Name: The BEST Kale Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Italian
Ingredients: 1 large bunch Tuscan kale (about 8 ounces)*; 1 very small or 1/2 medium garlic clove; 1/4 teaspoon kosher salt; 3 tablespoons olive oil; 1 lemon (3 to 4 tablespoons juice, plus zest); 1/4 cup freshly grated Parmesan cheese; 1/8 teaspoon red pepper flakes; Fresh ground black pepper; Homemade croutons (optional)

This is the BEST way to eat kale! A dressing of lemon, garlic and Parmesan cheese transforms kale into tangy goodness in this Tuscan kale salad.

Are you ready for the BEST way to eat kale? Prepare to be amazed! This kale salad has the power to transform the minds of kale haters everywhere. Now, it’s true: taking a bite of raw kale is a little like eating a leaf right off a tree. But! After you taste this kale salad, you’ll agree that those green leaves smothered in a lemony, garlicky Parmesan dressing can only be one thing: delicious.

What is Tuscan kale?

There are a few main types of kale you can find at the grocery store. Most mainstream groceries now carry both Tuscan kale and curly kale, found in large bunches in the produce section. For this kale salad, we recommend using Tuscan kale because the mild flavor is more suited to a salad where you’re eating the kale raw.

Tuscan kale has darker green, flatter leaves; it’s also sometimes called Lacinato or dinosaur kale. The flavor of Tuscan kale is milder than curly kale.
Curly kale is brighter green and very curly! Its raw flavor is a little more bitter and spicy.

How to make kale salad

You might be wary of eating raw kale, which has a bitter flavor (fact). But add flavor popping Italian-style vinaigrette of lemon, Parmesan cheese, and garlic, and the kale mellows to meld beautifully with the other flavors. Even better: the sturdy texture of the kale holds up well in a salad, and provides an extra crunch when eating. When Alex and I make this salad at home, we can’t stop eating it! Here are the main steps to make this kale salad (or skip to the recipe):

Destem and chop the kale.
Whip up the garlicky Parmesan dressing: start by using your knife blade to form the garlic into a paste. You’ll mince the garlic, then add salt and scrape the blade back and forth over the garlic until it forms into a paste.
Mix the garlic paste with lemon, olive oil, Parmesan cheese and red pepper flakes.
Top with lemon zest.

We’ve had this easy salad with several guests and it’s received rave reviews. As in: This is the best kale salad ever! Who knew that eating raw kale could taste so good?

Kale nutrition

Why eat this salad? Leafy greens like kale are some of the healthiest foods you can eat. Eating more kale is a great way to increase the total nutrient content of your diet! So making this Tuscan kale salad makes sense all around. Here’s the breakdown:

Kale is full of nutrients, antioxidants, and fiber. It’s packed with beta carotene and Vitamin K, and contains 10% of your daily vitamin C.
One cup of raw kale has only 33 calories, 6 grams of carbs, and 3 grams of protein. Because of its low calorie content, kale is among the most nutrient-dense foods on earth.

Video: How to cut kale for this kale salad

Have you wondered the best way to stem or chop kale for this Tuscan kale salad? Alex and I have toyed with various methods over the years, but we’ve finally ended up with one that is slick and simple. Using this method changed the game for us, and we hope it will for you too! Here’s our step by step guide for how to cut kale, including a video of me cutting kale in our kitchen.

How to serve this kale salad

This kale salad is classic and the perfect green salad to pair with for all sorts of dinner recipes. Since it’s Italian in vibe, it goes particularly well with Italian recipes. But it also truly pairs well with anything! It works in fall, winter, spring or anytime. Here are a few dinner recipes we’d pair it with:

This kale salad recipe is…

Vegetarian and gluten-free. For vegan, plant-based and dairy-free, omit the cheese.