The Ultimate Healthy & Creamy Broccoli Kale Salad: Quick, Easy, and Delicious
Say goodbye to boring salads and hello to this vibrant, healthy, and incredibly flavorful broccoli kale salad! Featuring crisp fresh vegetables tossed in a lightened-up creamy dressing, this recipe comes together in just 15 minutes. It’s the perfect versatile dish for quick weeknight meals, impressive potluck contributions, or as a fresh side at your next BBQ.
Get ready to meet your new favorite salad! This “better-for-you” broccoli kale salad revolutionizes the traditional recipe by skipping the usual culprits like excessive sugar, heavy cheese, and overly processed dried fruits. Instead, we focus on wholesome, fresh ingredients and a homemade creamy dressing that’s both healthy and utterly delicious. The result is a vibrant, satisfying salad that supports your wellness goals without compromising on taste. It’s a game-changer for anyone looking for a truly healthy broccoli salad option!
Looking for the perfect main course to complement this fantastic salad? It pairs beautifully with a variety of dishes. Serve it alongside some zesty cilantro lime chicken, hearty tender slow cooker pulled pork, or these flavorful healthy air fryer turkey burgers for a complete and balanced meal.
Why This Broccoli Kale Salad Will Become Your Go-To
This isn’t just another salad; it’s a meticulously crafted dish designed to delight your taste buds while nourishing your body. Here’s why you’ll absolutely adore this healthy broccoli kale salad:
- Bursting with Flavor & Texture – Every bite is an experience! The combination of crisp raw broccoli, tender kale, crunchy sunflower seeds, sweet apples, and savory bacon creates an incredible symphony of flavors and textures. The tangy-sweet creamy dressing ties it all together beautifully, ensuring a harmonious balance that’s anything but boring.
- Lightened-Up & Healthy Dressing – The secret to a truly healthy broccoli salad lies in its dressing. We’ve replaced traditional heavy, sugar-laden versions with a creamy, lightened-up dressing made with avocado oil mayonnaise and plain, unsweetened dairy-free Greek yogurt (or regular Greek yogurt if preferred). Sweetened naturally with a touch of honey, this dressing is rich and satisfying without the guilt.
- Incredibly Quick and Easy – Life is busy, and your meals should be simple yet delicious. Similar to our popular Asian cabbage salad, this recipe demands minimal effort. With just a little chopping and mixing, your healthy broccoli kale salad will be ready to serve in under 15 minutes, making it ideal for busy weeknights or last-minute gatherings.
- Accommodates Various Dietary Needs – This recipe is a fantastic choice for many dietary preferences. It’s naturally gluten-free, dairy-free friendly (just ensure your yogurt is dairy-free), grain-free, and free from refined sugars. It’s a clean eating dream come true, offering a wholesome option for almost everyone at your table.
- Perfect for Meal Prep – This salad holds up wonderfully in the fridge for several days, making it an excellent candidate for meal prepping. The flavors deepen overnight, meaning your leftovers will be just as delicious, if not more so, than the day it was made.
Essential Ingredients for Your Healthy Broccoli Kale Salad
Crafting a truly exceptional salad begins with fresh, high-quality ingredients. Here’s a glimpse of what you’ll need to create this culinary masterpiece.
For the Salad
For the Dressing
Detailed Ingredient Notes & Tips for Best Results
A complete list of ingredients and their precise amounts can be found in the recipe card below. Here, we offer specific insights and helpful tips to ensure your ingredients are top-notch and your salad shines.
Broccoli – The star of this salad, broccoli is a powerhouse of vitamins C and K, fiber, and antioxidants. For this recipe, we use raw, coarsely chopped florets to achieve a delightful crunch and maximize nutritional benefits. Don’t be afraid to include some of the tender parts of the stem, finely chopped, for added texture and zero waste.
Kale – Often celebrated as a ‘superfood,’ kale adds a fantastic boost of dark leafy greens, rich in vitamins A, C, K, and essential minerals. I highly recommend using curly kale due to its robust texture, which holds up beautifully against the creamy dressing. While lacinato kale (also known as Tuscan kale) can be used, its slightly richer flavor might be a bit overpowering for this particular salad. Have extra kale? Try it in my superfood kale salad!
Cabbage – Adding finely chopped purple cabbage not only introduces a gorgeous pop of color but also contributes additional nutrients and a satisfying crispness. Cabbage is rich in antioxidants and vitamin C, making it a fantastic addition. While I love the added dimension it provides, you can certainly omit it if preferred without significantly altering the salad’s core flavor.
Bacon – Crispy, crumbled bacon brings a wonderful smoky, savory depth that perfectly complements the fresh vegetables and sweet apple. It’s truly a guilty pleasure that elevates this salad! If you’re not a fan of bacon, or prefer a vegetarian option, you can easily skip it or substitute with toasted pecans or walnuts for a similar crunch and earthy flavor.
Clean Food Tip: When selecting bacon, prioritize uncured varieties, meaning they are processed without added nitrates or nitrites. Ideally, look for organic bacon or options with labels stating “no antibiotics ever” and no added sugar. Both Applegate Organics No Sugar Bacon and Niman Ranch bacon are excellent, high-quality choices.
Apples – The type of apple you choose matters here! You’ll definitely want a sweet variety to provide a refreshing contrast and delightful crunch. Honeycrisp, Fuji, or Gala apples are perfect choices. I strongly advise against using green or other tart apple varieties, as their acidity can clash with the creamy dressing.
Sunflower Nuts – These small, shelled sunflower seeds are often referred to as “sunflower nuts” due to their texture and usage, though they are technically seeds. They contribute a wonderful nutty flavor and satisfying crunch, packed with healthy fats, protein, and vitamin E. Just ensure you’re buying shelled sunflower seeds. If you don’t have them, pumpkin seeds or chopped almonds make great alternatives.
Greek Yogurt – This is a key ingredient for our lightened-up creamy dressing. It’s crucial to use plain, unsweetened Greek yogurt. For a dairy-free version, I recommend Kite Hill’s plain unsweetened dairy-free Greek yogurt. If dairy isn’t an issue for you, regular plain unsweetened Greek yogurt works perfectly as well, adding a lovely tang and probiotic benefits.
Mayonnaise – The quality of your mayonnaise significantly impacts the healthfulness of this dressing. Seek out mayonnaise that is made exclusively with 100% avocado oil and contains no added sugar or unhealthy seed oils. Traditional mayonnaise can indeed get a bad rap due to its typical ingredients, but brands like Primal Kitchen’s Avocado Oil Mayonnaise are lifesavers for clean eating. Chosen Foods is another fantastic option to ensure your dressing is as clean and healthy as possible.
Honey – We use honey to naturally sweeten the dressing. For the most nutritional benefit, look for raw honey. Unlike regular honey, raw honey undergoes minimal processing, which means it retains more of its beneficial enzymes, nutrients, and antioxidants. If your raw honey has crystalized, a quick warm-up in the microwave (5-10 seconds) will make it smooth and easy to whisk.
Apple Cider Vinegar – This ingredient adds a crucial acidic brightness and tang to the dressing, cutting through the richness and balancing the sweetness. If you don’t have apple cider vinegar on hand, fresh lemon juice can be used as a perfectly acceptable substitute, offering a similar vibrant zest.
Effortless Preparation: How to Make This Delicious Salad
Making this healthy broccoli kale salad is incredibly straightforward, perfect for even the busiest schedules. Just follow these simple steps for a fresh, vibrant dish.
Step 1: Prepare Salad Components & Dressing
Begin by adding all your prepared salad ingredients (chopped broccoli, torn kale, cabbage, sunflower nuts, chopped apple, and crumbled bacon) to a large mixing bowl. In a separate, smaller bowl, combine all the dressing ingredients: mayonnaise, Greek yogurt, apple cider vinegar, honey, and fine sea salt. Whisk these dressing ingredients together vigorously until the mixture is smooth and well combined. Once the dressing is ready, pour it over the salad ingredients in the large bowl.
Tip: If your raw honey has crystalized, pop it in the microwave for a quick 5-10 seconds to soften and thin it out before whisking it into the dressing. This ensures a perfectly smooth dressing consistency.
Step 2: Toss the Salad Thoroughly
Using sturdy tongs or a large mixing spoon, gently but thoroughly mix all the salad ingredients until every piece of broccoli, kale, and other components are fully coated in the creamy dressing. Ensure an even distribution of flavor and texture throughout the entire salad.
Step 3: Chill for Enhanced Flavor (Recommended)
While the salad is technically ready to eat immediately after mixing, I highly recommend allowing it to chill in the refrigerator for a minimum of one hour. This crucial step allows the flavors to meld together beautifully and the salad to become wonderfully cold – it truly tastes best when perfectly chilled! The kale will also slightly soften as it absorbs the dressing, resulting in a more cohesive and delightful texture.
Before serving, give the salad a good stir to redistribute the dressing, as it may settle at the bottom. Then, simply serve and enjoy your incredible healthy broccoli kale salad!
Your Top Questions About This Salad Answered
Yes, absolutely! This salad actually tastes even better the next day as the flavors have more time to fully meld together. It will stay wonderfully fresh in the fridge for up to 3 days, making it an ideal candidate for meal prep or for taking to a potluck. However, I wouldn’t recommend making it several days in advance of when you first plan to eat or serve it, to ensure optimal freshness and texture.
To ensure food safety and maintain its freshness, you can leave this broccoli kale salad out at room temperature for a maximum of two hours. However, if you’re serving it outdoors or in a warm environment (like 85°F or hotter), it should be consumed or refrigerated within one hour.
No, there’s no need to blanch the broccoli for this salad! I personally love the crisp, raw crunch of the broccoli, and I find that its freshness pairs perfectly with the creamy dressing. If you do prefer a slightly softer texture, you can briefly add your chopped broccoli to a pot of boiling water for about 60 seconds, then immediately drain and rinse with cold water to stop the cooking process before adding it to the salad.
I find that curly kale works best for this recipe, offering a great texture that holds up well. You can also use Tuscan kale (also known as Lacinato kale), which is a bit thinner and still provides a good bite. I do not recommend using baby kale, as it tends to wilt and become soggy too quickly once mixed with the creamy dressing.
No, for this particular creamy broccoli kale salad, massaging the kale first is not necessary. The richness and creaminess of the dressing, combined with the recommended chilling time, naturally help to tenderize the kale leaves, making them perfectly enjoyable without any extra effort.
Yes, absolutely! To transform this into a delicious vegan broccoli kale salad, simply substitute the bacon with toasted pecans, walnuts, or a plant-based bacon alternative. For the dressing, ensure you use a vegan mayonnaise made with avocado oil and a plain, unsweetened dairy-free Greek yogurt (verify it’s certified vegan). Replace the honey with maple syrup or agave nectar for sweetness.
If you don’t have sunflower seeds or simply prefer a different nut or seed, excellent alternatives include chopped pecans, walnuts, slivered almonds, or pumpkin seeds. They will all add a lovely crunchy texture and nutty flavor to the salad.
Store any leftover healthy broccoli kale salad in an airtight container in the refrigerator. It will stay fresh and delicious for 2 to 3 days. Before enjoying, give it a good stir, as the creamy dressing might settle slightly at the bottom.
Expert Tips and Handy Notes for Perfection
Achieving the perfect broccoli kale salad is easy with these helpful hints and notes:
- Make sure to cut the broccoli florets into small, bite-sized pieces. This is crucial for a better salad experience, as smaller pieces ensure even distribution of flavor and make the salad easier and more enjoyable to eat. Feel free to finely chop and include the tender parts of the broccoli stem too!
- Get Creative with Add-ins: While delicious as is, this salad is also incredibly customizable. Experiment with your favorite additions! Some excellent suggestions include:
- Fresh blueberries or dried cranberries (opt for low-sugar varieties) for a sweet burst.
- Roasted cashews or raw walnuts for extra crunch and healthy fats.
- Finely shredded carrots or bell peppers for added color and nutrients.
- For those not adhering to a dairy-free diet, a sprinkle of sharp shredded cheddar cheese can add a delightful tang.
- Chill for Maximum Flavor: This is a non-negotiable tip for the best results! Allow the finished salad to sit in the fridge for a minimum of 1 hour before eating. This critical step enables all the incredible flavors to meld together and the salad to thoroughly chill, making it significantly more refreshing and delicious.
- Stir Before Serving: As the salad sits in the fridge, the dressing may settle slightly at the bottom. Before dishing it out, give the salad a good stir to ensure the creamy dressing is evenly distributed throughout.
- This healthy kale broccoli salad will stay fresh and delicious in an airtight container in the fridge for 2-3 days, making it perfect for make-ahead meals.
Craving More Wholesome Salad Recipes? I’ve Got You Covered!
If you loved this healthy broccoli kale salad, you’re in for a treat! Explore more of our fresh, clean eating salad creations that are perfect for any occasion:
- Zesty Southwest Quinoa Salad (with avocado)
- Healthy Cashew Chicken Salad with Apples (Dairy-Free)
- Peach and Goat Cheese Salad
- Superfood Salad
If you make this amazing Healthy Broccoli Kale Salad recipe, please let me know what you think! I would so appreciate you leaving a star rating and/or comment below. And don’t forget to share a photo on Instagram or Facebook and mention @CleanPlateMama! We love seeing your delicious creations!
Eat Clean. Be Well!
-Sara
Healthy Broccoli Kale Salad
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Ingredients
Salad Ingredients
- 4 cups coarsely chopped broccoli florets
- 2 cups torn curly kale leaves
- 1 cup finely chopped purple cabbage
- ⅓ cup shelled sunflower seeds (sunflower nuts)
- 1 large sweet apple, (e.g., Honeycrisp, Fuji, or Gala) chopped
- 8 oz. cooked and crumbled uncured bacon
Dressing Ingredients
- ½ cup mayonnaise (made with avocado oil, no sugar added)
- ¼ cup plain/unsweetened dairy-free Greek yogurt (or regular Greek yogurt if not dairy-free)
- 1 tbsp. apple cider vinegar
- 3 tbsp. raw honey (or regular honey, warmed if crystalized)
- ¼ tsp. fine sea salt
Instructions
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In a large mixing bowl, combine all the salad ingredients: coarsely chopped broccoli, torn kale leaves, finely chopped purple cabbage, sunflower seeds, chopped sweet apple, and crumbled bacon. In a separate small bowl, whisk together the dressing ingredients: mayonnaise, Greek yogurt, apple cider vinegar, raw honey, and fine sea salt until smooth. Pour the prepared dressing over the salad ingredients.
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Using tongs or a large spoon, thoroughly mix the salad until all the broccoli, kale, and other ingredients are fully coated with the creamy dressing. Ensure an even distribution of the dressing for maximum flavor in every bite.
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For the best flavor and texture, I highly recommend refrigerating the salad for a minimum of one hour before serving. This allows the flavors to meld together and the salad to chill thoroughly. If time is short, you can serve it right away, but chilling enhances the experience.
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Before serving, give the salad a good stir to redistribute any dressing that may have settled. Then, enjoy your fresh and healthy broccoli kale salad!
Notes
- Curly kale works best for its texture; remember to tear the leaves from the thick inner stems before adding to the salad.
- To ensure a clean dressing, use mayonnaise that exclusively uses 100% avocado oil and has no added sugar (Primal Kitchen and Chosen Foods are excellent brands).
- Fresh lemon juice can be used as a delicious substitute for apple cider vinegar, offering a similar tangy brightness.
- You can use raw or regular honey. Raw honey is generally preferred for its added health benefits. If using raw honey and it has crystalized, microwave it for 5-10 seconds to thin and smooth it out before whisking into the dressing.
- Allowing the finished salad to sit in the fridge for a minimum of 1 hour before eating is highly recommended. This allows the flavors to deeply meld together and the salad to chill perfectly.
- This healthy kale broccoli salad will stay fresh and delicious in an airtight container in the fridge for 2-3 days, making it perfect for meal prepping.
Nutrition