Kale Avocado Salad is packed with flavor—kale, cucumbers, tomatoes, avocado, sunflower seeds, croutons, and Parmesan, all tossed in an avocado-lemon dressing.

Fresh kale avocado salad, garnished and ready to eat, featuring lush greens, creamy avocado slices, and added toppings.

Kale Avocado Salad

I’ve been buying kale instead of lettuce since it lasts longer and helps stretch time between grocery trips. It’s been great for tossing into salads—like Kale Couscous Salad with leftover veggies or Kale Quinoa Salad.

One night, I wanted a more classic, veggie-loaded salad to go with Stuffed Shells and use up some ripe avocados. That’s how this Kale Avocado Salad came about. I made it almost every night last week—and even my pickiest eater is now a kale fan!

Quick Tip

There are quite a few types of kale to choose from. There’s curly, lactino (the most popular type, with broad leaves), red kale, baby kale, and in this recipe, we’re using rainbow kale. It’s a hybrid with the color of red kale and the broad leaves of lactino kale. Give it a try! Any variety of kale will work in this recipe.

Kale being prepped, ingredients being added, dressing creation, and the final mixing of Avocado Kale Salad with the dressing.

Preparing The Kale

If you don’t love kale—I get it, I didn’t either! But the right toppings, a tasty dressing, and one easy trick can change everything.

The trick? Massage the kale. It might sound weird, but it really works.

Here’s how:

  • Cut out the thick stems and slice the kale into thin strips.
  • Rinse it in a colander or the base of a salad spinner.
  • Sprinkle with a little salt, then rub it in with your hands for about a minute, until the kale turns darker green.
  • Rinse again and let it dry all the way—if it’s wet, the dressing won’t stick.

Massaging the leaves makes them softer and takes away the bitter taste. It really makes all the difference!

Dressing

This dressing mixes a few favorite recipes from here and here—it’s tangy, creamy, a little sweet, and goes great with kale. Lemon adds a fresh flavor, Dijon mustard gives it some tang and thickness, and avocado makes it extra creamy.

Just toss everything in a blender and mix until smooth. I like to chill it for at least 20 minutes, but you can make it a few hours ahead.

Because of the avocado, try not to make it more than 6 hours early—it can start to turn brown.

Homemade Croutons

Making your own croutons is super easy—but store-bought works great too (I’ve used and loved both!).

To keep this Kale Avocado Salad simple, I just tear up day-old rolls and toast them—no oil, butter, or seasoning needed. It doesn’t get much easier.

I usually use crusty bread like sourdough or ciabatta, but any bread works. Softer or fresher bread just needs more time in the oven.

Homemade croutons golden and crispy from baking, ready to be sprinkled over the salad.

Serve This Kale Avocado Salad As A Main Dish

This salad is surprisingly filling and can easily pass as a main dish with a little protein added in. Here are some of our favorite additions:

  • Chicken: Any leftover cooked chicken works fine; I’m partial to leftover grilled chicken from this Chicken Marinade recipe.
  • Hard-boiled eggs: I use this Deviled Egg Recipe as a guide to cooking hard-boiled eggs; once cooked, chop them up and add them in.
  • Grains: Cook up quinoa, barley, farro, or even some lentils and, once cooled, toss them in the salad for a protein boost.

Possible Variations

  • Swap out the greens: Even though this is a kale salad, you can swap out the kale for baby spinach or romaine lettuce.
  • Try a different dressing: Not a fan of avocado? I’d recommend a Caesar salad-type dressing instead. If you’re looking to grab a store-bought dressing, I do like Marzetti’s® Caesar Salad Dressing (not sponsored).
Mouth-watering kale salad with avocado, presented beautifully and ready for serving.

Kale Avocado Salad Tips

  • I recommend using roasted, salted sunflower seeds; the saltiness of these seeds adds the perfect seasoning to this salad.
  • Grate Parmesan with a microplane; I like grating the cheese over the salad using a microplane. Finely shredded Parmesan integrates into the salad (and every bite) better.
  • Chill kale and dressing; if you have the time, chill the dressing and the washed (and dried) kale for 20-30 minutes before making the rest of the salad.
  • Salad storage: Because of the avocado, croutons, and sunflower seeds, this salad doesn’t sit well once dressed (avocado will brown, croutons and seeds will get soggy). This Kale Avocado Salad is best enjoyed the same day it is made, so I’d recommend halving the recipe if you don’t need this much, rather than trying to save the leftovers.

Make Ahead

  • The dressing can be blended and kept in the refrigerator up to 6 hours in advance. I like to store it in the blender jar with the lid and then give it one more blitz before pouring it over the salad.
  • The kale can be prepared 5 to 6 hours in advance and so can all the veggies; store kale and veggies together, covered in the fridge. I wouldn’t recommend cutting the avocado in advance, since it will brown.
  • Grate the cheese, bake the croutons, and measure out the sunflower seeds up to a day in advance; just store these all separately.
  • Toss everything together just before eating.

More Healthy Salads

5 from 3 votes

Kale Avocado Salad

Kale Avocado Salad is bursting with flavor and texture. Fresh kale, crisp cucumbers, juicy tomatoes, creamy avocado, roasted sunflower seeds, crunchy croutons, and Parmesan, all tossed in a vibrant avocado-lemon dressing. Delicious and refreshing!
Prep Time: 30 minutes
Total Time: 30 minutes
Servings: 6 servings

Ingredients

Salad
  • 2 to 2-1/2 cups day-old crusty bread or rolls or packaged croutons
  • 8 ounces kale 6 cups; loosely measured
  • 1-1/4 cups halved cherry tomatoes 1/2 pint
  • 1-1/2 cups sliced cucumbers 3 Persian or 1 English cucumber(s)
  • 1 large avocado divided
  • 1/3 cup roasted and salted sunflower seeds
  • 1/2 cup finely grated Parmesan cheese I like to grate with a zester
Dressing
  • 1/4 cup mayo I recommend Best Foods/Hellman’s
  • 1/2 tablespoon garlic 1 large or 2 small cloves
  • 1/2 tablespoon Dijon-style mustard
  • 1 large lemon
  • 1/4 teaspoon Worcestershire sauce
  • Salt and pepper

Instructions 

  • Croutons: Preheat oven to 375°F. Tear crusty rolls or bread into 1-inch pieces. Spread in an even layer on a sheet pan and bake for 8–12 minutes or until toasted. Remove and let cool. Alternatively, use packaged croutons.
  • Kale: Remove the thick stems and very thinly slice or chop the kale (the smaller the shreds, the better). Once it’s all chopped, put it in a colander (or the base of a salad spinner) and give it a quick rinse. Sprinkle some salt on top (about 1/2 to 1 full teaspoon) and use your hands to rub and massage the salt into the kale. Massage the kale for about a minute, then give it another quick rinse. Allow the kale to dry completely before using it in the salad. If you have a salad spinner, spin until it is thoroughly dried.
  • Dressing: In a blender, combine 1/2 of a large, ripe avocado (about 1/2 cup), the mayo, garlic (I thinly slice garlic cloves to get this measurement), Dijon mustard, the zest and juice of a lemon (1 teaspoon zest and 2 tablespoons lemon juice; add an extra tablespoon for a more lemony dressing), and Worcestershire sauce. Season to taste (I add 1/2 teaspoon salt and 1/4 teaspoon pepper). Pour in 1/2 cup water. Blend until completely smooth; taste the dressing and adjust to preference, adding more lemon/salt/pepper as needed. (The salad is quite salty with the Parmesan cheese, so start with less salt in the dressing). Place the kale and dressing in the fridge to chill while preparing the rest of the salad.
  • Veggies: Halve the cucumbers lengthwise and slice thinly to get half moons. Halve the cherry tomatoes. Thinly slice or chop the remaining avocado half. Add all the veggies on top of the kale. Pour dressing over and toss until combined. Add the finely grated Parmesan cheese, sunflower seeds, and croutons on top. Toss once more and serve.

Recipe Notes

Storage: Because of the avocado, croutons, and sunflower seeds, this salad doesn’t sit well once dressed (avocado will brown, croutons and seeds will get soggy). Avocado Kale Salad is best enjoyed the same day it is made.

Nutrition

Serving: 6servings | Calories: 248kcal | Carbohydrates: 18.4g | Protein: 7.8g | Fat: 17.6g | Cholesterol: 8.7mg | Sodium: 258mg | Fiber: 4.7g | Sugar: 3.6g

Nutrition information is automatically calculated, so should only be used as an approximation.

Meet Chelsea


Hello, and welcome to Chelseaโ€™s Messy Apron! Iโ€™m Chelsea, the recipe developer, food photographer, and writer behind the site. Iโ€™m passionate about creating simple, reliable, and delicious recipes that anyone can make.

Thanks for stopping byโ€”I hope you find something delicious to make!

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5 from 3 votes

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8 Comments

  1. sherry says:

    5 stars
    I eat kale salads a lot, and I have to say this
    recipe is one of the most delicious ones I have ever eaten. Thanks!

    1. Chelsea says:

      What a compliment! I am so thrilled to hear this! Thanks Sherry! ๐Ÿ™‚

  2. kay says:

    5 stars
    this was so yummy, I didn’t add the cucumbers just because I don’t understand or like them:). my co worker asked if I would bring her some for lunch, I had to REALLY think hard about sharing

    1. Chelsea Lords says:

      Haha!! Too funny ๐Ÿ™‚ I don’t blame you for having to think hard about sharing ๐Ÿ™‚

  3. Jennifer says:

    5 stars
    Hi Chelsea! I made this last night; and we LOVED it! My husband said several times that it was REALLY good! Thanks so much for the recipe!

    1. Chelsea Lords says:

      So, so happy to hear that! ๐Ÿ™‚ Thanks so much for leaving a comment! ๐Ÿ™‚

  4. Jennifer says:

    Ohhhhh. Thanks Chelsea! I’m making this tonight!

    1. Chelsea Lords says:

      Yay! Hope you love it ๐Ÿ™‚ <3