Let’s Talk about Kale
Chick Fil A did their homework before releasing the salad which is why the Chick Fil A Kale Crunch Salad recipe is in high demand, although kale wasn’t always like this.
Kale has been used throughout the world for over 2,000 years and was a popular vegetable in medieval Europe because it’s easy to grow and high in nutrients. But not in the United States, our culture chose butter lettuce and romaine as our choice of leafy greens (which to be clear has 0 nutrition value).
There are several types of kale:
- Curly Kale (most common)
- Dinosaur Kale (kinda looks like the scaly back of a dinosaur)
- Red Russian Kale (red/purple leaves)
In fact, we make a mockery of kale and just used it as a decoration in food buffet’s when they became so popular in the 80’s and 90’s. As a child, I always thought that this greenery was fake. Did you know this was kale?
Why is Kale Healthy for You?
Here are some quick tips about kale, then we’ll get into this Chickfila Kale Crunch Salad.
- High in Vitamins: Kale is extremely rich in vitamins and minerals. It is especially high in vitamins A, K, and C. Just one cup of raw kale provides almost 700% of the daily value of vitamin K, over 100% of the daily value of vitamin A, and about 70% of vitamin C.
- Vitamin K: Vitamin K plays a large role in proper blood clotting and bone health. It also helps with heart and anti-inflammatory issues.
- High in Antioxidants: Kale contains powerful antioxidants such as quercetin and kaempferol, which have numerous beneficial effects on health, including fighting oxidative stress and potentially reducing the risk of chronic diseases.
- Climate Resilient: If our planet ever enters an Ice Age again, kale might be one of the last crops standing. It can grow in cooler temperatures and the flavor becomes sweeter after a frost.
Tips for the Chick Fil A Kale Crunch Salad Recipe
Now that you’ve learned a little about kale, lets get into this recipe.
I’ve eaten at Chickfila for a long time, and I have only had the kale crunch salad THIS YEAR. I put it off because I always enjoyed the more comforting options. It took a lot of willpower to say ‘no’ and to get the kale crunch, and I’m so glad I did it!
Chickfila does an amazing job with building this salad and combining the flavors, which is why I had to share this recipe. If you really want to step up your kale salad, you also must get it with grilled chicken. The hot chicken eaten with the kale is such a great combination.
You can grab a precooked rotisserie chicken or some pre-made grilled chicken from most grocery stores if you aren’t in a mood to cook. But if saving money is the goal: Buy some frozen chicken breasts, pop them in the air fryer and they’ll be ready by the time you’re done making this salad.
- Use an extra virgin olive oil for your recipe. The better the olive oil, the better the flavor will stand out. Plus olive oil is really good for you.
- Stay away from fake maple syrup as well. Get the good stuff, it will go a long way when you combine it.
- If you want to elevate this salad to a more savory profile, if you throw the entire salad into a pan on your stove and keep tossing it just for a little bit; those flavors in the apples and the kale will really combine well. Add the grilled chicken to it and you’ve got a delicious meal (add the feta cheese at the end though, not during the heating process).
Chick Fil A Kale Crunch Salad Recipe
Want to make a copycat Chick-Fil-A Kale Crunch Salad without leaving your house? This homemade version will make you a kale fan just like it did with me! With just kale, green cabbage, and toasted almonds, it's simple but packed with flavor. Adding feta cheese and apples makes it even better. The secret? A Dijon apple cider vinaigrette that's easy to shake up in a jar. This salad is not just good; it's good for you and great for parties.
- Large Mixing Bowl
- Small pan or skillet
- Sharp knife
- Mason jar or container with lid
- 6 cups curly kale (thinly chopped)
- 2 tablespoons olive oil (divided)
- 2 cups green cabbage (thinly chopped)
- 1 cup almonds
- 1 cup feta cheese (crumbled (optional))
- 2 apples (diced (optional))
- 1/4 cup olive oil
- 3 tablespoons apple cider vinegar
- 2 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- 1/4 teaspoon black pepper
- 1 teaspoon salt (for the almonds)
Preparation
- 1. Begin by washing your curly kale under cool running water. Pat dry with a towel.
- 2. Take a large bunch of kale, approximately 6 cups once it’s chopped, and rip it into bite-sized pieces, removing any tough stems.
- 3. Measure out 2 cups of green cabbage and thinly slice it, setting it aside. This will add a nice texture to your salad.
Cooking / Creating
- 1. In a small pan, add a tablespoon of olive oil and warm over medium heat. Once hot, add 1 cup of almonds and a pinch of salt.
- 2. Stir the almonds frequently, allowing them to toast for about 3-5 minutes or until they are golden and fragrant. Be careful not to burn them.
- 3. Once toasted, let them cool and then chop them into small pieces for the salad topping.
Serving / Presentation
1. In a large mixing bowl, take your prepared kale and drizzle with 1 tablespoon of olive oil. Use your hands to massage the oil into the kale for about 3-4 minutes. This will help make the kale tender.
2. Add the sliced cabbage to the bowl with the kale.
3. Prepare the dressing by combining ¼ cup olive oil, 3 tablespoon apple cider vinegar, 2 tablespoon maple syrup, 1 tablespoon Dijon mustard, and ¼ teaspoon black pepper in a mason jar or any container with a lid. Shake well until all ingredients are mixed.
4. Drizzle the dressing over the kale and cabbage, tossing to thoroughly coat.
5. Sprinkle with the toasted almonds, and if you like, add crumbled feta cheese and diced apples for extra flavor and crunch.
6. Once everything is mixed, your Chick-Fil-A Kale Crunch Salad copycat is ready to serve.