Using apples in a savory salad isn’t new, but I think most apple salads miss a chance to pair them with something as sturdy and earthy as kale. A good dressing is key, especially when kale is involved, because let’s be honest, on its own, it’s not everyone’s favorite (my husband would agree).
For me, the magic is in the balance of textures and tastes. Sweet, crisp apples meet earthy kale, all tied together with a dreamy maple Dijon dressing. Then comes the crunch from sunflower seeds, which makes every bite a little more exciting.
I call it a slaw because I was inspired by the Kale Apple Slaw at Tropical Smoothie Café, a cult-favorite dish that I loved so much that I had to recreate it in my own kitchen. It’s the kind of salad I make as part of my weekly meal prep because it holds up so well in the fridge.
One bite and I think you’ll agree, let’s make it together.
Kale and Apple Slaw Ingredients
You only need a handful of produce and a few basic pantry staples to make this fresh kale apple coleslaw. You’ll find the full list in the recipe card below, but here are a few helpful notes from my testing on ingredients and substitutions:
For the Dressing
It is no secret that the dressing is the most important part of any kale salad, as sturdy kale leaves can use a ton of help when it comes to flavoring. I decided to use my Maple Dijon Vinaigrette as it offers the perfect balance of sweet and tangy flavors that complements the rest of the ingredients.
Below are a couple of notes from my recipe testing:
Maple syrup: I love the caramel-like sweetness it brings with the Dijon. For a lighter, citrusy twist, swap it with orange juice. Honey also works if you prefer a richer sweetness. I tested this slaw with all three, and while each works, they give the salad a slightly different character.
Apple cider vinegar: A key ingredient. It adds acidity to the dressing and also ties the apples into the overall flavor. If you don’t have it, red wine vinegar works too, but the taste is a little sharper.
For The Slaw
Apple: Crisp, firm apples hold up best. Fuji, Pink Lady, and Honeycrisp are my top picks, though tart Granny Smith is also great. Whatever you choose, slice or cube them just before serving to avoid browning.
Kale: I usually go with curly kale, but lacinato kale (aka Tuscan kale) works just as well. Each type has a different flavor and texture. If you’re not sure which to use, my Types of Kale guide can help you decide.
Seeds and nuts: I often use sunflower seeds, especially when I want to keep the recipe nut-free. When I do use nuts, I prefer raw almonds, pecans, or walnuts. Their mild taste lets the kale and apples stand out.
Cabbage: Red cabbage adds color and a subtle earthy note, but green cabbage works if that’s what you have. The thinner you slice it, the better it absorbs the dressing. I usually shred it with this insert I keep in my food processor, which I’ve found safer and quicker than a traditional mandoline. If you’re pressed for time, a bagged coleslaw mix is a fine shortcut.
Red Onion: Even though red onion has a stronger taste, I like using it here because it stands up well against hearty kale and crisp cabbage. If you prefer something milder, green onions are a good alternative.
How to Make Kale Apple Slaw
One of my favorite things about this kale apple salad, besides how fresh and crunchy it is, is how easily it fits into any meal. It lasts for days in the fridge and pairs with just about anything. Here’s how I put it together:
Step 1 – Make the salad dressing: In a small bowl, whisk together the maple syrup, dijon mustard, apple cider vinegar, olive oil, salt, and pepper.
Then, add the sliced red onion to the dressing mixture and let it steep in the mixture while you prepare the rest of the ingredients. The vinegar takes away the sharp edge of raw onion, making it softer and slightly sweeter.
Step 2 – Prepare the salad: In a large mixing bowl, add the shredded kale, shredded carrots, and sliced red cabbage. Drizzle with the dressing and red onion, then use your hands to lightly massage the kale to break down the tougher parts of the leaves, making them more tender, less bitter, and better at soaking up the dressing.
Pro Tip: Massaging kale might seem like an unusual practice, but I believe it is the secret to making kale tender, which is a common complaint among many people. Once massaged, it transforms into something much softer and easier to enjoy.
Step 3 – Serve: Top it off with the sliced apple and sunflower seeds. Toss the mixture one more time to evenly distribute the toppings, and serve immediately for the best crunch and freshest flavor.
How To Make Ahead and Store?
This easy slaw recipe is meal-prep friendly, holding up beautifully in the fridge for days, so you can enjoy a crisp side dish all week long. Here are the best ways to ensure it stays fresh:
Make ahead: The Maple Dijon Vinaigrette can be prepared up to 2 days in advance and stored in a mason jar in the fridge. On the day you plan to serve, simply toss it with the kale, cabbage, and carrots, then add the apples just before serving. Assembly takes only about 5 minutes.
Storage: Once assembled, the slaw will keep in an airtight container in the fridge for up to 3 days. For the best texture and color, slice the apples right before eating to prevent browning.
What to Serve with Apple Kale Slaw
This kale and apple slaw is one of those salads that just works with almost anything. It’s crisp, colorful, and adds a fresh bite that makes any meal feel a little brighter. Here are a few of my favorite ways to enjoy it:
- Pair it with grains: For a more filling meal, consider adding a cooked grain like quinoa, bulgur wheat, or wild rice. They will soak up the maple dijon dressing and turn it into a quick lunch you can grab from the fridge.
- With turkey: If you need a light but satisfying dinner in under an hour, pair this slaw with my Turkey Tenderloin. The turkey is juicy, tender, and quick to cook, so you can have a balanced meal even on a weeknight.
- With chicken: My Baked Bone-In Chicken Breast is one of my favorite proteins to serve on top. The crispy skin and juicy meat add just enough richness.
- With meatloaf: Serve the slaw with my Turkey Meatloaf to lighten up a classic comfort food dinner. The fresh crunch balances the comfort of the meatloaf without feeling heavy.
Expert Tips
While the recipe is pretty simple and straightforward, here are a few pro tips for making the best kale apple coleslaw:
- Using red onion: Raw red onion can be sharp, even when thinly sliced. I like to soak it in water or massage it with salt to mellow the bite. In this recipe, I let it sit in the dressing instead, which softens the flavor while adding depth. If you enjoy raw onion as-is, you can skip this step.
- Slice everything thinly: Large pieces of kale are tough to chew. Removing the stems and slicing the leaves into thin ribbons helps them absorb the dressing, making the salad easier to eat.
- Massage the kale: This is the step that turns tough kale into something tender and delicious. A quick massage not only softens the leaves but also helps the dressing cling to every bite.
- Blanch for a milder taste: If you find kale too bitter, you can blanch it. Just boil for a minute or two, then plunge into ice water. This quick step softens the leaves and tones down their bitterness.
- Optional Add-Ins: You can easily make this salad your own with a few simple additions or swaps. Try dried cranberries or pomegranate seeds instead of apples for a sweet-tart twist, or add a handful of shaved parmesan to bring a savory, umami note that makes it even more delicious.
FAQs
Remove the tough center stem (also called the rib) that runs down the middle of each leaf. It’s hard and chewy when raw, so strip the leafy greens away and chop them into bite-sized pieces for the best texture.
The best way to reduce kale’s bitterness is to massage it with the dressing for 2-3 minutes to soften the leaves. This breaks down the tough fibers and makes the kale more tender and easier to chew. If you’re sensitive to bitterness, blanch the kale for 1-2 minutes before adding it to the salad.
Look for kale with firm, crisp leaves that have a rich green color. Skip any that are starting to yellow, feel limp, or have wilted spots.
Firm, crisp apples such as Honeycrisp, Fuji, Pink Lady, or Granny Smith work best.
Yes. For a lighter, more citrusy flavor, try it with my Lemon Balsamic Dressing. For a creamy variation, use my Yogurt Salad Dressing.
Other Kale Recipes You Might Like:
If this recipe convinced you to give kale a chance, I am confident that you’ll be looking for more. So, here are a few other fresh kale salad recipes that I know you’ll enjoy:
- If you’re in the mood for something cozy and seasonal, my Fall Harvest Salad is packed with all the fall flavors we love and is drizzled with a sweet dressing that ties it all together.
- For a crunchy, make-ahead option, my Brussels Sprout Kale Salad includes shaved Brussels sprouts and kale with a bright vinaigrette.
- And when you’re craving something simple and satisfying, my Kale and Avocado Salad comes together in minutes with a sweet-sour dressing you’ll want to drizzle on everything.
Kale Apple Slaw Recipe
Ingredients
For The Maple Dijon Vinaigrette
- 2 tablespoons maple syrup
- 1 tablespoon dijon mustard
- 1 clove garlic, minced
- 2 tablespoons apple cider vinegar, or red wine vinegar
- ¼ cup olive oil
- ½ teaspoon Kosher salt
- ¼ teaspoon black pepper
- ½ small red onion, sliced thinly
For The Kale Apple Slaw
- 6 cups curly kale, (1 bunch destemmed and cut into ribbons)
- 2 carrots, shredded
- 1 cup red cabbage, sliced thinly
- 1 apple, sliced thinly
- 1 cup sunflower seeds, or any other nuts
Instructions
- To make the salad dressing: Whisk together maple syrup, dijon mustard, garlic, apple cider vinegar, olive oil, salt and pepper in a small bowl or in a mason jar. Add in the sliced red onion and let it steep in it as you work on the rest of the ingredients.
- To make the Apple Kale Slaw: Place kale, shredded carrots and sliced red cabbage in a bowl. Drizzle it with the dressing. Using clean hands, give them a light massage making sure to distribute the dressing evenly throughout the salad. As you massage, the tough kale leaves will soften.
- Top it off with sliced apple and sunflower seeds. Give it a toss and serve.
Notes
- Yields: This recipe makes about 7 to 8 cups of salad and is ideal for four servings. The nutritional values below are per serving.
- Steep the red onion: This is an optional step but letting your red onion slices soak in the dressing will give them a great texture and make them less bitter and overpowering.
- Slice everything thinly: To make sure every bite of this recipe bursts with flavor, make sure you thinly slice all of your ingredients. Small pieces make it easier for your veggies to soak up the tangy dressing.
- Massage the kale: Though it may seem like an odd step, massaging the kale is crucial to giving your leaves the perfect, tender texture. The massaging process infuses the kale with the acidic dressing, which helps break down the parts of fresh kale that are hard to digest.
- Storage: Once prepared, kale and apple coleslaw will stay fresh in an airtight container for up to 3 days. Be sure to store it in an airtight container in the fridge.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
In May we had an apple kale slaw at the Grand Canyon. My husband absolutely loved it. I found this recipe and it is now in his top salad picks. Kale was not really something we would normally pick to eat but this recipe has changed our mind. We are in our 70’s and “Ice” taught us something new. Whoever thouyat my age I’d be massaging kale. Definitely an awesome salad.
Hey Nana,
This is music to my ears. I am thrilled to hear that you and your husband enjoyed this recipe and you learned something new.
Thanks so much for coming by and taking the time to leave a review.
Cheers!
Ice