Chick Fil A Kale Salad Recipe
Table of Contents
I love salads, and Chick-fil-A’s Kale Crunch Salad is a favorite. It’s full of kale, cabbage, and almonds, all in a tangy Dijon vinaigrette. But going to the restaurant can be a hassle. That’s why I’m excited to share a simple copycat version you can make at home in 5-10 minutes.
This homemade version is easy to make and healthy. It’s great for vegans, plant-based eaters, and those who avoid dairy and gluten. You’ll get the same taste and feel as the original, but it’s cheaper and easier to make.
Introduction to Chick Fil A Kale Salad
Chick-fil-A’s Kale Crunch Salad is a hit, offering a healthier choice than usual fast food. It mixes kale, crunchy cabbage, and toasted almonds. This mix creates a tasty and fulfilling dish that many health-conscious people love.
History of Chick Fil A’s Kale Salad
Chick-fil-A introduced the Kale Crunch Salad in 2016. It was part of their effort to offer lighter, nutritious options. The salad quickly became a favorite, especially for those wanting more chicken salad ingredients and healthy chicken salad in their meals.
Nutritional Benefits of Kale
Kale is the main ingredient in this salad, and it’s full of good stuff. It’s rich in vitamins A, C, and K, and minerals like calcium and iron. Kale also has antioxidants, which are great for your heart, immune system, skin, and bones.
“Kale is one of the most nutrient-dense foods on the planet, and its inclusion in Chick-fil-A’s Kale Crunch Salad makes it a truly exceptional and healthy chicken salad option.”
The mix of kale, crunchy cabbage, and toasted almonds in Chick-fil-A’s Kale Crunch Salad is a hit. It offers a unique taste and texture that many customers enjoy.
Key Ingredients for the Salad
The heart of the chicken salad lies in a few key ingredients. These come together to make a dish that’s both delightful and nutritious. Let’s explore these essential parts:
Fresh Kale and Its Importance
Fresh, crisp kale is the star of the salad. It’s full of vitamins, minerals, and fiber. This makes it a healthy base for the chicken salad ingredients. Kale’s strong texture and earthy taste balance out the other ingredients.
Other Essential Ingredients
- Green Cabbage: Shredded green cabbage adds a nice crunch and a touch of sweetness. It pairs well with the kale.
- Roasted Almonds: Crunchy, nutty roasted almonds offer a great texture. They also add healthy fats and protein.
- Olive Oil Vinaigrette: A homemade lemon Dijon vinaigrette dresses the salad. It’s made with olive oil, apple cider vinegar, honey, and Dijon mustard. This vinaigrette adds a tangy, slightly sweet flavor.
These core ingredients make a classic chicken salad that’s both healthy and full of flavor. The kale gives a solid base, while the cabbage and almonds add crunch. The vinaigrette brings everything together for a satisfying meal.
How to Prepare the Salad
Making your own chicken salad is easy and delicious. First, wash and dry the kale leaves well. Then, chop the kale into small pieces. Finally, massage the kale with olive oil and lemon juice to make it tender.
Step-by-Step Instructions
- Rinse the kale under cold water and pat it dry with paper towels or a clean kitchen towel.
- Use your hands to remove the tough ribs from the kale leaves, then chop the leaves into 1-inch pieces.
- In a large bowl, combine the chopped kale with a drizzle of olive oil and a squeeze of fresh lemon juice. Massage the kale for 1-2 minutes to help soften the leaves.
- Add the thinly sliced cabbage and toss everything together until well combined.
- Optionally, you can toast the almonds in a dry skillet over medium heat for 2-3 minutes to enhance their flavor and crispiness before adding them to the salad.
Tips for Washing and Preparing Kale
- Ensure the kale is thoroughly washed and dried to prevent a watery salad.
- Massaging the kale with a bit of oil and lemon juice helps break down the tough fibers, making the leaves more tender and easier to chew.
- Thinly slicing the cabbage helps it blend seamlessly with the kale for a cohesive texture.
- Toasting the almonds brings out their natural nutty flavor and adds a delightful crunch to the salad.
Making the Dressing
The dressing is what makes your homemade chicken salad truly special. To make a dressing that’s both tasty and healthy, you’ll need a few simple ingredients:
- 1/3 cup cider vinegar
- 1 green onion
- 1 teaspoon Creole or mild coarse grain mustard
- 1 teaspoon kosher salt
- A few cracks of fresh black pepper
- 2/3 cup real maple syrup
- 1/2 cup extra virgin olive oil
How to Mix the Dressing Properly
To mix these flavors together, whisk them in a small bowl or shake in a mason jar. The apple cider vinegar and Dijon mustard add a tangy kick. The maple syrup adds a touch of sweetness. Adjust the seasoning to your liking, making sure it complements the salad.
Once you’ve got the dressing right, your homemade chicken salad will be both healthy and delicious.
Assembling the Salad
To make the Chick Fil A-inspired kale salad, start by mixing the kale and shredded cabbage with the Dijon apple cider vinaigrette. Make sure the dressing covers every leaf. This adds a burst of flavor to the salad.
Then, add the roasted almonds on top for a crunchy texture. You can also add grilled chicken, crispy chickpeas, or other proteins. This salad is great as a side or a main dish, and you can customize it to your taste.
Layering Ingredients for Best Flavor
To get the best flavors, layer the ingredients carefully. Start with fresh kale and cabbage. Then, add the roasted almonds for a nice crunch. Finally, top it with your favorite protein, like grilled chicken or crispy chickpeas.
Adding Protein Options
- Grilled chicken: Each 8-piece serving of Grilled Nuggets from Chick Fil A provides 25 grams of lean protein, making it an excellent choice to top the salad.
- Crispy chickpeas: For a plant-based option, roasted chickpeas can add a satisfying crunch and a boost of protein to the salad.
- Other proteins: Feel free to experiment with other protein sources, such as hard-boiled eggs, sautéed tofu, or even pan-seared salmon, to create your own unique spin on the salad.
By carefully layering the ingredients and choosing your favorite protein, you can make a delicious Chick Fil A-inspired kale salad. It will be both nourishing and satisfying.
Popular Additions and Variations
Customizing your Chick-fil-A-inspired kale salad is endless. Add seasonal ingredients and creative toppings to make it a flavor sensation.
Seasonal Ingredients to Consider
Use fresh, in-season produce to make your kale salad special. Try adding dried cranberries, golden raisins, or diced apricots for sweetness. Crumbled feta, goat cheese, or shaved Parmesan add a creamy, savory touch.
For a nut-free option, use sunflower or pumpkin seeds instead of pecans or walnuts. These seeds are nutritious and offer a crunchy texture without allergens.
Creative Toppings to Enhance the Salad
- Diced avocado for a rich, buttery addition
- Crunchy roasted chickpeas for a protein-packed boost
- Sliced granny smith apples or juicy mandarin oranges for a refreshing touch
- Toasted coconut flakes for a tropical twist
- Crispy bacon or pancetta for a savory, smoky element
Try different toppings and seasonal ingredients to make your kale salad vibrant and nutritious. It will excite your taste buds and keep you full.
“Variety is the spice of life, and that’s especially true when it comes to salads. Don’t be afraid to get creative with your toppings and mix things up to find your perfect combination.” – Chef Jamie Oliver
Serving Suggestions
The chicken salad sandwiches and easy chicken salad are perfect for many serving ideas. You can serve the kale salad in a big bowl for everyone to enjoy. Or, you can put it on individual plates for a nice look.
This kale salad goes well with many dishes. Try it with grilled meats, fish, or even vegetarian options. It’s great with a soup or as a base for a grain bowl. You can also use it as a topping for sandwiches or wraps for a quick lunch.
Best Pairings for Your Kale Salad
- Grilled chicken or salmon
- Roasted vegetables
- Quinoa or farro
- Creamy avocado
- Toasted nuts or seeds
Presentation Ideas for Serving
- Serve the salad in a large, shallow bowl for a family-style experience
- Arrange the salad components on individual plates for a more formal setting
- Layer the salad ingredients in a clear glass bowl for a visually appealing display
- Top the salad with colorful and crunchy garnishes, such as sliced radishes or toasted sunflower seeds
“The kale salad is a delicious and nutritious addition to any meal, offering a satisfying crunch and a burst of fresh flavors.”
Storage and Leftover Tips
Enjoying your homemade chicken salad meal prep doesn’t have to end when the meal is done. With proper storage and reheating techniques, you can savor the delicious flavors of your homemade chicken salad for days to come.
How to Store Your Salad
To keep your salad fresh, store any leftover portions in an airtight container in the refrigerator. This will help maintain the texture and prevent the ingredients from wilting. For best results, aim to consume the salad within 2 days of preparation.
Best Practices for Reheating
- If you’re meal prepping, consider storing the dressing separately from the salad ingredients. This will prevent the greens from becoming soggy.
- The almonds or other crunchy toppings may soften over time, so it’s best to add them fresh when you’re ready to enjoy the salad.
- When reheating the salad, gently warm the ingredients in the microwave or on the stovetop, being careful not to overcook the delicate kale and brussels sprouts.
By following these simple storage and reheating tips, you can ensure your chicken salad meal prep remains fresh, flavorful, and ready to enjoy for days to come.
Conclusion: Enjoy Your Homemade Kale Salad
The homemade chick fil a kale salad recipe is a tasty and healthy choice. Making it at home lets you pick the ingredients and tailor it to your taste. It’s also budget-friendly, as buying ingredients in bulk is cheaper than pre-made salads. Plus, it’s packed with health benefits.
Recap of the Recipe
The recipe needs 4 cups of kale, 1 cup of shredded cabbage, and 1/2 cup of shredded carrots. Add 1/4 cup of roasted almonds. The dressing is simple: 2 tbsp of apple cider vinegar, 1/4 cup of olive oil, 1 tsp of Dijon mustard, and 1 tbsp of honey. This mix makes a nutritious and tasty salad that lasts up to two days.
Encouragement to Experiment with Ingredients
Feel free to try new toppings, dressings, and proteins to make your perfect kale salad. You can add grilled chicken, shrimp, tofu, or hard-boiled egg. Chickpeas, roasted veggies, or a whole grain roll can also enhance it. With so many options, this salad will quickly become a favorite in your diet.
FAQ
What are the main ingredients in the Chick-fil-A Kale Crunch Salad?
The main ingredients are curly kale, green cabbage, and roasted almonds.
What are the health benefits of kale?
Kale is full of vitamins, minerals, and fiber. It’s very nutritious and offers many health benefits.
How do you prepare the kale for the salad?
First, wash and dry the kale well. Then, remove the ribs and chop the leaves into small pieces. Massage the kale with olive oil and lemon juice to make it soft before adding it to the salad.
What are the ingredients in the Dijon apple cider vinaigrette?
The dressing includes olive oil, apple cider vinegar, lemon juice, Dijon mustard, and a sweetener like honey or maple syrup.
Can I customize the salad with additional ingredients?
Yes, you can add things like dried cranberries, golden raisins, apricots, feta or vegan cheese, and nuts or seeds.
How long will the leftover salad last?
Leftover salad can be stored in an airtight container in the fridge for up to 2 days. For the best taste, keep the dressing separate and add it just before serving.