If you’re craving something wholesome, refreshing, and easy to throw together, this Kale Quinoa Salad is exactly what you need. It’s a nutrient-packed bowl loaded with texture, color, and flavor. With fluffy quinoa, tender kale, crunchy veggies, and a light lemony dressing, this salad makes a perfect lunch, light dinner, or side dish that actually satisfies.
This recipe brings together the earthy depth of quinoa and the bold bite of kale, balanced by sweet dried cranberries, creamy goat cheese, and a citrus finish. Whether you’re meal prepping for the week or hosting a gathering, this vibrant salad delivers on taste and nutrition without feeling heavy. It’s naturally gluten-free, vegetarian, and easy to customize based on what’s in your fridge.
Table of Contents
Ingredients
Here’s everything you need to make this vibrant and wholesome kale quinoa salad:
For the Salad:
- 1 cup uncooked quinoa, rinsed
- 2 cups water (for cooking quinoa)
- 1 large bunch curly kale, de-stemmed and chopped (about 6 cups)
- 1 tablespoon olive oil (for massaging kale)
- 1/2 teaspoon salt
- 1/3 cup dried cranberries
- 1/3 cup chopped walnuts or almonds (toasted if desired)
- 1/4 cup crumbled goat cheese (or feta)
- 1/4 small red onion, thinly sliced
- 1/2 medium sweet potato, roasted and cubed (optional)
For the Lemon Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup or honey
- 1 small garlic clove, minced
- Salt and black pepper to taste
This ingredient list balances hearty greens, nutty quinoa, creamy cheese, and a tangy-sweet dressing—all coming together for a deeply satisfying and fresh-tasting salad.
Instructions
Follow these simple steps to make a fresh and satisfying kale quinoa salad:
Step 1: Cook the Quinoa
- Rinse 1 cup of quinoa in a fine mesh strainer under cold water.
- In a medium pot, combine the rinsed quinoa and 2 cups of water. Bring to a boil.
- Reduce heat to low, cover, and simmer for 15 minutes or until all the water is absorbed.
- Remove from heat and let sit, covered, for 5 minutes. Then fluff with a fork and set aside to cool.
Step 2: Massage the Kale
- Place the chopped kale in a large mixing bowl.
- Drizzle with 1 tablespoon of olive oil and 1/2 teaspoon salt.
- Massage the kale with your hands for 2–3 minutes, until it softens and turns a darker green. This reduces bitterness and improves texture.
Step 3: Make the Dressing
- In a small bowl or jar, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1 teaspoon maple syrup, and minced garlic.
- Season with salt and black pepper to taste.
Step 4: Roast the Sweet Potato (Optional)
- If using sweet potato, preheat oven to 400°F (200°C).
- Peel and cube 1/2 a medium sweet potato. Toss with a bit of olive oil and salt.
- Roast for 20–25 minutes, flipping halfway through, until tender and lightly golden.
Step 5: Assemble the Salad
- To the bowl of massaged kale, add the cooled quinoa, dried cranberries, chopped nuts, crumbled goat cheese, and thinly sliced red onion.
- If using, add the roasted sweet potato cubes.
- Pour the lemon dressing over the salad and toss well to combine.
Step 6: Chill or Serve
- Serve immediately at room temperature, or chill for 20 minutes before serving for a refreshing cold salad.
- Store any leftovers in an airtight container in the fridge for up to 3 days.
Pro Tips and Variations
Make your kale quinoa salad even better with these expert tips and creative variations:
Pro Tips
Massage the Kale Well
Don’t skip this step. Massaging kale makes it softer and less bitter, improving the texture and flavor of your salad.
Cool Quinoa Before Mixing
Let the cooked quinoa cool to room temperature before adding it to the kale to prevent wilting and sogginess.
Use Fresh Lemon Juice
Fresh lemon juice gives the dressing a vibrant, zesty flavor. Avoid bottled juice for the best taste.
Add Dressing Just Before Serving
To keep the salad fresh and prevent sogginess, toss it with dressing just before serving, especially if you’re prepping ahead.
Make It Ahead
You can prep all the ingredients ahead of time and store them separately. Just mix everything when you’re ready to eat.
Variations
Add Protein
Toss in grilled chicken, roasted chickpeas, or canned tuna for a protein-packed meal.
Swap the Cheese
Replace goat cheese with feta, shaved parmesan, or even blue cheese crumbles for different flavor profiles.
Use Different Nuts
Try walnuts, slivered almonds, sunflower seeds, or pecans for crunch and added nutrition.
Include Fruit
Add sliced apples, fresh berries, or diced mango for a pop of sweetness and color.
Try a Different Grain
Substitute quinoa with farro, bulgur, or couscous if desired—just be sure to cool the grain before mixing.
Add More Veggies
Mix in cucumber, cherry tomatoes, roasted beets, or shredded carrots for extra freshness and texture.
Serving Suggestions
Kale quinoa salad is as versatile as it is nutritious. Whether you’re enjoying it solo or as part of a larger spread, here’s how to serve it for maximum satisfaction:
As a Light Main Dish
Serve it chilled or at room temperature in a large bowl. Add a protein like grilled chicken, roasted tofu, or hard-boiled eggs to turn it into a satisfying meal.
As a Side Dish
This salad pairs beautifully with roasted meats, baked salmon, or a grilled veggie platter. It’s a refreshing contrast to heavier mains and works well on weeknight dinner tables or holiday spreads.
For Meal Prep
Divide the salad into airtight containers and store in the fridge for up to 3 days. Keep the dressing separate and add just before serving to keep everything fresh and crisp.
In Wraps or Pitas
Spoon leftovers into a whole wheat wrap or pita pocket with hummus or tzatziki for an easy lunch on the go.
On a Buffet or Potluck Table
Kale quinoa salad holds up well at room temperature, making it ideal for picnics, potlucks, or buffet-style gatherings. Add a sprinkle of nuts or seeds on top just before serving to maintain crunch.
With its bold flavors, satisfying texture, and colorful presentation, this salad fits any occasion and elevates your meal with a healthy twist.
Conclusion
This kale quinoa salad isn’t just another healthy dish—it’s a vibrant, satisfying meal that delivers on flavor, texture, and nutrition. With hearty quinoa, crisp kale, and a zesty dressing, it’s perfect for everything from weekday lunches to festive gatherings. The ingredients are simple, but the taste is anything but.
What makes this salad shine is its flexibility. Whether you’re pairing it with grilled chicken, enjoying it as a stand-alone lunch, or serving it at a picnic, it always delivers a fresh, wholesome bite. Plus, it’s a great make-ahead option that stores beautifully.
If you’re looking for a recipe that’s as nutritious as it is delicious, this kale quinoa salad checks every box. Keep it in your weekly rotation—you’ll be glad you did.
FAQs
Is it okay to eat quinoa salad everyday?
Yes, quinoa salad is packed with protein, fiber, and essential nutrients. As long as you include a variety of ingredients and balance your meals, enjoying quinoa salad daily can be part of a healthy diet.
Can you eat raw kale as a salad?
Absolutely. Raw kale is safe to eat, but massaging it with a bit of oil or lemon juice helps soften the leaves, making them more tender and less bitter.
What is a good dressing for quinoa salad?
A simple lemon vinaigrette made with olive oil, lemon juice, Dijon mustard, and a touch of honey pairs wonderfully with quinoa salad. It adds brightness and balances the earthy flavors of the kale and quinoa.
Is it OK to eat a kale salad everyday?
Eating kale daily is fine for most people. It’s high in vitamins A, C, and K, but moderation is key. If you have thyroid concerns, consult your doctor, as raw kale contains compounds that may affect thyroid function in large amounts.
What to pair with quinoa?
Quinoa pairs well with grilled chicken, roasted vegetables, salmon, feta cheese, or avocado. It’s versatile enough to complement both savory proteins and lighter, fresh ingredients.
