Easy fall kale and apple salad! Packed with flavor and nutrition, this salad is easy to make ahead and stays fresh in the fridge for lunch all week. Made with kale, apples, roasted sweet potatoes, pecans, feta cheese, and a simple maple mustard dressing.
This fall kale and apple salad is my go-to lunch this time of year – finally immortalized on the site! It’s a salad that checks all the boxes for me; make-ahead friendly, actually filling, packed with nutrients, and… tastes good. Aside from some chopping, which you can do in the time it takes for the sweet potatoes to roast, it’s very easy to make too. For a weekday lunch situation, I recommend making this salad on Sunday or Monday night (because it’s made with hearty kale, it stays fresh in the fridge).
Fall Kale and Apple Salad Ingredients
I included my favorite fall ingredients in this salad, but, like most of my recipes, it’s totally adaptable to your preferences.
Kale. Kale is my favorite fall salad base because it actually stays fresh in the fridge, even when dressed with other ingredients. It also happens to be one of the most nutrient-dense greens around.
Apples. My favorite apples for this salad are the sweet-but-tart ones like honeycrisp or pink lady. If you’re into the sweet-savory combo, these are a must.
Roasted Sweet Potatoes. Sweet potatoes are packed with fiber and vitamins and add a healthy dose of complex carbs to the salad, which will help keep you energized throughout the afternoon.
Pecans. My favorite nut for salads by far. If you can find them, I highly recommend buying roasted and salted pecans (as opposed to raw pecans) to add a depth of flavor to the salad. Trader Joe’s sells them pre-roasted and salted.
Chicken. I like to add chicken to this salad, but if you’re vegan or vegetarian, any cooked protein would work! Baked tofu or chickpeas would be great.
Feta. Also optional, but adds another texture to the salad. Goat cheese or Parmesan are good too. For vegan or vegetarian, you can omit or try a plant-based cheese. My all-time favorite feta cheese is Mt. Vikos, which is grass-fed, organic, and traditionally made so that it’s not overly salty. If you’re dairy-free, the Esti dairy-free feta is SO good. The Violife dairy-free feta and dairy-free Parmesan are two of my other favorites.
Maple Mustard Dressing. The simplest fall dressing made with just extra virgin olive oil, maple syrup, Dijon mustard, and lemon juice. Whisk it up in a bowl or add it to a jar and shake.
Massage Your Kale
One of the biggest mistakes people make when it comes to kale is not massaging it! Massaging kale softens the tough fibers, which makes it more enjoyable to eat and easier on the digestive system. The process is simple:
- Add shredded (destemmed and thinly sliced) kale to a large bowl.
- Drizzle with extra virgin olive oil and sprinkle with salt.
- Use your hands to massage the kale until slightly wilted – this should take a few minutes.
- Proceed with the recipe!
3-Day Fall Reset
This recipe is from the 3-Day Fall Reset! A simple 3-day meal plan designed to be your reset button whenever you need one this season. The plan includes three days of easy recipes, a coordinated grocery list, step-by-step prep instructions, real food “rules,” and simple lifestyle recommendations. Download the 3-Day Fall Reset.
If you tried this Fall Kale and Apple Salad or any other recipe on Loveleaf Co. let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Instagram, Facebook, and Pinterest for all the easy recipe ideas!
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Fall Kale and Apple Salad
- Prep Time: 15
- Cook Time: 30
- Total Time: 45 minutes
- Yield: 4 1x
- Category: Salad
- Method: Roast
- Cuisine: American
- Diet: Gluten Free
Description
Easy fall kale and apple salad! Packed with flavor and nutrition, this salad is easy to make ahead and stays fresh in the fridge for lunch all week. Made with kale, apples, roasted sweet potatoes, pecans, feta cheese, and a simple maple mustard dressing.
Ingredients
Sweet Potatoes
- 2 medium sweet potatoes, diced into ½ inch cubes
- extra virgin olive oil
- salt and pepper
Chicken (Optional – For Vegan / Vegetarian Sub with Your Favorite Protein)
- 1 lb boneless, skinless chicken breast, cut into ½ inch pieces
- extra virgin olive oil
- salt and pepper
Maple Mustard Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons Dijon mustard
- 1 tablespoon maple syrup
- 1 lemon, juiced
- salt and pepper
Salad
- 12 oz shredded kale
- 2 red apples (like honeycrisp or pink lady), diced into ½ inch cubes
- ½ cup roasted, salted pecans, coarsely chopped
Instructions
- Roast the sweet potatoes. Preheat the oven to 425 degrees F. Arrange the diced sweet potatoes evenly on a rimmed baking sheet. Drizzle with extra virgin olive oil, sprinkle with salt and pepper, and gently toss so that the potatoes are evenly coated. Roast the sweet potatoes for 30 minutes, or until just golden brown, flipping halfway through.
- Cook the chicken or protein of choice. Heat a generous drizzle of extra virgin olive oil in a cast-iron skillet or a non-stick pan over medium-high heat. Add the chicken pieces, sprinkle with salt and pepper, and cook for a total time of about 20 minutes, turning several times in between, but not disturbing the chicken for the first 6-7 minutes or so.
- Make the dressing. To a jar, add the extra virgin olive oil, Dijon mustard, maple syrup, lemon juice, and a big pinch of salt and pepper. Shake until everything is well combined.
- Prep the kale. To a large bowl, add the shredded kale, drizzle with extra virgin olive oil, and add a pinch of salt. Massage the kale until just beginning to soften.
- Assemble the salad. To the bowl with the kale, add the roasted sweet potatoes, cooked chicken, apples, pecans, feta, and dressing and mix together. Season with salt and pepper to taste and then serve or or transfer to an airtight container and store in the fridge.
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Meghan says
I took this to a work carry-in and everyone loved it!
Ally says
So happy to hear that!