and pepper. Whisk until the mixture is emulsified.
Dress the Salad: Pour the dressing over the kale mixture and toss to coat evenly.
Garnish: Sprinkle candied almonds over the top for a delightful crunch.

Tips for Quick Candied Almonds

For a speedy version of candied almonds, lightly toast sliced almonds in a skillet, then add a drizzle of maple syrup and a pinch of salt. Stir continuously over medium heat until the nuts are caramelized and crunchy.

Tips for Assembling the Salad

Always add the dressing right before serving to keep the kale crisp and fresh. If you like your kale a bit softer, massage the dressing into the leaves and let it sit for about 10 minutes before adding other ingredients.

How to Make Apple Cider and Dijon Mustard Vinaigrette

This zesty vinaigrette is simple to make and brings a bright, tangy flavor to the salad. The key is to balance the sharpness of the mustard with the sweetness of the maple syrup and the acidity of the apple cider vinegar.

How to Make a kale Salad Chick Fil A Recipe

Follow the above steps to recreate the iconic Chick-Fil-A kale crunch salad at home. It’s all about fresh ingredients and a balance of flavors.

Variations to Recipe

Protein Add-ons: Toss in grilled chicken or tofu for added protein.
Cheese Pleaser: Add crumbled feta or goat cheese for a creamy texture.
Nutty Flair: Swap candied almonds for walnuts or pecans.

How to Store

Store the dressed salad in an airtight container in the refrigerator for up to 2 days. Keep any extra dressing separately in the fridge for up to 5 days.

Serving Ideas

Serve this kale salad as a standalone meal or as a vibrant side to grilled meats or fish. It’s perfect for summer picnics or as a nutritious lunch option.

Substitutions and Variations

Vinegar Varieties: Use balsamic or red wine vinegar instead of apple cider vinegar for a different twist.
Sweet Swap: Honey can replace maple syrup if preferred.

Storage

Refrigerate the salad in an airtight container. The dressing can be stored separately to extend the salad’s freshness.

Top Tip

To enhance the flavors, let the dressed kale sit for about 10 minutes before serving. This allows the leaves to soften slightly and absorb the dressing, making every bite even more delicious.

Nutrition

Calories: 150 per serving
Protein: 5g
Carbohydrates: 20g
Fat: 7g

FAQS

What is in the kale crunch from Chick-Fil-A?

The Kale Crunch Side from Chick-Fil-A features a blend of curly kale and green cabbage, tossed with an apple cider and Dijon mustard vinaigrette, and topped with salted, crunchy almonds.

How healthy is Chick-Fil-A kale salad?

Chick-Fil-A’s Kale Crunch Side is considered a healthier option on their menu. It's relatively low in calories, providing around 120 calories per serving, and includes beneficial nutrients from kale and cabbage. However, its healthiness can depend on your overall dietary needs, especially in terms of sodium and fat.

What happened to Chick-fil-A kale salad?

As of my last update, Chick-Fil-A still offers the Kale Crunch Side. There haven’t been any widespread reports of it being discontinued. However, menu options can vary by location, so it might be unavailable in certain regions or replaced temporarily due to supply issues.

What is kale salad made of?

A basic kale salad is typically made of chopped or torn kale leaves, often massaged with a dressing to soften the leaves. Additions can include nuts, dried fruits, fresh fruits like apples or pears, cheese, and various types of vinaigrette or creamy dressings.

What's the healthiest thing to eat at Chick-fil-A?

One of the healthiest options at Chick-fil-A is the Grilled Chicken Sandwich or the Grilled Nuggets. These items are lower in calories and fat compared to their fried counterparts. Pairing these with a side like the Kale Crunch Side or a fruit cup can make for a balanced meal.

What is Chick-fil-A salad made of?

Chick-fil-A salads typically include a base of mixed greens or romaine lettuce, topped with a variety of ingredients depending on the specific salad. Common additions include grilled or fried chicken, crispy red bell peppers, shredded cheese, and various types of dressings. Each salad is designed to offer a flavorful and satisfying meal option.