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Home » Recipes » Salads

Chopped Kale Avocado Salad

Modified: Jun 16, 2023 · Published: Jan 13, 2022 by Heather · As an Amazon Associate I earn from qualifying purchases. · 773 words. · About 4 minutes to read this article.

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Chopped kale avocado salad recipe.
Chopped kale avocado salad recipe.
Chopped kale avocado salad recipe.

Make a chopped kale avocado salad today - all you need are seven simple pantry ingredients! This hearty salad is made with cubed avocado, roasted sunflower seeds, and simple a homemade vinaigrette.

Bowl filled with kale and cubed avocado.

This chopped kale avocado salad is simple, savory, and easy to prepare. Using kale as the base gives this salad a hearty, earthy flavor that pairs perfectly with salty sunflower seeds and a tangy lemon vinaigrette.

Even better, the homemade vinaigrette is surprisingly simple to make. It's made with olive oil, lemon juice, dijon mustard, and salt. That's it! I also like to add fresh cracked black pepper to the top of each salad just before serving.

This kale avocado salad is big and hearty, making it perfect for a quick, cold lunch. Or, divide into smaller portions and make six side salads.

Ingredients and substitutions

Ingredients on a counter top.

Curly kale - one bundle, or about 8 ounces, of fresh curly kale is all you'll need for this recipe. Kale can be substituted with any fresh leafy greens you have on hand if desired.

Avocados - you'll need two for this recipe. Carefully remove the seeds and skins, then cube into bite size pieces.

Sunflower seeds - I used roasted and salted sunflower seeds for this recipe. Roasted and salted pepitas, pine nuts, or slivered almonds also work great as a substitute.

Vinaigrette ingredients:

  • Olive oil
  • Lemon juice - fresh squeezed is best!
  • Dijon mustard
  • Salt

Optionally, top each salad with fresh cracked black pepper just before serving.

Preparing your kale

If you've never worked with kale before, read through these tips and tricks first.

Kale is a hearty, leafy green, with a chewy texture and earthy, peppery flavor. Because it is tough and hearty, it needs a little extra preparation before it's ready for your salad.

  • First, remove the ribs from your kale - this part is thick, harder to chew, and not ideal for a salad. Use a chef's knife to slice the leaves off the center ribs and discard.
  • Chop your kale into easy to eat, bite-size pieces.
  • Massage your kale. Because kale is tough, you want to soften it before dressing your salad. Once your kale is cleaned, chopped, and in a salad bowl, use clean hands and start massaging your kale. It's kind of like kneading bread. Scrunch it up and toss it around in the bowl until it looks a little darker green and feels more tender. This should take about a minute.
Chopped kale, avocado, and sunflower seeds in a large glass bowl.

Optional salad additions

This recipe makes a simple, no frills salad that's easy to customize! Here are a few ways to add more to your kale salad:

  • Top with shredded rotisserie chicken or flaked salmon for more protein.
  • Add a tablespoon of maple syrup to your dressing for a sweet vinaigrette.
  • Sliced red onion adds extra flavor and crunch.
  • Add cheese, like crumbled feta or fresh grated parmesan.

What to serve with kale salad

Here are a few of my favorite main courses that pair well with kale avocado salad:

  • Easy Panko Crusted Salmon
  • Crispy Baked Chicken Thighs
  • Spicy Honey Shrimp
  • Parmesan Crusted Chicken Tenders
  • Beans and Rice Taco Soup

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📖 Recipe

Bowl filled with kale and cubed avocado.
Print Recipe
4.67 from 3 reviews

Chopped Kale Avocado Salad

Make a chopped kale avocado salad today - all you need are seven simple pantry ingredients! This hearty salad is made with cubed avocado, roasted sunflower seeds, and simple a homemade vinaigrette.
Prep Time15 minutes minutes
Total Time15 minutes minutes
Servings: 4 big salads
Calories: 355kcal
Author: Heather

Ingredients

  • 8 ounces curly kale
  • 2 large avocados
  • ½ cup roasted & salted sunflower seeds

Vinaigrette

  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 tablespoon dijon mustard
  • ¼ teaspoon salt
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Instructions

  • Remove ribs from kale by slicing down each side of the rib with a knife. Then, chop kale leaves into bite size pieces and add to a large bowl. Massage kale leaves for one minute - lightly knead and scrunch leaves with clean hands until kale appears slightly darker and more tender.
  • Carefully slice avocados in half, remove the seeds, and remove flesh from the skin. Cube avocados into bite size pieces and add to bowl with kale. Add sunflower seeds and set aside.
  • In a small bowl, whisk together your vinaigrette ingredients: olive oil, lemon juice, dijon mustard, and salt.
  • Pour vinaigrette over salad ingredients and toss until evenly coated. Optionally, top with cracked black pepper. Serve immediately.

Equipment Recommendations

  • Zwilling Pro Chef's Knife
  • Boos Maple Cutting Board
  • Lemon Juicer
  • OXO Metal Balloon Whisk

Notes

  • Top salad with flaked salmon or shredded rotisserie chicken for extra protein. 
  • Add one tablespoon of maple syrup to vinaigrette for a sweet dressing.
  • Salad is best served immediately, as avocado will turn brown after a few hours.
  • To make ahead: prepare your kale and dressing and store separately in the refrigerator. Chop your avocado and toss salad together just before serving. 

Nutrition Estimate

Calories: 355kcal | Carbohydrates: 18g | Protein: 8g | Fat: 31g | Saturated Fat: 4g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 16g | Trans Fat: 1g | Sodium: 340mg | Potassium: 860mg | Fiber: 9g | Sugar: 1g | Vitamin A: 5816IU | Vitamin C: 81mg | Calcium: 115mg | Iron: 2mg
Course: Salad
Cuisine: American

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Heather of The Toasty Kitchen

Hi, I'm Heather!

I love cooking with simple, everyday ingredients and want to help you make homemade meals with ease.

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