"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (2024)

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (1)

Ok guys, so I’ve been posting about this salad a LOT on my social media lately because it is my absolute favorite way to eat kale right now. I eat it almost every single day. I’ve gotten a lot of questions about the recipe, so I thought I’d put it down formally to get all the details out of my head! :D And without further ado…let’s get this thing on paper! :P

The Cheesy Kale Salad has become such a lifesaver for me because it allows to me to eat raw kale in a way that I find totally pleasant. A couple months ago, I started doing research on dressings that would work well with kale. You know, something super hearty that would stand up to the robust flavor of kale.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (2)

Up until that point I had been stuffing myself silly with the Mexican Salad (see my YouTube vlogs from about August-September 2016 :P) and I was getting burnt out on it. That salad is mostly romaine, plus some beans, etc, with low-sodium salsa for dressing. A very light salad.

I was in the mood for a big change, so I went into the Fuhrman Facebook groups and started asking around for everyone’s favorite way to prepare kale salads, and someone mentioned tahini.

And it was all over from there. :D

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (3)

This recipe’s directions arepretty specific and I think that specificity is super important because so many people don’t like kale, but also, so many places that serve kale get it ALL WRONG. You don’t just rip some kale off the stalk and put some dressing on it. Eck. The two things that suck about kale for people who aren’t yet fans are this:

  • Kale has a very unpleasant texture: super rough, papery and difficult to eat.
  • Kale tastes way too green and the flavor is just unbearable.

And I get it. Many of my friends have said the same thing, and I admit…I even hated kale at first. I even did a Facebook Live one day about how to like kale more, so if you ever thought the things above, check out that video to see my answer to the question, “What If I Don’t Like Kale?”

Aright, so here are the steps. Try to do it like this, and if you really don’t like kale…try some of the tips from the FB live above and keep trying! It takes 15-20 tries of a food before we learn to love it. And with the nutrients that kale packs, plus the fact that it’s super low calories…it’s worth it to get it into your weekly routine!

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (4)

Strip the kale leaves off the stems and discard the stems. You’ll have a lot of kale that looks like these long strips.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (5)

Using gloves if you like, (because the green from the kale can make your nails green a bit, but totally washes off in a half day) tear the kale into bite size pieces.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (6)

Squeeze and massage the kale very hard for about 1-2 minutes or until the kale is very soft and a more pleasant texture.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (7)

When the kale is the right texture, it will be, much softer to the touch, the color will be a dark green and it will look more wet.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (8)

Do not accidentally throw your whole bowl of kale into the trash can and on the floor.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (9)

Squeeze lemon juice onto the kale.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (10)

Drizzle tahini over the kale and then mix the salad vigorously until the tahini is evenly distributed.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (11)

Sprinkle the nutritional yeast on top and mix.

And your salad is complete! This salad actually keeps well in the fridge for 3 days, so feel free to make ahead of time and pull some out when you want a meal. The Cheesy Kale Salad pairs well with almost any vegetable on top, like steamed broccoli or sweet potatoes, raw onions, etc. The possibilities are endless.

Check out some of the ideas I share on my Instagram (and then follow me!) to see many different way that I eat this salad.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (12)

***

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian

Author: cheri

Serves: 1-2 servings

Ingredients

Instructions

  1. Strip the kale leaves off the stems and discard the stems. You'll have a lot of kale that looks like these long strips. Tear the kale into bite size pieces. Squeeze and massage the kale very hard for about 1-2 minutes or until the kale is very soft and a more pleasant texture. When the kale is the right texture, it will be, much softer to the touch, the color will be a dark green and it will look more wet.
  2. Add the lemon tahini and lemon juice to the kale and stir vigorously to evenly distribute the tahini. Add the nutritional yeast and stir to combine. Serve.

And here is an old video of me making my kale salad in a similar way, but not the exact recipe that I’ve been using lately, but it’s a good demo of the technique.

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (14)

Give this salad a try and let me know what you think of it down below!

"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (15)

  1. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (16)

    sandyon 01/13/2017 at 1:39 am

    How is it that your tahini “drizzles”? Mine is thick like peanut butter in the bottle. in the fridge.

  2. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (17)

    cherion 01/13/2017 at 1:16 pm

    Hmm not sure the difference, Sandy. I use the 365 organic version and it’s just always drizzle-y. :) the bottom dries out a bit, but I stir it up once it’s down to like halfway or so. Maybe you could try alternating storing yours on its top or bottom? And if that doesn’t work, you could always thin it out by blending it with water and store it that way. :D <3

  3. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (18)

    Leslieon 02/20/2017 at 1:40 am

    Wow, I had everything on hand and I made this last night (and again tonight). You’re right, it’s amazing! Thanks. This is definitely going into the rotation around here.

  4. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (19)

    cherion 02/23/2017 at 2:46 pm

    Aaahhhhh Leslie, I’m so glad to hear that friend!! I’m actually going to make some for today: you motivated me!! :D :D <3

  5. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (20)

    Lisaon 04/12/2017 at 2:56 pm

    I also add to the tahini, nutritional yeast and lemon juice…..apple cider vinegar, Bragg’s amino acids, minced garlic, red pepper flakes to taste; whirl up in a blender….pour on the kale, THEN massage the dressing into the kale. Toss some drained and rinsed white beans then sprinkle with hemp hearts. TOTALLY TO DIE FOR!!

  6. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (21)

    cherion 05/05/2017 at 2:10 pm

    Ahhh Lisa!! So glad to hear how you made it your own!! Sounds AMAZING!! <3

  7. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (22)

    Elenaon 05/31/2017 at 9:10 pm

    OMG, I just made this for the first time and was amazed at how good it is! And filling! I only ate half my bowl before getting too full to continue. I didn’t even have that creative of toppings!

  8. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (23)

    Lindsey Rickon 07/27/2017 at 4:41 pm

    I’ve liked Kale in soups and chips that I’ve bought, BUT never raw. I’ve been vegan for 15 years for ethical reasons and just recently made the jump to Nutritarian (recently, meaning days) – and I’ve been nervous about kale because I never liked it. Long story short – HOLY COW! This is so good!!! I added a little fresh dill because lemon and dill together are my jam. And it’s amazing. Finding this quick lil salad will be a game changer on my Nutritarian journey, so thanks!!

  9. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (24)

    cherion 07/28/2017 at 9:31 am

    Lindsey!!! I’m soooo pleased to read your comment! Yes once I found this combo, it was a game changer for me too — so easy to throw together, you don’t even need a blender. Loved it! And I love your addition of dill with the lemon…I’ll have to experiment with that combo too! Love dill! Thanks again! <3

  10. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (25)

    Paton 07/28/2017 at 5:22 pm

    Does this work with regular kale or do I really have to have lacinato? My store didn’t carry it so I’ll need to go somewhere else to get it.

  11. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (26)

    cherion 07/28/2017 at 9:54 pm

    Hi Pat! This does work with any kind of kale, but I definitely prefer the texture for this salad using lacinato versus curly or any other variety. ❤️

  12. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (27)

    Alanon 08/10/2017 at 6:00 pm

    Brand new to the whole Eat to Live…. Lifestyle? This sounds super yummy… Tahini? I looked it up and how can I make this as healthy as possible… Oil based… This could be addressed somewhere else or even a dumb question… I always say the dumb question is the one not asked…

  13. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (28)

    cherion 08/11/2017 at 12:56 pm

    Awesome Alan, so glad to have you on board! Tahini is a great options for Nutritarians as it is not oil-based, it is sesame seed based. Basically, it is just ground up sesame seeds. :) Hope this helps! <3

  14. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (29)

    Sara Blisson 01/08/2018 at 11:59 pm

    Ok I made this around midnight after copious video watching and reading about nutrarian diet (I know, crazy!) You’re so right, it’s all in the prep of the kale wow! I even finely minced the stems into it and it actually added a sweetness to the salad. I don’t have nutritional yeast yet, but a much needed and yummy start to integrating veg and better nutritional choices into my diet. I’m excited to move forward. Thanks much!

  15. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (30)

    cherion 01/15/2018 at 11:37 pm

    Ahhh Sara I am so glad to hear that! What a cool idea with the stems…I wished I read this earlier today..I made the salad again and got rid of all the stems. :) And get the nutritional yeast when you can; it’ll take it to a whole new level! So glad you enjoyed it. Plant love to you! <3

  16. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (31)

    whitneyon 04/06/2018 at 6:58 am

    I’m on week three of nutritarian-livin’ and just made this – so good and so easy! I found you on YouTube last night and spent probably too much time at work today drooling over your insta and blog. Thanks for this awesome recipe and I look forward to trying more of them!!

  17. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (32)

    cherion 04/10/2018 at 1:35 am

    Eeeee Whitney! That’s what I like to hear. :) So glad you found my videos and Insta so binge-y and thanks for commenting, my dear! :) So happy also that you loved this recipe — it’s an absolute fav…in fact I’m making it tomorrow I think! Welcome to the club!!

  18. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (33)

    Leahon 04/10/2018 at 8:32 pm

    Hey Cheri, so glad I found your site! I’m on day five nutritarian and close to losing it… I bought pre cut kale at the supermarket. How should I prepare it? I threw it in the soup as is and it was horrible. I want to try out your method and see if I change my mind about kale. Thanks, Leah

  19. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (34)

    cherion 04/10/2018 at 8:49 pm

    Hi Leah!!! Welcome and congrats for finding the lifestyle! If you can get through 3-4 weeks of it (the hardest part), you will be homefree! And you should definitely follow my method from this video…and also try Dr Furhman’s recipe for “California Creamed Kale” as well…delicious! You’ll get used to it, but know that kale is one of the hardest hurdles so just keep trying! one tip tho: the stems that are still intact when you buy the pre-cut are not so yummy…so pick those out before you try to use it! (I buy the whole leaves instead of pre-cut be uase I hate the stems). OH! And I have a video I made that I forgot about: https://www.facebook.com/TheWateringMouth/videos/1451478064879335/ hope these help!! DONT STOP DOING WHAT YOURE DOING :D

  20. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (35)

    Leahon 04/10/2018 at 8:51 pm

    thanks for sharing the video! love it. unfortunately, we cannot be friends. WHO DOESN’T LIKE CILANTRO?? lol. i am obsessed with it. Although when i was pregnant, i couldn’t stand the smell or taste and because i ate some at the beginning of the pregnancy and got really nauseous. i couldn’t touch if for like 2 years since then

  21. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (36)

    cherion 04/11/2018 at 7:34 pm

    HAHA RIGHT?!?!?! I know, I was just talking to my friend Peppe today about how I wish I liked it!! :D :D

  22. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (37)

    Leahon 04/18/2018 at 9:32 pm

    I just made it for the second time and seriously it is so good I ate it all myself lol. This is coming from someone who can’t stand the taste of kale. I am so happy I discovered this recipe. It is the only way to make kale taste good! And I’m with you on the addiction part, I was literally craving more after eating it. So weird!

  23. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (38)

    cherion 04/19/2018 at 8:20 pm

    Omg Leah, that is sooooo amazing !! I’m so glad you feel the same way as me. :) I’m going to make my mom try it next week and she is a notorious kale hater! Can’t wait to see what happens hahahaa. Have a great weekend!

  24. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (39)

    Vickieon 05/10/2018 at 9:37 pm

    Just made the cheesy kale and I lovvvvve it!!! So does hubby and daughter wish I made more!!! You could do so much with this as a base.

  25. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (40)

    cherion 05/11/2018 at 5:39 pm

    Ahhhh Vickie!! I am so happy to hear that, like beYOND happy. And yes, so much!! Thanks for commenting and trying the salad! <3

  26. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (41)

    Carolon 07/25/2018 at 7:45 am

    Delicious! I used avocado in place of tahini because I didn’t have any. Loved it! I will definitely make this on a regular basis. I love your videos and blog btw. It is wonderful to have someone to help and inspire along the way. I followed the Nutritarian diet several years ago and lost 10 lbs and several inches. I was at my perfect weight and size. I gradually got away from it and while I still ate lots and veggies and salads I starting including some oils and occasional animal products. Also ate unlimited nuts. I finally realized that is just didn’t feel any vibrancy any more and my clothes weren’t fitting me very well. I recently watched another video of Dr Fuhrman and had my wake up call. I started back right away and was lucky enough to find you. It is so much more fun to have connections with others on the journey! Really helps keep me on track. You have a wonderful personality and presence. I really enjoy following you. Thank you for what you do!

  27. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (42)

    cherion 07/25/2018 at 1:37 pm

    I’m so glad you loved the recipe Carol! And it sounds like you’ve really gotten some things figured out on your journey — good for you! So glad you love my content as well. You’re so welcome! :D <3

  28. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (43)

    Whitney Hooton 09/17/2018 at 5:06 am

    Gotta tell ya, I found this recipe in March when I first adopted a nutritarian diet/lifestyle and I may be addicted. I make this salad at least three times a week and I am obsessed. I look forward to it whenever I have kale in the fridge and eat it out of a bowl that could feed a family of eight. It is SO good. So thank you for this fantastic recipe!

  29. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (44)

    cherion 09/17/2018 at 8:39 pm

    WHITNEYYY!! Thanks so much for letting me know, I am so happy about this! I gotta say, I know how good this salad is and I’m so glad I’ve hooked you too, mwahhahahaha!!!! All part of my totally-not-evil-at-all plan. :D :D You are more than welcome my friend. Thanks again for telling me about your new obsession. With KALE :D *clap clap*

  30. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (45)

    Happy Gladys Jeanon 06/24/2019 at 12:43 pm

    Wow, just made this for lunch and I will now eat raw kale in something other than a smoothie. Thanks so much. I can’t wait to dress it up with add ins. 😀

    Think I’ll whip up another batch for dinner….

  31. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (46)

    Margolitaon 06/26/2019 at 12:31 pm

    If we are what we eat, then I am turning into a bunch of kale. I just can not stop making and eating this salad!!

  32. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (47)

    Connie Derrickon 07/24/2019 at 8:16 am

    It is even better after it marinates for a while. I make it to take to work and it has a great flavor after sitting in the dressing for a few hours.

  33. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (48)

    cherion 07/25/2019 at 12:06 am

    I agree!! Thanks Connie

  34. "Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (49)

    Michaelon 08/11/2020 at 3:45 pm

    Look forward to receiving this recipe !

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"Cheesy" Kale Salad Recipe | Vegan | Nutritarian - Nourish Your Lifestyle (2024)

FAQs

When should you dress a kale salad? ›

Use your hands to toss the greens, massaging/rubbing the vinaigrette into the kale a bit as you toss. Taste and correct the seasoning with salt and pepper. Let the salad sit for at least 10 minutes before serving. Even better—if time allows, cover the salad, and let it sit in the fridge for 30 minutes to an hour.

Will kale salad get soggy? ›

No! That's the beauty of kale. You can prep this simple kale salad up to an hour before serving it and it will still be crunchy and delicious. After several hours it becomes a bit softer but never really soggy.

Is it OK to eat a kale salad everyday? ›

RELATED: Believe It Or Not, Kale Actually Lives Up To All Of Its Hype—Here's Why. Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

Why do you massage kale salad? ›

The point of massaging is to infuse the kale with the lemon juice and oil, and also to break down some of the tough, fibrous characteristics of kale. This makes it easier to chew and digest, and makes for a more tender salad. Season with salt, massage/toss once more, then set aside.

Are kale salads healthy? ›

Kale is a nutrition superstar due to the amounts of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese it contains. One cup of raw kale has just 20 calories.

Why should you massage kale before eating it? ›

Kale is fibrous and can be difficult to munch compared to other greens like romaine lettuce or spinach. The rubbing, kneading motion helps to tenderize the veg and make it easier to chew and digest. Try this for raw kale you are going to be serving or eating right away.

How far in advance can you dress kale? ›

The kale leaves must be dressed at least 20 minutes (or up to 6 hours) before serving. We like to use curly kale in this salad because its curly edges help to hold on to the dressing.

How far ahead should you dress a salad? ›

It depends on your ingredients. Thin leafs like lettuces and spinach, you want to coat at the last minute, else the acidity in your dressing or vinaigrette will make them soggy. Not right away, but if you like crisp leafs, dress at the last minute. With firmer ingredients, you can dress them earlier.

How far in advance can you massage kale? ›

Store massaged kale in an airtight container in the fridge for 2 to 3 days. You can skip massaging if you are using the kale in a salad with an acidic dressing. Just let the salad sit for a half hour or more before eating so the kale has time to soften.

Can you dress a salad the night before? ›

Put your dressings together in mason jars, then label and store in the fridge. I personally like to dress my salads the day of because your veggies won't get soggy. If you have a tougher green (example kale) you can dress it on prep day.

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