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Kale Avocado Salad

Kale Avocado Salad is packed with incredible flavor and amazing textures. Fresh kale is topped with crisp cucumbers, juicy tomatoes, creamy avocado slices, roasted sunflower seeds, crunchy croutons, and tangy Parmesan cheese. This salad is tossed in a vibrant avocado-lemon dressing.
Course Main Course, Side Dish
Cuisine American
Keyword kale avocado salad
Prep Time 30 minutes
Total Time 30 minutes
Servings 6 servings
Calories 248kcal
Author Chelsea Lords
Cost $5.69


Salad (See Note 1)

  • 2-2.5 cups day-old crusty bread, rolls, or packaged croutons
  • 8 ounces (6 cups; loosely measured) kale
  • 1 and 1/4 cups halved cherry tomatoes (~1/2 pint)
  • 1 and 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 microplane)


  • 1/4 cup mayonnaise (I recommend Best Foods/Hellmanns)
  • 1/2 tablespoon garlic (~1 large or 2 small cloves)
  • 1/4 teaspoon Worcestershire sauce
  • 1 large lemon (1 teaspoon zest, 2-3 tablespoons juice)
  • 1/2 tablespoon Dijon mustard
  • Salt, pepper, & water


  • CROUTONS: Preheat the oven to 375 degrees F. Tear crusty rolls or bread into small 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: Start by removing the thick stems and then very thinly slice or chop the kale (the smaller the shreds of kale, 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 fine sea 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 and 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 jar, combine 1/2 of a large, ripe avocado (about 1/2 cup), 1/4 cup mayo, 1/2 tablespoon garlic (I thinly slice garlic cloves to get this measurement), 1/2 tablespoon 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 1/4 teaspoon 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 personal 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 the dressing in the fridge to chill while preparing the rest of the salad.
  • VEGGIES: Halve the cucumbers lengthwise and then 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 1/2 cup finely grated Parmesan cheese, 1/3 cup sunflower seeds, and croutons on top. Toss once more and serve.


Note: 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.


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