Looking for a quick keto kale salad recipe with chicken, avocado and lemon dressing? This is the best! It ticks all the right boxes.
Quick and simpleRequires little to no cookingLow carb and keto-friendlyInsanely delicious
This recipe is great for when you are in a hurry and need a quick meal. It’s also perfect if your lunch options are limited.
This massaged kale salad has a tender, savory texture. It is bursting with avocado, chicken, and lemon vinaigrette with Dijon mustard, black pepper. Sesame seeds kernels add a nice pop of color and a satisfying crunch. This combination is a winning combination of flavors that will please even the most picky palates.
The salad is also great for keto. The dressing is free of sugar and starchy fillers, as all the ingredients are whole food. Avocado and kale are nutritional powerhouses that provide plenty of micronutrients as well as electrolytes for a healthy keto diet. This keto-friendly recipe is packed with superfoods, and it tastes great!
Ingredients
KaleAvocadoChicken breastRed onionsExtra virgin olive oilsDijon mustardLemon JuicePepperSea SaltWhite wine vinegarSunflower seeds kernels
Kale: This recipe uses raw Lacinatokale. Also known as cavolo nero, Tuscan kale or dinosaur kale. This kale is slightly more tender than curly varieties and makes it a great choice for raw kale salads. It does require some massaging to tenderize the leaves without having to cook. The leaves will also be less bitter if they are massaged. There are many kale varieties that you can choose from. These can be mixed and matched depending on your personal preferences and the availability of kale in your area. To ensure freshness, use raw kale and not frozen. The frozen kale can be used for cooking or smoothies. You don’t have to massage baby kale to make it tender, and that is completely optional.
Chicken breast: Any cooked breast of chicken will do. This is a great way to use leftover chicken breasts from meal prep or rotisserie chicken. This recipe is great with grilled or sauteed chicken. Before adding the meat to the salad, allow it to cool off.
Vinegar: This recipe calls for white wine vinegar. However, you can substitute cider, red wine or balsamic vinegar for the lemon dressing vinaigrette if you don’t have it.
Lemon juice: If you don’t have fresh squeezed lemon juice, bottled lemon juice can be used. Make sure you read the label carefully to ensure it meets your dietary requirements.
How to Make a Difference
Make sure to prepare the kale
First, prepare the kale. Two bunches of kale are usually used to make the salad. This yields about 8 cups once it is chopped.
Rinse the kale leaves thoroughly and let them dry completely. Use a sharp knife to remove the stocky, thick stems from each piece. You can also remove the stems by pulling the leaves off with your hands. The fibrous stems should be thrown out.
Cut the leaves into small pieces or ribbons and place them in an open bowl.
Massage the kale with olive oil until it becomes tender and wilted. Don’t over-massage the leaves as they will lose their texture and become wilted. Stop when the kale starts to wilt.
Place the bowl in a bowl and start to prepare the rest of the ingredients.
Mix the ingredients
Cut the breast of cooked chicken into half-inch cubes. The chicken should be added to the kale.
Cut the red onion into small pieces. Add the onion to your bowl.
The pit can be removed by cutting the avocado in half. To create square chunks, carefully score the avocado flesh horizontally (top-to-bottom) and vertically. Use a spoon to scoop out avocado chunks and add them to the kale salad.
The sunflower seed kernels can be added to the salad bowl.
You have two options: toss it now or wait until it is dressed.
Making the lemon dressing vinaigrette
Use a container with a lid to make the salad dressing. This allows you to shake the vinaigrette and mix it quickly. You can use a bowl or whisk to replace the lidded container.
Then add extra virgin olive oil to a jar and then squeeze half a lemon into it. Two tablespoons of bottled lemon juice is sufficient if you are using it.
Add white wine vinegar, Dijon mustard and black pepper to the bowl. Season with sea salt. Add the dressing to the bowl by closing the lid tightly and giving it a good shake.
The dressing should be poured over the kale salad prepared with chicken, avocado, and chicken. Toss well and serve.
Make-Ahead and Meal Prep Tips
This salad can be prepared ahead of time. However, you should wait to mix all the ingredients until you are ready to serve. To make the salad last longer, keep the dressing and ingredients separate.
You can, for example, chop all your chicken and vegetables ahead of time in your meal preparation session. Except for avocado, don’t cut it until you are ready to serve.
To make the kale last longer, prepare it for a massage. Although pre-massaging is possible, it will reduce the shelf-life of your kale. Kale that has been massaged will last for three days.
Lemon dressing vinaigrette makes a great make-ahead choice. Keep it in the refrigerator until you are ready to use it. Once that is done, shake the bowl well before adding the dressing.
Recipe adaptations
You can swap the kale for another leafy green. Are you not a fan? You can substitute another dark leafy vegetable for the kale. You can substitute kale for romaine or spinach, but you are free to be creative. If you are using another green, skip the massage step.
Sweeten it up: You can enjoy sweet dressings on keto if you like them. Before you shake the dressing, add a little keto-friendly sweetener. Adjust to your taste. There are many options for sweeteners, including monk fruit, erythritol, and Stevia. However, I prefer allulose in liquids as it dissolves completely and acts similarly to sugar. This makes it an excellent substitute for sugar in recipes.
Feel free to make it cheesy by adding cheese to the salad. Parmesan is a great addition to this recipe. However, goat cheese would also work.
Nuts and Seeds: Sunflower seed kernels with a little crunch can be used to make salad toppings. You can substitute the sunflower seeds with chopped walnuts, pine nuts, or almond slices.
Dressing: You can use a yogurt dressing, tahini dressing or avocado dressing to complement the other ingredients.
Protein: Consider increasing the quantity of chicken breasts by doubling. You can also substitute turkey or salmon fillets for your protein. You can also combine more than one meat, such as bacon crumbles with the chicken and avocado-kale salad.
Vegetarians: Kale salad can be enjoyed on keto by those who are plant-based. To replace chicken, you can use grilled or baked tofu that has been cut into cubes. You can also substitute the chicken with hard-boiled eggs chopped into cubes.
Storage
Avocado and Keto Kale Salad are best eaten immediately after being prepared. Avocado is not good for storage and won’t last very long in the refrigerator. You can scale the recipe in the interactive card below to make exactly what you need.
There are some options if you want to save leftovers. Instead of tossing avocado in with the salad, keep it separate and garnish each serving. The salad will last longer if the dressing is kept separate and only used during mealtimes.
A massaged kale salad without dressing or avocado will keep for up to three days if kept in an airtight container.
Refrigerated in an airtight container, the salad dressing can last for up to 2 weeks.
Nutrition Information
This dish is nutritious and healthy, thanks to the avocado and kale star ingredients. The other ingredients provide nutritional benefits, too!
Kale is known for being a superfood that is high in fiber, vitamins and minerals. Kale is rich in vitamins A, C and K and a good source of manganese and calcium. Kale is also low in oxalate, making it easier for the body to absorb calcium.
Extra virgin olive oil (EVOO), avocado, and other healthy fats are excellent sources of healthy fats. They also contain antioxidants that may have anti-inflammatory properties. These fats have been shown to improve heart health and aid in the absorption of fat-soluble vitamins. Avocado is a great source of potassium, which is essential for fighting keto flu. ).
Chicken is high-quality protein. Lemon juice boosts vitamin A. Sunflower seed kernels provide a wide variety of micronutrients.
As written, the recipe contains high levels of monounsaturated fats and folate. Vitamins A, C and E and K are also present in this recipe. It also has high amounts calcium, magnesium and selenium. You’d be surprised at how much nutrition you can get from a simple salad.
Below is the interactive recipe card that provides nutrition labels for each serving. It includes the calories and macronutrients. The net carbohydrate for each 2-cup keto kale salad serving are 3g.
FAQ
How do I massage kale? It is very easy! First, take out the stems. Cut the kale into small pieces or thin strips and place them in a bowl. Sprinkle a little olive oil on the leaves. Add a pinch of salt. Use your hands to squeeze the leaves and rub them together. You should continue this process until the kale is tender and starts to wilt. However, don’t overdo the work or they may become mushy. Lacinato kale can be massaged for 30-40 seconds. Curly varieties might take up to 2 minutes.
Is it possible to make kale less bitter by massaging it? Massage kale with oil or salt to infuse the flavors. This also helps to break down the fibrous cells in the leaves. This makes the kale easier to chew and digest, while also adding flavor.
Kale is okay for keto. It is a non-starchy, high-fiber vegetable that is low in net carbs. This makes it an acceptable option for salads and other keto-friendly dishes. 100g of raw kale contains 4.42g total carbs and 4.1% fiber. This gives a net carb count that is 0.32g.
What are the carbs in kale? It depends on what ingredients you use, such as toppings or dressings. Kale has very low carbohydrate content, but dressings that contain sugar or starch ingredients can increase the carb count. Low-carb ingredients, high-fiber vegetables and non-starchy vegetables can help keep carbs low. This keto kale salad has 8g of total carbs and 5g from fiber. It contains 3g net carbs per 2-cup serving.
What salad dressing is best for keto? Low in sugar, low in starchy ingredients, and without fillers that increase the total carb count are the best salad dressings. You can make your own salad dressings, which are better for keto. These oil-based vinaigrettes are great, such as the one in this recipe. Creamy salad dressings that are keto-friendly can be made with mayonnaise, Greek yogurt or sour cream.
Kale salad is good for weight loss. It’s low in calories and high in nutrients making it a popular choice for those who are looking to lose weight. Kale is also rich in fiber which helps regulate appetite and improves gut health. When paired with mindful eating habits and portion control, kale salad can help you lose weight.
Recipe
Keto Kale Salad With Avocado, Chicken, and Lemon Dressing
This easy, quick massaged kale salad has chicken, avocado, and a peppery lemon dressing. This healthy and simple meal is keto-friendly.
Ingredients
Salad
8cupskaleraw (2 lots)tspextra olive oil1pinchsea Salt1chicken breastcooked, chopped in 1/2-inch cubesred onionsmedium, diced1avocadocupsunflower kernels
The Dressing
cupextra virgin olive oil2tbsplemon juicefreshly squeezed (~ 1/2 lemon)1tbspDijon mustard1tbspwhite wine vinegartspblack peppergroundtspsea salt
Instructions
Make the Kale Salad
Wash and dry the kale leaves. Each leaf should be cut or stripped of its thick stems. Cut or tear the green part of the kale into pieces or ribbons about 1/2-inch thick. Place in a large bowl. Add a little olive oil and salt. Rub the oil and salt onto the leaves, rubbing and pressing together for 30-60 seconds. To preserve the texture of the kale, don’t over-massage it. Add chopped chicken, avocado pieces and sunflower seed kernels. Mix the ingredients together to distribute them evenly.
Make the Lemon Dressing Vinaigrette
Mix remaining olive oil, lemon juice and white wine vinegar with Dijon mustard. Add black pepper and sea salt to a container.
Video
Notes
The nutrition information is for a single meal and is provided to Ketogasm readers as a convenience. Based on brand and recipe variations, data may differ.
Nutrition
Serving: 2cups (~166g)Calories: 330kcalCarbohydrates: 8.04gProtein: 19gFat: 26gSodium: 215mgPotassium: 594mgFiber: 5.07gSugar: 1.27gMagnesium: 72mgNet Carbs: 3g
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Keto Kale Salad With Avocado, Chicken, and Lemon Dressing KETOGASM
