This Kale Crunch Salad is our deliciously healthy take on the Chick-fil-A Kale Crunch Salad recipe, but with fewer calories, less sodium, and even more flavor! Fresh curly kale and a mix of shredded green and red cabbage deliver texture and crunch, while toasted almonds and our tangy maple Dijon vinaigrette bring bold, satisfying flavor. Unlike the fast-food version, this copycat Kale Crunch Salad is lower in carbs, heart healthy, and made with clean, wholesome ingredients you can feel good about. With only 84 calories and 28mg of sodium per serving, it’s a healthy side dish or base for a low sodium, low carb meal. Whether you're recreating your favorite kale salad at Chick-fil-A or just craving a light and nutritious bite, this vibrant cabbage and kale recipe delivers on every level.
If you are looking for more protein, we have the recipe for you! Try making our high-protein Chicken Kale Crunch Salad that was inspired by this copycat dish! Topped with your choice of grilled or roasted chicken and dressed with a creamy honey lemon vinaigrette, it’s perfect for high protein low carb meal prep and quick and easy weeknight dinners!
Simple, Crunchy, and Ready in 10 Minutes
If you love the flavor and crunch of the Chick-fil-A Kale Crunch Side but want a lighter, more nourishing option, this homemade version delivers all the satisfaction with none of the excess. We kept the best parts incorporating crisp curly kale, shredded cabbage, toasted almonds, and a tangy maple Dijon dressing. However, we made healthy ingredient swaps to lower the sodium, sugar, fat, and calories. With just 84 calories per serving and only 28mg of sodium, our copycat kale crunch salad fits into heart-healthy, low-sodium, and plant-based diets without sacrificing taste. You get clean, wholesome ingredients, healthy fats from olive oil and almonds, and a naturally vegan dish that’s fresh, flavorful, and better for your body.
Chick-fil-A’s version has about 120 calories per serving, depending on portion size and dressing amount. This homemade version has just 84 calories per 1-cup serving, making it a lighter, fresher alternative.
It’s one of their healthier menu items, thanks to the cabbage and kale base. But this homemade version takes it a step further. It’s lower in sodium and added sugar, and made with whole-food fats like olive oil and almonds.
The restaurant version includes curly kale, green cabbage, apple cider Dijon vinaigrette, and roasted almonds. This recipe keeps the same base ingredients but uses a homemade maple Dijon vinaigrette with fewer processed ingredients.
It’s all about texture and balance. The kale and cabbage stay crisp even after dressing, and the toasted almonds and tangy vinaigrette bring contrast to every bite. Massaging the greens softens the kale without losing that satisfying crunch.
Yes, as long as you're balancing your meals and not overloading on raw cruciferous veggies. Kale is rich in fiber, antioxidants, and vitamins, so be sure to pair it with varied proteins and healthy fats throughout the week.
Absolutely. For best results, store the dressing separately and toss just before serving. It holds well in the fridge for up to 3 days.
Curly kale works best here. It holds dressing well and softens nicely when massaged. Lacinato kale is also a good option if sliced thin.
Most kale cabbage salad recipes vary in dressing and mix-ins. This version sticks close to the Chick-fil-A kale crunch salad recipe but with a homemade vinaigrette and more nutrition-focused tweaks.
Looking for more ways to use kale in meals that actually taste good? These are some of our most-loved kale recipes, packed with fiber, healthy fats, and seasonal flavor.
These dishes make great sides, lunch bowls, or plant-forward mains you’ll actually want to eat again and again.
If you love the flavor and crunch of the Chick-fil-A Kale Crunch Side but want a lighter, more wholesome option, our homemade version is made for you. We kept the best parts with crisp kale and cabbage, crunchy almonds, and a tangy maple Dijon dressing, but left out the excess sodium, sugar, and fat. This is a copycat Chick-fil-A kale crunch salad that supports your health goals, whether you're watching calories, reducing sodium, or cutting back on added sugar. Here's a side-by-side breakdown of how the two compare:
Recipe yields 6 servings
Wash and dry the kale (Note: use a salad spinner to dry the kale, or pat it dry with paper towels or a clean kitchen towel). Remove stems and roughly chop into bite-sized pieces. Transfer to a large mixing bowl with the shredded cabbages; stir to combine. Set aside.
In a medium mixing bowl, whisk together all ingredients for the vinaigrette. Drizzle dressing over kale-cabbage mixture. Use cleans hands to gently massage kale and cabbage with dressing until tender, about 2 minutes. Toss with toasted almonds and season with freshly cracked black pepper. Garnish with toasted sesame seeds, serve and enjoy.
Store in an airtight container in the refrigerator for up to 3 days. If making ahead, store the dressing and salad separately until ready to serve.
Lacinato (also known as dino or Tuscan) kale works great in this salad, too. Just slice it thin for the best texture. And if you are not a fan of kale, feel free to use spinach or arugula, just skip the step where you need to massage the salad after adding the dressing.
Use all green cabbage or try a pre-shredded coleslaw mix for convenience.
Swap with honey for a slightly different sweetness profile in your Dijon maple dressing. Just note that if you use honey, it will no longer be vegan.
Unsalted sunflower seeds, walnuts, or pecans offer a similar crunch and nutty flavor.
Salads don’t have to be boring! And they definitely don’t need to rely on iceberg and bottled ranch to be delicious. We’ve pulled together some of our best nutrient-rich, flavor-forward healthy salad recipes to keep your salad game strong.
