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This Kale Crunch Salad is for anyone who thinks they don’t like kale. Finely chopped and massaged with a lemon parmesan dressing, it turns tender and bright, then gets topped with golden toasted breadcrumbs and sunflower seeds.
A bunch of kale is one of the most affordable greens in the store, and unlike delicate lettuce, it holds up for days after it’s dressed.
That makes it one of the best salads for meal prep. Make a big batch on Sunday and pack it for lunches all week.
Serve it on its own or next to soup, pasta or roast chicken.
Ingredients and Swaps
- Kale: Curly kale, stems removed and finely chopped. Lacinato (Tuscan) kale works too.
- Carrots: Shredded, for sweetness and color.
- Toasted breadcrumbs and sunflower seeds: The crunch. Use stale bread whirled into crumbs in place of panko.
- Parmesan: In the dressing and on top.
- Dressing: Olive oil, lemon juice, garlic and Dijon.
Tips for Tender Kale
- Remove the stems. They’re tough. Strip the leaves off with your hands.
- Chop it fine. Small pieces are easier to eat raw.
- Massage the kale. Rub the leaves with the dressing for a minute or two until they darken and soften. This is the step that makes raw kale pleasant.
- Keep the crunch separate. Add the breadcrumbs and seeds right before serving.
Prices are from Walmart’s and ALDI’s websites for stores in Columbus, Ohio, checked in October 2026. Ohio’s grocery prices are within about 1% of the national average, so you may pay more or less depending on where you live, and prices change often. Here’s how we price our recipes.
Cost: Ingredients – $4.16 from Walmart, $4.85 from ALDI · Per Serving – $1.04 to $1.21
Kale Crunch Salad
Ingredients
Method
- Melt the butter in a skillet over medium heat. Add the panko and toast, stirring, for 3–5 minutes until golden. Let cool.
- Whisk together the olive oil, lemon juice, garlic, Dijon, ¼ cup parmesan, salt and pepper.
- Add the kale to a large bowl, pour over half the dressing and massage with clean hands for 1–2 minutes until it softens and darkens.
- Add the carrots and remaining dressing and toss.
- Top with the toasted breadcrumbs, sunflower seeds and remaining parmesan.
Notes
- Massaging the kale is the key step; it makes the leaves tender and less bitter.
- Lacinato (Tuscan) kale works too.
- Add dried cranberries or chopped apple for sweetness.
- Top with grilled chicken or a hard-boiled egg for a full meal.
How to Serve It
As a side, or as a main with chicken, chickpeas or a hard-boiled egg on top. Unlike most salads, it holds up for days in the fridge, which makes it good for packed lunches. More ideas are in 12 Cheap Salad Recipes That Actually Fill You Up.
Storage & Serving Tips
- Refrigerate the dressed kale for up to 4 days.
- Store the toasted breadcrumbs and seeds separately so they stay crunchy.
- Add an extra squeeze of lemon to leftovers to brighten them up.
- Not recommended for freezing.
- Washing tip: Rinse loose greens under cool running water (no soap or produce wash needed), then dry them well in a salad spinner or with a clean towel. Bagged greens labeled “washed” are ready to use, but if you like to rinse them anyway (we do), use a clean colander and sink and dry them well.
Kale Salad Questions
Why is my kale bitter?
It needs more massaging and a little more lemon and salt. Dried cranberries or a teaspoon of honey also balance the bitterness.
Can I use bagged kale?
Yes. Pick out any thick stems and chop it a bit finer.
