Lemony Kale Salad with Blueberries
This kale and blueberry salad is everything you want in a summer dish! It's bright, refreshing, super easy to make and sturdy enough to hold up in the fridge for a few days.
When blueberries hit their peak and kale is overflowing in the garden, this salad becomes a regular on my summer table.
The combo is simple, but always hits the spot. Earthy kale tossed with a lemon and honey dressing, sweet-tart blueberries, and a crunchy hit from toasted sunflower seeds.
This is a great base recipe to riff on and use whatever you have in your fridge or pantry. You can swap out the blueberries for another fruit, use nuts or pepitas instead of sunflower seeds or jazz up the dressing however you like.
The kale gets nice and soft thanks to a simple massaging technique. A little bit of olive oil and salt massaged into the leaves breaks them down and makes them much tastier and easier to eat.
Best of all? This salad holds up in the fridge for a few days without getting soggy.
Because kale is so hearty, it actually improves with a little time in the fridge, so it's a perfect make-ahead dish. It's great for meal prep, barbecues, picnics, the beach or an easy grab and go lunch!
For more summer salad recipes, try my fresh shaved zucchini salad, this juicy cucumber melon salad with feta and mint or my heirloom tomato salad with blue cheese and fried shallots.
Why This Recipe Works
- Comes together easily in minutes.
- Kale holds up well after dressing so it’s great for prepping ahead.
- A quick massage makes the kale tender and much easier to eat.
- Blueberries add a juicy pop of sweetness.
- Use any type of greens, fruit, nuts or seeds you have on hand.
Ingredient Notes
Kale – Any variety works, like curly kale or lacinato kale (Tuscan or black kale). Remove the tough stems and slice it thin for the best texture. Look for fresh, deep green leaves without yellowing or wilting.
Blueberries – Choose ripe, plump berries for maximum flavor. If you’re picking your own or buying from a farmer’s market, aim for the deepest blue berries you can find.
Sunflower Seeds – Toasted sunflower seeds add a rich nuttiness and crunch. You can sub in pepitas, sliced almonds, or pine nuts—just be sure to toast them first for maximum flavor.
Lemon – Use fresh lemon juice, not bottled, for the brightest, cleanest flavor.
Honey – Balances the lemon’s acidity and tames kale’s bitterness. Maple syrup can be used in a pinch.
Olive Oil – Use a high-quality extra virgin olive oil with a fresh, peppery flavor.
*Find the full ingredient list in the recipe card below!
Helpful Equipment
- Large mixing bowl
- Chef’s knife
- Salad tongs (optional, but hands work too!)
Step by Step Instructions
- Remove the tough stems from the kale by gripping the leaves and pulling them through your hand to separate the stem. Discard stems and stack the leaves together.
- Roll the kale leaves into a tight bundle, then slice into thin ribbons. Run your knife crosswise a few more times to break them down into smaller pieces.
- Add the kale to a large bowl. Drizzle with olive oil and a generous pinch of salt, then use your hands to massage it aggressively for 2–3 minutes. This softens the kale and improves its flavor and texture.
Pro Tip: Don’t skip the massage! It helps break down the kale’s tough fibers, making it tender and more enjoyable to eat.
- Juice the lemon directly over the kale, then drizzle with honey. Add a few cracks of black pepper and continue massaging the kale to combine and build the dressing right in the bowl.
- Taste and adjust the seasoning. Add more lemon juice, honey, salt, or olive oil depending on your preferences and the volume of kale used.
- Plate the kale and scatter the blueberries and sunflower seeds over the top. Serve immediately or refrigerate for later.
Tips for Success
- Adjust the lemon and honey based on your personal taste and the sweetness of the blueberries.
- If using other fruit like strawberries or peaches, add them just before serving to keep them from getting mushy.
- Toast nuts or seeds just until fragrant for the best flavor.
Variations
- Swap blueberries for strawberries, raspberries or diced peaches.
- Try different nuts like chopped walnuts, pecans or almonds.
- Use baby kale, arugula or mixed greens for a more delicate texture (no massage needed, but it won't hold up well).
- Add crumbled goat cheese, feta or grated Parmigiano for extra richness.
- Mix in cooked grains like farro or quinoa for added heft.
Serving Suggestions
This salad is light but hearty enough to serve on its own, especially for a quick lunch. Serve it chilled or at room temperature.
To make it a complete meal, add a protein like crispy panko crusted fried fish, buttery pan seared filet mignon, zesty marinated grilled shrimp, or perfect pan seared scallops.
Storage tips
Store leftover salad in an airtight container in the refrigerator for up to 3 days. The kale holds up well, but the fruit may soften slightly over time.
If you plan to store it longer, add the blueberries and seeds just before serving.
FAQs
Yes! This is one of the few salads that actually improves with time. Just keep the fruit and seeds separate until serving if you want the best texture.
Curly kale or Lacinato (dino) kale both work well. Just make sure to slice it thinly and massage it thoroughly.
Fresh is best here for texture, as frozen blueberries are best for cooked or blended preparations.
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Kale and Blueberry Salad with Lemon Vinaigrette
Ingredients
- 1 small bunch kale washed and dried
- 3 tablespoons olive oil
- ¼ teaspoon salt
- 1 lemon juiced (about 2 tablespoons)
- 2 teaspoons honey
- freshly cracked black pepper to taste
- 1 heaping cup fresh blueberries washed and dried
- ¼ cup roasted sunflower seeds
Instructions
- Remove the tough stems from the kale by pulling on the leaves through your hand to reveal the stems.
- Take the leaves and roll them into a tightly compacted bunch. Run your knife through the leaves to make thin ribbons, the run the knife crosswise a few times to cut them smaller.
- Drizzle the olive oil and salt over the kale, then use your hands to aggressively massage the kale for a few minutes. Be sure to really rub them together in order to break down the fibers and soften the kale.
- Juice the lemon and drizzle the honey right over the kale. Use your hands again to work the lemon, honey and pepper into the mixture to make a dressing. You can use tongs, but your hands will do a better job.
- Taste a piece and adjust as necessary, adding more lemon, honey, salt or oil if needed (this will depend on your taste as well as the amount of kale you started with).
- Plate up the kale, sprinkle with the blueberries and sunflower seeds and serve!
Notes
- Don’t skip the massage! It helps break down the kale’s tough fibers, making it tender and more enjoyable to eat.
- Adjust the lemon and honey based on your personal taste and the sweetness of the blueberries.
- If using other fruit like strawberries or peaches, add them just before serving to keep them from getting mushy.
- Toast nuts or seeds just until fragrant for the best flavor.
Nutrition
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I m glad I waited to review this bc this salad gets better after it sits. I WANT to love kale but I don t. It s a texture thing for me but I gobble down this salad.
do you know the nutritional info especially carbs?
Unfortunately, I don't. Sorry!
What a perfect reward for a long bike ride to the farmers' market!
totally! I like the way you think