Are you on the lookout for a straightforward keto kale salad with avocado, hen, and lemon dressing recipe? This one is the best possible! Plus, it ticks all of the bins:
- Quick and easy
- Requires little to no cooking
- Low carb and keto-friendly
- Insanely scrumptious
You’ll love this recipe if you’re in a pinch and wish a fast dinner, and it is good when you’re working out of wholesome lunch concepts.
This massaged kale salad is tender and savory, bursting with flavorful avocado, hen, and lemon dressing French dressing made with Dijon mustard and black pepper. Red onion provides a lovely pop of coloration, and sesame seed kernels ship a satisfying crunch. The result’s an unbeatable taste mixture that is positive to please even the pickiest of palates.
Of course, the salad is nice for keto too. All of the elements are complete meals and low in carbohydrates, with no sugar or starchy fillers within the dressing. Kale and avocado are each dietary powerhouses, offering loads of micronutrients and electrolytes obligatory for a wholesome keto weight loss program. An straightforward keto-friendly dish that is crammed with superfoods and tastes wonderful – what’s to not love?
- Chicken breast
- Red onion
- Extra virgin olive oil
- Dijon mustard
- Lemon juice
- Sea salt
- White wine vinegar
- Sunflower seed kernels
Kale: the recipe makes use of uncooked Lacinato kale, also called dinosaur kale, Tuscan kale, or cavolo nero. This kale is a little more tender than the curly varieties, making it a wonderful possibility for uncooked kale salads. Still, it does require massaging to make the leaves tender with out cooking. Massaging additionally makes the leaves much less bitter. There are completely different kale varieties to select from, which will be interchanged based mostly on private choice and what’s obtainable in your space. Just just remember to use uncooked kale as an alternative of frozen choices to make sure the dish is recent – save the frozen kale for cooked dishes or smoothies. Note that when you use child kale, the leaves would not have to be massaged to tenderize, and it’s elective.
Chicken breast: Any cooked hen breast will suffice. This is a superb alternative to make use of hen breast made throughout meal prep or time-saving rotisserie hen. Sautéed or grilled hen is incredible on this recipe. Just give the meat time to chill or chill earlier than utilizing it within the salad.
Vinegar: White wine vinegar is used within the recipe, however that you need to use cider, purple wine, or balsamic vinegar to make the lemon dressing French dressing as an alternative when you’ve got it useful.
Lemon juice: Freshly squeezed lemon juice is most popular, however bottled lemon juice is an appropriate substitute if obligatory. Just learn the label to ensure it aligns with your dietary wants.
👩🍳 How to Make
Prepare the kale
The very first thing you need to do is put together the kale. When making the salad, they sometimes use two bunches of kale which yields roughly eight cups complete as soon as chopped.
Wash the kale leaves and dry completely. Cut the thick, stocky stems out of every piece with a pointy knife. Or strip the stems out by pulling and tearing off the darkish inexperienced leafy half with your fingers. Discard the fibrous stems.
Chop or tear the leaves into strips or ribbons, and place them in a big bowl.
Drizzle a small quantity of olive oil over the kale, sprinkle with a pinch of salt, and therapeutic massage kale till it simply begins to turn into wilted and tender, about 30 to 60 seconds, give or take. Do not over therapeutic massage, or the leaves will turn into overworked and lose their salad texture – cease when it begins to wilt, not when it is utterly wilted.
Set the bowl apart and put together the opposite elements.
Chop the elements
Chop the cooked hen breast into small, half-inch cubes. Add the hen to the kale.
Dice or slice the purple onion into small items. Add the onion to the bowl.
Cut the avocado in half and take away the pit. Carefully rating the avocado flesh in a grid, horizontally (prime to backside) and vertically (crosswise), to create sq. chunks. Scoop out the avocado chunks with a spoon and switch them to the kale salad.
Add the sunflower seed kernels to the salad bowl.
You can both toss the salad now or wait till after it has been dressed.
Preparing the lemon dressing French dressing
For the salad dressing, use a jar with a lid so you may shake the French dressing to combine all of it collectively rapidly. If you do not have a lidded jar or container, use a bowl and whisk as an alternative.
Add additional virgin olive oil to the jar, then squeeze the juice of half a lemon in. If utilizing bottled lemon juice, use two tablespoons.
Add in white wine vinegar, Dijon mustard, black pepper, and sea salt. Mix the dressing by screwing the lid on tightly and giving all of it a very good shake.
Finally, pour the dressing over the ready kale salad with avocado and hen, toss collectively properly, serve, and revel in!
🗓️ Make-Ahead & Meal Prep Tips
If you propose to make this salad forward of time, I recommend getting a number of issues prepared however ready to mix the entire parts till you are able to serve. Store the elements and dressing individually to make it last more.
For instance, you may chop all your greens and hen forward of time throughout your meal prep session. Except for avocado – do not minimize that till simply earlier than serving.
Get the kale prepared for its therapeutic massage, however maintain off on the therapeutic massage till the day you serve to make it last more. Pre-massaging is an possibility, however it’ll shorten the shelf-life – massaged kale will solely final refrigerated for about three days.
The lemon dressing French dressing is a superb make-ahead possibility, so you’ll want to embrace this throughout meal prep to save lots of time at lunch or dinner. Just retailer refrigerated till prepared to make use of, then shake properly earlier than dressing the salad.
🍽️ Recipe Adaptations
Swap the kale: Have one other leafy inexperienced available? Not a fan of kale? Feel free to substitute one other darkish leafy inexperienced for the kale on this recipe. Spinach, romaine, or arugula could be incredible swaps with the flavour profile, however be at liberty to get artistic. Just bear in mind to skip the therapeutic massage step if utilizing one other inexperienced.
Sweeten it up: If you like candy dressings, there is not any motive you may’t get pleasure from them on keto. Add a small quantity of keto-friendly sweetener to the dressing earlier than shaking and modify to style. Stevia, monk fruit, and erythritol are all in style choices. Still, I desire to make use of allulose in liquids as a result of it dissolves utterly and behaves equally to sugar, making it an exquisite one-to-one substitute in recipes.
Get tacky: be at liberty so as to add cheese to the salad. Parmesan is a superb addition to the recipe, however one thing just a little tangier, like goat cheese, would work as properly.
Nuts and seeds: sunflower seed kernels at a pleasant little bit of crunch, that you need to use different nuts and seeds for salad toppings. Chopped walnuts, pinenuts, or almond slices would make glorious additions or substitutions for the sunflower seeds.
Dressing: If you are trying to strive one thing aside from a lemon French dressing, tahini dressing, yogurt dressing, or avocado dressing would pair properly with the remainder of the elements.
Protein: To add extra protein, take into account doubling the hen breast amount. You also can swap your protein utilizing turkey or salmon fillets. Or add just a little selection by combining multiple meat – bacon crumbles could be divine with the hen and avocado kale salad.
Vegetarian: The plant-based crowd can nonetheless get pleasure from kale salad on keto. Consider utilizing grilled or baked tofu minimize into cubes to exchange the hen (super-firm is lowest in carbs). Chopped hard-boiled eggs would additionally make a very good meatless possibility.
Keto kale salad with avocado is finest served instantly after preparation. Cut avocado does not retailer properly or final lengthy within the fridge. The recipe will be scaled up or down within the interactive recipe card under so you may make what you want.
However, there are a number of workarounds in case you are planning for leftovers. Instead of tossing the avocado with the salad, you may preserve the avocado separate and garnish particular person servings. Additionally, when you retailer the dressing individually on the facet and gown solely throughout meal instances, the salad will last more.
The massaged kale salad saved with out avocado or dressing will last as long as three days refrigerated in an hermetic container.
The salad dressing will last as long as two weeks refrigerated in an hermetic container.
🥗 Nutrition Information
With kale and avocado as star elements, it is no shock this dish is wholesome and nutritious. But the opposite elements within the recipe present dietary advantages as properly!
Kale is praised as a superfood, excessive in fiber, nutritional vitamins, minerals, and antioxidants. Not solely is it loaded with nutritional vitamins A, C, and Ok, it’s a wealthy supply of calcium and manganese. Kale can be a low-oxalate leafy inexperienced, which permits the physique to soak up calcium extra readily.
Avocado and further virgin olive oil (EVOO) present a wonderful supply of wholesome fat and include many antioxidants, which can have anti-inflammatory results. These fat are identified to profit coronary heart well being and assist take up the fat-soluble nutritional vitamins in your meals. Avocado can be a incredible supply of potassium (tremendous important to battle keto flu!).
Chicken is a high-quality supply of protein, lemon juice boosts vitamin C, and the sunflower seed kernels provide a variety of micronutrients.
The recipe ready as written offers excessive quantities of monounsaturated fat, B nutritional vitamins, folate, nutritional vitamins A, C, E, and Ok, calcium, magnesium, and selenium. It’s unbelievable how massive an improve your vitamin can get with one thing so simple as a salad!
The energy and macronutrients (macros) for every serving are supplied within the vitamin label discovered within the interactive recipe card under. Net carbs for every 2-cup serving of the keto kale salad are solely 3g.
Massaging kale is tremendous straightforward!
First, take away the thick stems from every leaf. Tear or minimize the kale into skinny strips or small items and place them right into a bowl.
Drizzle a small quantity of olive oil over the leaves and add a pinch of salt. Use your fingers to squeeze and rub the leaves collectively, distributing the olive oil and salt.
Do this till the kale turns into tender and begins to wilt, however do not overdo it, or the leaves might turn into mushy as an alternative of sentimental.
For Lacinato kale, massaging for about 30 to 40 seconds is sufficient, although curly varieties might require one to 2 minutes.
Yes, massaged kale is much less bitter.
When you therapeutic massage kale with oil and salt, this enables the vegetable to soak up and infuse these flavors, along with breaking down the inflexible, fibrous cell partitions within the leaves.
This course of makes it simpler to chew and digest whereas additionally enhancing the flavour.
Yes, kale is a non-starchy vegetable excessive in fiber and low in web carbs, making it an appropriate keto-friendly possibility for salads and different dishes.
In 100 g of uncooked kale, there are four.42 g complete carbs and four.1 g fiber, yielding a web carb depend of solely zero.32 g.
In 1 cup of kale, complete carbs are zero.91 g and fiber zero.85, for a web carb complete of simply zero.06 g. Since the carbohydrates are largely from fiber, they don’t instantly impression ketosis and will be excluded from the whole carb depend on keto.
The carbs in kale salad will rely on the sorts of elements used, together with toppings and dressings.
While kale is extraordinarily low in carbs by itself, dressings with sugar or starch elements may contribute to a excessive carb depend. Keep carbs down by utilizing low-carb elements and high-fiber, non-starchy greens.
For this keto kale salad, there are eight g complete carbs with 5 g coming from fiber for a web carb complete of three g per 2-cup serving.
Best salad dressings for keto are those which might be low in sugar and freed from starchy elements and fillers that contribute to the whole carb depend.
Homemade salad dressings are typically higher choices for keto, as you may select what goes in (normally an oil or fats with herbs and spices) and what stays out (sugar, flour, and so forth.).
Oil-based vinaigrettes, just like the lemon dressing on this recipe, are nice choices. Creamy salad dressings appropriate for keto might use mayonnaise, Greek yogurt, bitter cream, or blended avocado for the bottom.
Kale is low in energy and packed with vitamins, making it a well-liked dietary possibility for weight reduction objectives.
It’s additionally excessive in fiber, which helps urge for food regulation and intestine well being – two crucial elements of the load loss equation.
Kale salad will be good for weight reduction functions when paired with aware consuming and portion management.
Serving Size: 2 cups (~166g)
Net Carbs: threeg
- eight cups kale uncooked (~2 bunches)
- ½ tsp additional virgin olive oil
- 1 pinch sea salt
- 1 hen breast cooked, chopped into ½-inch cubes
- ¼ purple onion medium, diced
- 1 avocado minimize into sq. items
- ¼ cup sunflower seed kernels
Prepare the Kale Salad
Wash and dry kale leaves. Cut or strip out thick stems from every leaf and discard. Chop or tear the inexperienced leafy a part of kale into strips or ribbons, about ½-inch thick, and place in massive bowl.
Add a small quantity of olive oil and salt to the kale. Massage the oil and salt into the leaves by rubbing and squeezing collectively till they begin to turn into tender and wilt, about 30 to 60 seconds. Take care to not over-massage the kale to forestall lack of texture.
Add chopped hen, diced purple onion, avocado items, and sunflower seed kernels to the bowl. Toss the salad to evenly distribute the elements all through.
Prepare the Lemon Dressing Vinaigrette
Add remaining olive oil, lemon juice, white wine vinegar, Dijon mustard, black pepper, and sea salt to a container or jar with tightly fitted lid.
Secure the lid and shake properly till the elements have mixed, about 20-30 seconds.
Pour the dressing over the ready kale salad and toss earlier than serving.
Nutrition info relies on a single serving and is supplied as a comfort for Ketogasm readers. Data might fluctuate based mostly on model and recipe variation.
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Hi, I am Tasha–nutritionist, recipe developer, and multi-published creator devoted to serving to individuals thrive and succeed utilizing low carb and keto dietary patterns.