The fall is the perfect time to enjoy this delicious Kale Apple Walnut Salad because both kale and apples are in season!  This salad is a combination of many delicious flavors.  It’s crunchy, tangy, and sweet from the cranberries, apples, honey, creaminess from the goat cheese, and tartness from the Granny Smith apples and lemon juice.  And not only does this salad have a great taste, but the nutrition content is outstanding!

Kale Apple Walnut Salad in a bowl
Kale Apple Walnut Salad

Ingredients for Kale Apple Walnut Salad

  • Baby Kale – Baby kale is more similar in texture to arugula or baby spinach.  But you can use kale instead of baby kale if you prefer.
  • Apples – Adding apples to a salad is a great way to add sweetness and crunch! Delicious!
  • Walnuts – And walnuts also add more texture and nutrients such as fiber, protein, and omega-3 fatty acids.
  • Goat Cheese – Using goat cheese with this salad makes it creamy, balancing out the sweetness and tanginess you get from the apples and lemon juice.
  • Dried Cranberries – Not only do the cranberries add a splash of color, but the sweet, tart flavor is amazing in this salad.
  • Dijon Mustard – This is the perfect ingredient in a salad dressing to add lots of flavor.
  • Honey – And if you have the Dijon, you need the honey to balance it out with sweetness.
baby kale in a bowl, dried cranberries, goat cheese, walnuts in separate containers, and 2 apples on the side
Ingredients for Kale Apple Walnut Salad

How to Make This Tasty Salad

First, prepare the salad dressing by combining the Dijon mustard, olive oil, lemon juice, honey, sea salt, and black pepper in a small bowl.  Stir well with a whisk and set aside.

Next, add the chopped apples and goat cheese to a bowl.  Then drizzle the dressing over the salad mixture, tossing gently to coat.  Then add the walnuts and the dried cranberries to the apple mixture and stir together.

chopped apples and goat cheese in a bowl

Place the baby kale into a serving bowl or individual bowls and top with apple mixture. Enjoy!

Kale Apple Walnut Salad in a bowl

Nutritional Benefits of Kale Apple Walnut Salad

Baby Kale

Baby kale is kale harvested at an early stage of plant growth, which is usually between 15 to 35 days after planting.  It has a milder flavor and is more tender and easier to eat raw like in salads.

Kale is known for its powerful nutritional benefits, and you get the same benefits in baby kale.  Kale is a nutrient-dense food and has 25% of the Daily Value (DV) from vitamin A, 20% DV for calcium, and a whopping 130% DV for vitamin C! There is also 2.1 mg of iron, 700 mg of potassium, 999 mcg of vitamin K and 200 mcg of folate. 

Now you see why this is a nutrient-dense food!

Apples

Apples are one of the most popular fruits and are delicious!  They are high in fiber, with 4 grams in a medium-sized apple.  This fiber is insoluble and soluble, which helps keep you full, promotes healthy gut bacteria, and can help with weight loss. 

In addition to fiber, apples are a good source of vitamin C and potassium.  And they also have antioxidants such as quercetin which has anti-inflammatory, anti-viral, and antidepressant effects.

Walnuts

Walnuts are another nutrient-packed ingredient in this salad. Typically nuts contain high amounts of healthy fats, and walnuts have a higher percentage of omega-3 fatty acids than other nuts. Omega-3 fatty acids have anti-inflammatory benefits and are great for heart health. 

Walnuts also are an excellent source of protein and fiber, which helps promote fullness.  Also, there are several vitamins and minerals such as copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E!

Dried Cranberries

These delicious little berries are known for their tart taste and a touch of sweetness. They are an excellent source of vitamin C with 73% of DV, which boosts the immune system and can help remove harmful bacteria from the body, such as Urinary Tract Infections (UTIs).

Dried cranberries also contain a good source of potassium which helps to steady blood pressure. In addition to potassium, dried cranberries contain magnesium which helps relieve muscle soreness and muscle cramps.

Honey

Honey is a natural way to add sweetness to foods and beverages.  And honey is slightly better than refined white sugar but still should be used with caution because it can raise blood sugars in people with diabetes. 

It is an excellent source of antioxidants and has been shown to reduce the risk of heart attacks, strokes, and some types of cancer. And the antioxidants in honey have been shown to lower blood pressure.

Tips

  • Because apples can turn brown quickly, I recommend chopping the apples and adding the salad dressing soon after.  Or you can squeeze some lemon juice to help prevent them from browning.
  • Eating this salad soon after preparing will help prevent the apples from becoming soggy.

Be sure to take pictures of your Kale Apple Walnut Salad masterpiece and tag @noshnourishwander on Instagram if you make this recipe!  Also, pin this recipe to your Pinterest board!

What are some other types of salad greens that you love?   Leave your answers in the comments below! Also, be sure to leave a rating and comments about the recipe! Thank you!

More Recipe Ideas!

Tasty Kale Apple Walnut Salad

  The fall is the perfect time to enjoy this delicious Kale Apple Walnut Salad because both kale and apples are in season!. This salad is a combination of many amazing flavors.
Prep Time 15 mins
Total Time 15 mins
Course Salad
Cuisine American
Servings 4
Calories 273 kcal

Ingredients
  

  • 2 cups Granny Smith apples
  • 2 cups Gala or Braeburn apples
  • ¼ cup crumbled goat cheese
  • 4 cups baby kale
  • cups chopped walnuts
  • 2 tbsp dried cranberries
  • 2 tbsp Dijon mustard
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tbsp honey
  • ¼ tsp sea salt
  • ¼ tsp black pepper

Instructions
 

  • First, prepare the salad dressing by combining the Dijon mustard, olive oil, lemon juice, honey, sea salt, and black pepper in a small bowl. Stir well with a whisk and set aside.
  • Next, add the chopped apples and goat cheese to a bowl. Then drizzle the dressing over the salad mixture, tossing gently to coat. Then add the walnuts and the dried cranberries to the apple mixture and stir together.
  • Place the baby kale into a serving bowl or individual bowls and top with apple mixture. Enjoy!

Notes

Tips

  • Because apples can turn brown quickly, I recommend chopping the apples and add the salad dressing soon after. Or you can squeeze some lemon juice to help prevent them from browning.
  • Eating this salad soon after preparing will help prevent the apples from becoming soggy.

Nutrition Information:

273 kcals, 4.8 grams of protein, 15.4 grams of fat, 32 grams of carbohydrates, 4.6 grams of fiber
Keyword apples, kale
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Dietitian, food lover, and world traveler! Veronica has been a registered dietitian for over 18 years, specializing in clinical and community nutrition. She enjoys wellness, trying new foods, and exploring the globe to learn about different cultures.