Kale Salad with Cranberries | Fresh, Healthy & Flavorful

1. Introduction

Kale Salad with Cranberries is a colorful, nutrient-rich dish that combines sweet, nutty, and tangy flavors. The hearty texture of kale pairs beautifully with tart dried cranberries, crunchy almonds, and creamy goat cheese, while a bright citrus vinaigrette brings everything together.

This salad is ideal for a healthy lunch, side dish, or festive addition to any dinner table. Massaging the kale with a light dressing ensures tender leaves, making it easy to enjoy and digest. By following this recipe, you’ll create a salad that’s both visually stunning and bursting with balanced flavors.

2. Ingredients Breakdown

Kale

Use fresh, curly kale or Lacinato (Dinosaur) kale. Remove tough stems and chop leaves finely for a tender, edible texture.

Dried Cranberries

Add natural sweetness and a chewy texture to contrast the hearty kale.

Toasted Almonds

Provide crunch and a nutty richness. Can substitute with walnuts or pecans.

Goat Cheese

Crumbled goat cheese adds creamy tanginess that balances sweet and earthy flavors.

Red Onion

Thinly sliced red onion adds mild bite and color contrast.

Citrus Vinaigrette

A light vinaigrette with orange or lemon juice, olive oil, honey, and Dijon mustard brightens the salad.

Substitutions

Goat cheese → Feta or blue cheese
Almonds → Walnuts, pecans, or pumpkin seeds
Dried cranberries → Dried cherries or raisins
Kale → Spinach or mixed greens for a milder texture

3. Step-by-Step Instructions

1. Prepare the Kale

Remove tough stems, chop the leaves finely, and place in a large mixing bowl.

2. Massage the Kale

Add a small pinch of salt and 1–2 tsp olive oil. Massage the leaves with your hands for 2–3 minutes until tender and slightly wilted.

3. Toast the Almonds

In a dry skillet over medium heat, toast almonds for 3–5 minutes until fragrant. Let cool.

4. Slice the Red Onion

Thinly slice red onion rings and set aside.

5. Make the Citrus Vinaigrette

Whisk together 3 tbsp olive oil, 2 tbsp orange juice (or lemon juice), 1 tsp Dijon mustard, 1 tsp honey, salt, and pepper to taste.

6. Assemble the Salad

Toss the massaged kale with dried cranberries, sliced red onion, and half of the toasted almonds.

7. Add Cheese and Dressing

Sprinkle crumbled goat cheese on top and drizzle with vinaigrette. Toss lightly to coat evenly.

8. Finish with Garnish

Top with remaining almonds and additional citrus zest if desired. Serve immediately.

4. Tips and Variations

Massage kale thoroughly to reduce bitterness and improve texture.
Add orange or grapefruit segments for extra freshness.
Include roasted butternut squash or sweet potato cubes for a hearty twist.
Swap cranberries with pomegranate seeds for a festive version.
Add grilled chicken or salmon to make it a complete meal.

5. Serving Suggestions

Perfect Pairings

Roasted chicken or turkey
Grain bowls with quinoa or farro
Garlic bread or dinner rolls

Garnish Ideas

Extra citrus zest
Fresh mint or parsley leaves
Cracked black pepper

Drink Pairings

Sauvignon Blanc
Light Pinot Noir
Sparkling water with a citrus slice
Herbal iced tea

6. Storage and Reheating Instructions

Do not store dressed salad for long; kale will become soggy.
Store undressed kale in an airtight container for up to 3 days.
Toasted almonds can be stored separately for up to 1 week.
Assemble just before serving for maximum freshness and texture.

7. Recipe Notes

Massaging kale is key to making it tender and palatable.
Use freshly squeezed citrus juice for best flavor.
Vinaigrette can be prepared ahead of time.

8. Nutrition Information (Per Serving)

Nutrient	Amount
Calories	220
Fat	15g
Saturated Fat	4g
Carbohydrates	18g
Sugar	10g
Fiber	5g
Protein	6g
Sodium	120mg
Cholesterol	15mg
Calcium	100mg
Iron	2mg

Nutrition information is an estimate and may vary based on specific ingredients used.

9. Recipe Card Summary

Course: Salad
Cuisine: American / Mediterranean
Servings: 4
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes

Ingredients

6 cups kale, stems removed and chopped
½ cup dried cranberries
¼ cup toasted almonds
¼ cup crumbled goat cheese
½ red onion, thinly sliced
3 tbsp olive oil
2 tbsp orange juice (or lemon juice)
1 tsp Dijon mustard
1 tsp honey
Salt and pepper

Instructions

Remove kale stems, chop leaves, and place in a bowl.
Massage kale with salt and olive oil until tender.
Toast almonds in a skillet until fragrant.
Slice red onion thinly.
Whisk olive oil, citrus juice, Dijon, honey, salt, and pepper for vinaigrette.
Toss kale with cranberries, onions, and half the almonds.
Sprinkle goat cheese and drizzle dressing. Toss lightly.
Garnish with remaining almonds and serve immediately.

Notes

Massage kale for tenderness.
Prepare vinaigrette ahead but assemble salad fresh.

Diet Tags

Vegetarian
Gluten-free
Low-calorie
Heart-healthy

Health Benefits

Kale is rich in vitamins A, C, K, and antioxidants.
Cranberries provide antioxidants and fiber.
Almonds supply heart-healthy fats and protein.
Goat cheese adds calcium and protein in moderation.

FAQs

1. Can I make this salad ahead of time?
Yes, prepare ingredients and vinaigrette separately, then toss just before serving.

2. Can I use spinach instead of kale?
Yes, spinach works well for a softer texture.

3. Can I add protein?
Grilled chicken, salmon, or shrimp are excellent additions.

4. Can I substitute dried cranberries?
Yes, pomegranate seeds or raisins work too.

5. How long does toasted almond stay fresh?
Store in an airtight container at room temperature for up to 1 week.

Final Thoughts

Kale Salad with Cranberries is a vibrant, healthy, and flavorful dish that’s as visually appealing as it is delicious. The combination of earthy kale, sweet cranberries, nutty almonds, and creamy goat cheese makes it a versatile salad suitable for any occasion.

Assemble fresh, toss lightly with the citrus vinaigrette, and enjoy a nutrient-packed, satisfying salad every time.