There is something so refreshing about a big bowl of salad that feels like both comfort food and a wellness boost. This Kale and Quinoa Salad is one of those recipes that checks all the boxes. It is colorful, hearty, and full of flavor, yet it feels light and energizing. The honey mustard dressing ties everything together with a bright tangy sweetness that makes every bite pop. Whether you are looking for a quick lunch, a side dish for dinner, or a meal prep option that will keep you satisfied all week, this salad is going to be a new favorite.
I first fell in love with kale salads when I realized how versatile and filling they can be. Most salads leave you hungry an hour later, but not this one. The combination of tender kale, fluffy quinoa, and crunchy veggies creates a balance that feels wholesome and satisfying. The honey mustard dressing adds a little indulgence, making it feel just special enough without being complicated. This recipe has quickly become a regular in my kitchen, and I have a feeling it will become one in yours too.
Why You’ll Love This
It is packed with flavor and texture.
The mix of hearty kale, nutty quinoa, crisp veggies, and a creamy yet zesty dressing creates a perfect bite every time. It is not just another green salad, it has depth and layers of taste that keep you going back for more. The textures balance beautifully, so it feels satisfying instead of plain.
It is nutrient-rich and wholesome.
Kale is loaded with vitamins A, C, and K, while quinoa brings plant-based protein and fiber. Together they make a nutrient powerhouse that fuels your body with energy and keeps you full longer. This salad feels like comfort food for your health.
It is easy to prepare ahead.
If you love meal prep, this is a recipe you need in your rotation. The kale holds up beautifully in the fridge, and quinoa keeps well too. You can make a big batch on Sunday and enjoy it for lunches or quick sides throughout the week without worrying about soggy greens.
It fits many lifestyles.
This salad is naturally gluten-free and vegetarian, and it can easily be made vegan with a simple swap in the dressing. It works well for family dinners, as a holiday side, or even as a main dish when topped with extra protein. No matter your lifestyle, this salad has a place on your table.
Recipe Details
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Cuisine Type: American, Mediterranean-inspired
Servings: 4–6
Estimated Cost: Budget-friendly
Equipment Needed:
- Medium saucepan with lid
- Large mixing bowl
- Small whisk or jar with lid for the dressing
- Sharp knife
- Cutting board
- Salad tongs or large spoon
Ingredients
- 1 cup uncooked quinoa, rinsed
- 2 cups water or vegetable broth for cooking quinoa
- 1 large bunch kale, stems removed and leaves chopped
- 1 red bell pepper, diced
- 1 cup shredded carrots
- 1 small red onion, finely sliced
- ½ cup dried cranberries or raisins
- ½ cup toasted pumpkin seeds or sunflower seeds
- ½ cup crumbled feta cheese (optional, leave out for vegan)
Honey Mustard Dressing
- ¼ cup olive oil
- 2 tablespoons Dijon mustard
- 2 tablespoons honey (or maple syrup for vegan option)
- 2 tablespoons apple cider vinegar
- 1 small garlic clove, minced
- Pinch of salt and pepper, to taste
Notes: You can swap feta for goat cheese, or leave it out entirely. Toasting the seeds adds extra crunch and flavor, but you can use raw if you prefer. The dressing can be made in advance and stored in the fridge for up to a week.
Step-by-Step Instructions
Step 1: Cook the quinoa.
Rinse the quinoa under cold water to remove any bitterness. Add it to a saucepan with water or broth, then bring to a boil. Once boiling, reduce to a simmer, cover, and cook for about 15 minutes until the liquid is absorbed. Fluff with a fork and let it cool slightly.
Step 2: Prepare the kale.
Remove the thick stems from the kale leaves and chop the leaves into bite-sized pieces. Place them in a large bowl. Drizzle with a teaspoon of olive oil and a small pinch of salt, then massage the leaves with your hands for 2–3 minutes until they soften and turn darker green. This step makes the kale tender and more enjoyable to eat.
Step 3: Chop the veggies.
Dice the red bell pepper, slice the red onion thinly, and shred or grate the carrots. Keeping everything bite-sized helps the salad feel more cohesive and easy to enjoy.
Step 4: Make the dressing.
Whisk together olive oil, Dijon mustard, honey, apple cider vinegar, garlic, salt, and pepper until smooth. Alternatively, place everything in a small jar, close the lid, and shake well until emulsified. Taste and adjust the seasoning to your liking.
Step 5: Assemble the salad.
In the large bowl with the kale, add quinoa, red bell pepper, carrots, red onion, cranberries, pumpkin seeds, and feta if using. Pour the dressing over the top. Gently toss everything together until evenly coated.
Step 6: Serve and enjoy.
This salad can be served immediately, but it also tastes even better after resting for 15 minutes in the fridge so the flavors can mingle. Garnish with extra seeds or a sprinkle of cheese before serving.
Nutrition Facts (per serving, approx.)
- Calories: 310
- Protein: 9g
- Carbohydrates: 40g
- Fiber: 7g
- Fat: 14g
- Sodium: 280mg
- Vitamin A: 120% DV
- Vitamin C: 90% DV
- Calcium: 15% DV
- Iron: 18% DV
Tips for Success
Massage the kale. This step may seem small, but it transforms the leaves from tough and bitter to soft and delicious.
Use broth for quinoa. Cooking quinoa in vegetable broth instead of water adds extra depth of flavor to the salad base.
Toast your seeds. A quick toast in a dry skillet brings out their nutty flavor and adds more crunch to each bite.
Make extra dressing. It is so good you may want to drizzle it on other salads, roasted veggies, or even grilled chicken.
Common Questions
Can I make this salad vegan?
Yes, just swap the honey for maple syrup and skip the feta cheese or use a dairy-free alternative.
How long does it last in the fridge?
This salad stays fresh for up to 4 days in an airtight container. It actually tastes better the next day once the flavors have blended.
Can I add protein?
Absolutely. Grilled chicken, chickpeas, or even roasted salmon pair beautifully with this salad and make it a complete meal.
What if I don’t like kale?
You can substitute spinach or mixed greens, but keep in mind that they may not hold up as well for meal prep. Massaged kale is the most durable option.
Variations and Substitutions
Try swapping dried cranberries for chopped apples or pears for a fresh seasonal twist. If you like a creamier flavor, add avocado slices just before serving. You can also experiment with different seeds or nuts, like almonds, pecans, or walnuts. For a spicier kick, add a pinch of red pepper flakes to the dressing.
Serving and Pairing Suggestions
This salad works as a hearty lunch on its own, but it is also a great side for grilled chicken, baked salmon, or roasted vegetables. Pair it with a crusty loaf of bread for a comforting dinner, or serve it alongside soup for a cozy meal. A sparkling water with lemon or a light white wine makes a refreshing drink to enjoy with it.
Kale And Quinoa Salad
Ingredients
- 1 cup uncooked quinoa rinsed
- 2 cups water or vegetable broth for cooking quinoa
- 1 large bunch kale stems removed and leaves chopped
- 1 red bell pepper diced
- 1 cup shredded carrots
- 1 small red onion finely sliced
- ½ cup dried cranberries or raisins
- ½ cup toasted pumpkin seeds or sunflower seeds
- ½ cup crumbled feta cheese optional, leave out for vegan
Honey Mustard Dressing
- ¼ cup olive oil
- 2 tablespoons Dijon mustard
- 2 tablespoons honey or maple syrup for vegan option
- 2 tablespoons apple cider vinegar
- 1 small garlic clove minced
- Pinch of salt and pepper to taste
Instructions
- Rinse the quinoa under cold water to remove any bitterness. Add it to a saucepan with water or broth, then bring to a boil. Once boiling, reduce to a simmer, cover, and cook for about 15 minutes until the liquid is absorbed. Fluff with a fork and let it cool slightly.
- Remove the thick stems from the kale leaves and chop the leaves into bite-sized pieces. Place them in a large bowl. Drizzle with a teaspoon of olive oil and a small pinch of salt, then massage the leaves with your hands for 2–3 minutes until they soften and turn darker green. This step makes the kale tender and more enjoyable to eat.
- Dice the red bell pepper, slice the red onion thinly, and shred or grate the carrots. Keeping everything bite-sized helps the salad feel more cohesive and easy to enjoy.
- Whisk together olive oil, Dijon mustard, honey, apple cider vinegar, garlic, salt, and pepper until smooth. Alternatively, place everything in a small jar, close the lid, and shake well until emulsified. Taste and adjust the seasoning to your liking.
- In the large bowl with the kale, add quinoa, red bell pepper, carrots, red onion, cranberries, pumpkin seeds, and feta if using. Pour the dressing over the top. Gently toss everything together until evenly coated.
- This salad can be served immediately, but it also tastes even better after resting for 15 minutes in the fridge so the flavors can mingle. Garnish with extra seeds or a sprinkle of cheese before serving.
Notes
This Kale and Quinoa Salad is the kind of recipe that brings both flavor and joy to your table. It is simple enough for a weekday lunch, but it feels special enough to share at gatherings too. I hope you give it a try and make it part of your own meal rotation. Thank you for stopping by my kitchen, and happy cooking, friend.
