Massaged Kale and Apple Salad with Apple Cider Vinaigrette

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-13 · Updated 2026-04-13

A vibrant salad featuring tender massaged kale, crisp apples, and a bright apple cider vinaigrette with a hint of honey. This american-inspired salads ready in about 15 minutes pairs Kale, medium Honeycrisp apples, Red onion into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 285 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 cups Kale
• 1 medium Honeycrisp apples
• 1/4 cup Red onion
• 2 tbsp Apple cider vinegar
• 3 tbsp Extra virgin olive oil
• 1 tsp Dijon mustard
• 1 tsp Honey
• 1/4 tsp Salt
• 1/8 tsp Black pepper
• 1/4 cup Walnuts

Instructions

1. Step 1: Remove stems from 4 cups chopped kale and place in a large bowl. Drizzle with 1 tbsp of the vinaigrette and massage with hands for 2 minutes until kale becomes tender and dark green.
2. Step 2: Whisk together 2 tbsp apple cider vinegar, 3 tbsp extra virgin olive oil, 1 tsp Dijon mustard, 1 tsp honey, 1/4 tsp salt, and 1/8 tsp black pepper in a small bowl until emulsified.
3. Step 3: Add 1 cup thinly sliced Honeycrisp apples, 1/4 cup thinly sliced red onion, and 1/4 cup toasted walnuts to the kale, then pour remaining vinaigrette over and toss gently to combine.