Description
This Kale Salad With Apple, Blue Cheese & Maple Pecans is a fresh, crunchy, and flavorful salad perfect for fall or year-round meals. Sweet apples, tangy blue cheese, and maple-glazed pecans combine with tender massaged kale for a nutrient-packed, easy-to-make salad that’s great for lunch, dinner, or entertaining.
Ingredients
For the Salad:
6 cups kale, stems removed and finely chopped
2 medium apples, thinly sliced (Honeycrisp or Gala work well)
½ cup crumbled blue cheese
½ cup pecans
For the Maple Pecans:
½ cup pecans
1 tbsp maple syrup
Pinch of salt
For the Dressing:
3 tbsp olive oil
1 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp honey or maple syrup
Salt and freshly ground black pepper, to taste
Instructions
1. Preheat oven to 350°F (175°C). Toss pecans with maple syrup and a pinch of salt. Spread on a baking sheet lined with parchment paper. Roast for 8–10 minutes, stirring halfway, until golden and fragrant. Let cool.
2. Place chopped kale in a large bowl. Massage gently with a pinch of salt for 2–3 minutes until slightly softened and bright green.
3. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, honey or maple syrup, and a pinch of salt and pepper.
4. Add sliced apples, crumbled blue cheese, and cooled maple pecans to the kale. Drizzle the dressing over the salad and toss gently to combine.
5. Serve immediately, or refrigerate the dressing separately and toss just before serving for maximum freshness.
Notes
For a nut-free version, omit pecans and add roasted chickpeas or seeds.
Substitute feta or goat cheese for blue cheese if desired.
Use pre-massaged kale or baby kale for a quicker prep.
Pairs beautifully with grilled chicken or salmon for a complete meal.
- Prep Time: 15 mins
- Cook Time: 10 mins
- Category: Salad, Fall Recipes, Healthy Recipes
- Method: Roasting, Mixing
- Cuisine: American, Vegetarian
Nutrition
- Serving Size: 1–1½ cups
- Calories: 290
- Sugar: 12g
- Sodium: 220mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 19g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 10mg
Keywords: Kale Salad, Apple Blue Cheese Salad, Maple Pecans, Healthy Fall Salad, Quick Salad Recipe