Kale Caesar Salad Recipe | A Healthy Twist On a Classic

Kale Caesar Salad Recipe That’s Fresh, Healthy, and Delicious

The first time I made a Kale Caesar Salad Recipe, I wasn’t sure if swapping romaine for kale would really work. My first mistake was skipping the massage step, and the kale was tough and chewy instead of tender. Once I learned to massage the leaves with a little olive oil and salt, it completely transformed the texture. This made me appreciate kale in a whole new way.

This recipe is for anyone who loves a nutritious but flavorful salad perfect for lunch, meal prep, or as a healthy take on a restaurant favorite.

Difficulty: Easy

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Prep Time 20 minutes mins

Total Time 20 minutes mins

Servings: 4

Course: Salad Dressing

Cuisine: American

Calories: 320

Ingredients Method Video Notes

Ingredients

  

• 1 large bunch of curly kale or lacinato kale stems removed and chopped
• 2 tbsp olive oil
• A pinch of salt
• 1 cup croutons homemade or store-bought
• ½ cup freshly grated Parmesan cheese

For the Caesar dressing:

• 2 anchovy fillets or 1 tsp anchovy paste
• 1 garlic clove minced
• 1 tsp Dijon mustard
• 2 TBsp lemon juice
• 1 tsp Worcestershire sauce
• ½ cup mayonnaise or 1 raw egg yolk + ½ cup neutral oil for the traditional
• Salt & black pepper to taste

Method

 

1. Massage the kale. Place chopped kale in a large bowl. Add olive oil and salt, then massage leaves with your hands for 2–3 minutes until darkened and tender.
2. Make the dressing. Mash the anchovies and garlic to a paste. Whisk together the mustard, lemon juice, Worcestershire, and mayo until smooth. Season with salt and pepper.
3. Assemble the salad. Toss the kale in the dressing until lightly coated. Add parmesan and croutons.
4. Serve. Garnish with extra Parmesan shavings and cracked black pepper.

Video

Notes

Lesson learned: Skipping the massage makes Kale too tough. Don’t rush this step.

Kale choice: Lacinato (Tuscan) kale is more tender than curly kale.

Anchovy tip: Don’t skip anchovies; they make the dressing authentic.

Cheese tip: Freshly grated Parmesan melts best in a salad.

Tips & Tricks

• Meal prep: Kale holds up better than romaine, so this salad stays good for up to 2 days.
• Add protein: Top with grilled chicken, shrimp, or salmon for a full meal.
• Extra crunch: Add roasted chickpeas or sunflower seeds.
• Zesty twist: Add extra lemon juice for brightness.
• Lighter option: Swap half the mayo for Greek yogurt.

Serving Suggestions

• Lunch bowl: Add grilled chicken for a balanced meal.
• Side dish: Perfect with pasta, steak, or roasted veggies.
• Meal prep: Store in containers for grab-and-go lunches.
• Holiday spread: A fresh, green side to balance heavy dishes.
• Potluck option: Kale stays crisp, so it’s great for buffets.

Nutrition (per serving)

• Calories: ~320
• Protein: 9 g
• Carbs: 14 g
• Fat: 26 g
• Fiber: 3 g