This baked kale salad is a nutritious and flavorful dish that combines crispy kale with a variety of fresh ingredients. It’s perfect as a light meal or a side dish, providing a satisfying crunch and vibrant flavors.
The recipe is simple and can be customized with your favorite toppings such as nuts, seeds, or cheese to enhance the taste.
Ingredients That Shine
The foundation of this salad is the kale, which is not only nutritious but also adds a delightful crunch when baked.
Choose fresh, dark green kale leaves, as they are packed with vitamins and minerals.
Cherry tomatoes bring a burst of color and sweetness, complementing the earthy flavor of the kale.
Crumbled feta cheese adds a creamy texture and a tangy taste, enhancing the overall flavor profile.
Toasted nuts or seeds can be sprinkled on top for an extra layer of crunch and healthy fats.
Finally, a light lemon dressing ties all the ingredients together, providing a refreshing zing that brightens the dish.
Preparation Steps
Start by preheating your oven to 350°F (175°C).
While the oven warms up, prepare the kale by removing the stems and tearing the leaves into bite-sized pieces.
In a large bowl, toss the kale with olive oil, salt, and pepper until well-coated.
Spread the kale evenly on a baking sheet and bake for 10-15 minutes, or until the edges are crispy.
Keep an eye on it to prevent burning, as the perfect texture is key to this salad’s appeal.
Combining Fresh Ingredients
Once the kale is baked to perfection, it’s time to assemble the salad.
In a large serving bowl, combine the crispy kale with halved cherry tomatoes and thinly sliced red onion.
If desired, add crumbled feta cheese for a creamy element.
The combination of textures and flavors at this stage is already enticing.
Dress It Up
To finish the salad, drizzle freshly squeezed lemon juice over the top.
This not only adds flavor but also enhances the freshness of the ingredients.
Toss the salad gently to ensure everything is well mixed, adjusting seasoning if necessary.
The vibrant colors and fresh aromas will surely make your mouth water.
Serving Suggestions
This crispy baked kale salad is perfect as a light meal or as a side dish for any occasion.
Serve it immediately while the kale is still crispy to enjoy the best texture.
For a more filling option, consider adding grilled chicken or chickpeas for extra protein.
Pair it with a slice of crusty bread or a light soup for a complete meal.
Storage Tips
If you have leftovers, store the salad in an airtight container.
However, be aware that the kale may lose its crispness over time, so it’s best enjoyed fresh.
If you plan to make it ahead of time, consider keeping the dressing separate until just before serving.
This way, you can maintain the salad’s delightful crunch.
Healthy Baked Kale Salad Recipe
This salad features kale that is baked until crispy, tossed with fresh vegetables and a light dressing. The preparation time is about 15 minutes, and it serves 4 people.
Ingredients
- 1 bunch of kale, stems removed and leaves torn into bite-sized pieces
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup toasted nuts or seeds (optional)
- Juice of 1 lemon
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C).
- Prepare the Kale: In a large bowl, toss the torn kale leaves with olive oil, salt, and pepper until evenly coated.
- Bake the Kale: Spread the kale in a single layer on a baking sheet. Bake for 10-15 minutes, or until the edges are crispy but not burnt.
- Combine Ingredients: In a large serving bowl, combine the baked kale, cherry tomatoes, red onion, and feta cheese if using.
- Dress the Salad: Drizzle with lemon juice and toss gently to combine. Adjust seasoning if needed.
- Serve: Enjoy the salad immediately while the kale is still crispy.
Cook and Prep Times
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4 servings
- Calories: 150kcal
- Fat: 10g
- Protein: 5g
- Carbohydrates: 12g