• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Recipes
    • Easy Dinner Recipes
    • Delicious Dessert Recipes
    • Sweet Baked Goods
    • Instant Pot & Air Fryer Recipes
      • Instant Pot Recipes
      • Air Fryer Recipes
    • Homemade Syrups, Condiments, Sauces, etc.
  • Cocktails
    • Gin
    • Vodka
    • Tequila
    • Whiskey/Bourbon
    • Brandy/Pisco
  • Holiday Recipes
    • Christmas Recipes
    • Thanksgiving Recipes
    • Halloween Recipes
    • Patriotic Recipes
    • Valentine's Day Recipes
    • Easter Recipes
    • St. Patrick's Day Recipes
  • Easy recipes, cocktail inspiration, and a little bit of fun!
  • Subscribe
  • Recipe Index

EmilyFabulous

menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipes
  • About Me
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Recipes

    Crunchy Kale Parmesan Salad

    Published: Apr 6, 2021 · Modified: Feb 28, 2023 by Emily · This post may contain affiliate links · 24 Comments

    A bright and citrusy Crunchy Kale Parmesan Salad with lemon juice, olive oil, and parmesan cheese. This is the perfect healthy salad for a picnic, BBQ, or a side dish and it only takes 4 ingredients!

    kale parmesan and lemon salad in a bowl on a table
    Jump to Recipe

    This Crunchy Kale Parmesan Salad is so easy to make and so delicious. If you are unsure of kale, this is a great recipe to break you in. The fresh lemon and olive oil in this salad soften the kale and brighten up this hearty vegetable. This healthy salad will make the perfect side dish for a summer BBQ, picnic, or dinner.

    CHECK OUT MY WEB STORY HERE!

    Ingredients Needed to Make Crunchy Kale Parmesan Salad

    • fresh kale
    • lemon
    • shredded parmesan cheese
    • good olive oil
    kale salad ingredients: kale, olive oil, parmesan cheese and a lemon

    Benefits of Eating Kale

    I'm sure you have heard that kale is good for you. Raw kale has vitamin A (from beta-carotene), vitamin K, vitamin C, vitamin B6, manganese, calcium, copper, potassium, magnesium, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron, and phosphorus. It's low in calories, only 33 calories/cup, and high in protein and fiber. Kale contains very little fat, and that fat is an omega-3 fatty acid called alpha-linolenic acid. Given its low-calorie content, kale is said to be among the most nutrient-dense foods in existence. Whew, I guess kale is worth eating!! 😁

    How to Make This Kale Salad

    1. Rinse the kale and remove the leaves from the stem. Dry the kale with a salad spinner or paper towels.
    2. Chop the kale into smaller bite-sized pieces and add to a large mixing bowl. Zest and juice the lemon and add all of the zest and all of the juice to the bowl with the kale.
    3. Pour in the olive oil and parmesan cheese and mix everything together using tongs or salad forks. Cover the bowl with plastic wrap and place it in the fridge for a minimum of 1 hour.
    kale salad with parmesan and lemon
    Click on the image above to PIN for later!

    Tips on Making a Delicious Salad

    • The thick main stems of kale are the most bitter part so make sure you remove the leaves before chopping the kale into smaller pieces.
    • This salad needs to chill for a MINIMUM of an hour but more 3-4 is even better. This will give the flavors a chance to really settle in and for the kale to soften from the lemon juice and olive oil.
    • Use good olive oil for this salad. You don't have to spend a fortune, but don't use the cheapest stuff you can find. Since it's not being cooked, you will notice the difference.
    • Use fresh lemon juice. You will need a lemon for the zest anyway but do not use bottled lemon juice. The taste will be completely different and not nearly as good as a fresh lemon.
    • As with olive oil, use good parmesan cheese too. Freshly grated is best, or find the grated cheese in the deli section if you can. Since this salad only has 4 ingredients, make sure they are high quality.
    • This salad will last 2-3 days covered in the fridge. You can also make this salad a day ahead of an event or party.
    • If you want to make this salad into a meal, add some grilled chicken, steak, or tofu and some fresh vegetables and you will have a healthy and easy meal.
    kale salad in a bowl with parmesan cheese and lemon zest on top
    kale salad in a bowl with lemon zest and parmesan cheese
    kale salad in a bowl

    Crunchy Kale Parmesan Salad

    A bright and citrusy kale salad with parmesan and lemon. Perfect for a picnic, a BBQ, or a side dish!
    5 from 15 votes
    Print Pin Rate
    Prep Time: 15 minutes
    Chill Time: 1 hour
    Total Time: 1 hour 15 minutes
    Servings: 8 servings
    Calories: 126kcal
    Author: EmilyFabulous

    Equipment

    • large mixing bowl
    • tongs or salad servers
    • micorplane or zester
    • citrus juicer
    • sharp knife

    Ingredients

    • 1 large bunch of kale, rinsed and chopped (usually 1 lb or 8 cups chopped)
    • 1 large lemon, zested and juiced
    • 1 cup parmesan cheese, shredded
    • ¼ cup extra virgin olive oil

    Instructions

    • Rinse the kale really well and remove the leaves from the stems. The stems are the most bitter part of kale. Use a salad spinner or paper towels to dry the leaves as best you can. Chop the kale leaves into small pieces. The smaller pieces help the salad be less tough and easier to eat.
      chopped kale for salad
    • Zest the lemon and then juice it. You will use all of the zest and all of the juice. Add the kale, lemon juice, lemon zest, olive oil, and parmesan cheese to a large mixing bowl.
      kale salad in a bowl before mixing
    • Toss everything together until the kale is coated and everything is combined. Cover the bowl with plastic wrap and place it in the fridge for a minimum of 1 hour, 3-4 hours is best.
      kale salad mixed in a bowl

    Notes

    • Store leftover salad covered in the fridge. It will last 2-3 days. 
    • This salad can be made a day in advance of an event or party. 

    Nutrition

    Serving: 1cup | Calories: 126kcal | Carbohydrates: 8.4g | Protein: 5.7g | Fat: 8.7g | Saturated Fat: 2.5g | Cholesterol: 8mg | Sodium: 134mg | Potassium: 343mg | Fiber: 1.3g | Sugar: 0.3g | Calcium: 193mg | Iron: 1mg

    Any nutrition calculations are only estimates using online calculators. Please verify using your own data.

    Did you make this Crunchy Kale Parmesan Salad?

    If you make this Crunchy Kale Parmesan Salad don't forget to leave a comment below. You can also tag me on Instagram or Facebook and show me your creation!

    Want more delicious and fun recipes? Follow me on Pinterest and sign up for my email list so you never miss a recipe!

    More Recipes

    • passion fruit margaritas
      Passionfruit Margarita
    • almond milk orgeat syrup
      Almond Milk Orgeat Syrup
    • air fryer bacon wrapped jalapeno poppers
      Air Fryer Jalapeno Poppers
    • hibiscus cupcake with a dried hibiscus flower on top
      Hibiscus Cupcakes

    Reader Interactions

    Comments

    1. Elizabeth says

      April 10, 2021 at 11:09 pm

      5 stars
      Great recipe! So delicious!

      Reply
    2. Kristina Tipps says

      April 10, 2021 at 10:44 pm

      5 stars
      Loved it!

      Reply
      • Emily says

        April 11, 2021 at 1:18 am

        So glad to hear it!

        Reply
    3. Kim says

      April 10, 2021 at 1:25 am

      5 stars
      What a delicious and easy salad. So refreshing on a hot day.

      Reply
      • Emily says

        April 10, 2021 at 3:21 am

        Yup, a perfect salad for summertime, BBQs, picnics, etc. Enjoy!

        Reply
    4. Alexandra says

      April 09, 2021 at 10:40 pm

      5 stars
      Kale salads are my favourite - and this is delicious.

      Reply
      • Emily says

        April 10, 2021 at 3:21 am

        I'm so glad you enjoyed it!

        Reply
    5. Leslie says

      April 09, 2021 at 8:16 pm

      5 stars
      Love this crunchy Kale Salad recipe!

      Reply
      • Emily says

        April 10, 2021 at 3:21 am

        Thanks, Leslie, it's one of my favorites!

        Reply
    6. Sue says

      April 09, 2021 at 7:17 pm

      5 stars
      Parmesan and kale - what a great combination! I will make this salad all summer long!

      Reply
      • Emily says

        April 10, 2021 at 3:21 am

        It's a great combo, you will def love it when it's hot outside!

        Reply
    7. Jess says

      April 09, 2021 at 5:07 pm

      5 stars
      This is such a cool and refreshing salad for summer! The cool crisp of the kale with the added flavor from the parmesan and lemon is perfect!

      Reply
      • Emily says

        April 09, 2021 at 5:26 pm

        Thanks, Jess, it will quickly become a favorite for summer for sure!

        Reply
    8. Katherine says

      April 09, 2021 at 3:59 pm

      5 stars
      Oh wow, cheesy yumminess on healthy kale! I love this.

      Reply
      • Emily says

        April 09, 2021 at 5:27 pm

        I have the same feelings about this salad. The perfect balance of healthy and of course, cheese!

        Reply
    9. Jacqueline says

      April 09, 2021 at 3:53 pm

      5 stars
      I love adding parmigiano to salads like this. This kale salad looks so good. Simple but fresh and flavourful. Pinning for later!

      Reply
      • Emily says

        April 09, 2021 at 5:27 pm

        Thanks, Jacqueline! I hope you get a chance to make this one.

        Reply
    10. Andrea says

      April 09, 2021 at 3:44 pm

      5 stars
      This looks and sounds so healthy and yummy!

      Reply
      • Emily says

        April 09, 2021 at 5:28 pm

        ISn't it great when you get healthy and yummy?!?😁

        Reply
    11. Lindsay says

      April 09, 2021 at 3:38 pm

      5 stars
      This salad is amazing because it's SO simple yet amazingly flavorful. I make up a big salad in the beginning of the week and have some with lunch daily. Love it!

      Reply
      • Emily says

        April 09, 2021 at 5:28 pm

        I totally agree, Lindsay! And what a great idea to have it all week for lunch!

        Reply

    Trackbacks

    1. Make Ahead Party Foods - Avidly Ravenous says:
      November 30, 2021 at 7:07 pm

      […] Crunchy Kale Parmesan Salad – Easy – Healthy – Lemon – EmilyFabulous This Crunchy Kale Parmesan Salad is bright and citrusy with lemon juice and olive oil that makes a perfect healthy side dish or meal. Check out this recipe […]

      Reply
    2. 30 Quick and Healthy Summer Salad Recipes ⋆ The World Is an Oyster says:
      June 12, 2021 at 12:13 pm

      […] 16. Crunchy Kale Parmesan Salad […]

      Reply
    3. Maple Cranberry Chicken Freezer Meal - Freezer Meals 101 says:
      June 2, 2021 at 7:47 pm

      […] Crunchy Kale Parmesan Salad […]

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Emily! I'm excited to share my passions, experiments, and fun with you. I love to cook, bake, create recipes, mix cocktails and try new things!

    More about me →

    Popular

    • poolish-pizza-dough-round
      Poolish Pizza Dough
    • apple-cider-martinis-ginger-liqueur-and-vodka
      Apple Cider Martini
    • stack of pink crumbl copycat cookies
      Crumbl Cookie Copycat Recipe
    • homemade vanilla vodka in a bottle
      Vanilla Vodka Recipe
    Caraway Home Copper Pot and Pan Set
    March Sale at Caraway Home - Get up to a $100 Gift Card with Your Purchase!

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Accessibility Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • About

    COPYRIGHT © 2023 EMILY FABULOUS, LLC. ALL RIGHTS RESERVED

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    Do not sell my personal information.
    Cookie SettingsAccept
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT