This easy Kale and Avocado Salad is healthy, satisfying, and delicious. A variation of this salad also serves as the base for our high-protein Chickpea Tempeh Bowl.
Packed with nutrients, flavor, and a delicious umami dressing made with avocado, miso, lemon juice, and nutritional yeast, this yummy kale salad is a winner. It’s a simple yet satisfying dish that works perfectly as a light meal or a flavorful side. It's oil-free, nut-free, vegan, and Daniel Fast approved.
Why You'll Love This Kale and Avocado Salad
- Nutrient-Dense: Loaded with fiber, healthy fats, and antioxidants. Check out this article on the many health benefits of kale.
- Oil-Free & Dairy-Free: Naturally vegan, gluten-free, and whole food plant-based (WFPB).
- Creamy & Flavorful: The avocado and miso dressing create a rich, umami-packed bite.
- Super Easy to Make: Just five ingredients and 10 minutes of prep!
Health Benefits
- Kale packs vitamins A, C, K, fiber, and antioxidants—excellent for immunity and digestion.
- Avocado delivers heart-healthy fats, potassium, and creamy texture that keeps you full.
- Miso paste provides gut-friendly probiotics and savory depth.
- Nutritional yeast adds B‑vitamins and a cheesy flavor without dairy.
Kale and Avocado Salad Ingredients
- Kale (curly works best): hearty base, earthy flavor, satisfying chew.
- Avocado: creamy texture, healthy fats, mild richness.
- Miso paste: savory umami and gut-friendly probiotics.
- Lemon: bright acidity to balance richness.
- Nutritional yeast: cheesy, nutty flavor plus B‑vitamins.
How to Make the Perfect Kale and Avocado Salad
Step 1: Finely chop curly kale and set aside in a large mixing bowl.
Step 2: Mash avocado in a small mixing bowl with a fork.
Step 3: Add mashed avocado to the chopped kale and with clean hands massage the avocado into the kale. This helps to tenderize the kale.
Step 4: Add the miso paste, nutritional yeast, lemon juice and water into a bowl and use a whisk to combine.
Step 5: Pour the dressing over the kale and avocado.
Step 6: Use tongs to incorporate the dressing into the kale avocado salad. Enjoy!
Expert Tips
- Don’t skip the kale massage. This is what turns fibrous leaves buttery soft.
- Pick a ripe avocado: too firm = dry; too soft = mushy.
- Let the kale and avocado salad to sit for a few minutes before serving to allow flavors blend and deepen.
Kale and Avocado Salad Pairings
This kale and avocado salad is incredibly versatile! Here are some ways to enjoy it:
🥗 As a main dish: Top with roasted chickpeas, air fryer tofu nuggets, or air fryer tempeh for extra protein.
🥪 As a sandwich filling: Use it in a wrap or pita for a nutritious lunch.
🍚 Over grains – Serve it on brown rice, quinoa (check out this article on how to cook quinoa), or ancient grains for a balanced meal.
🍲 As a side dish – Pairs beautifully with split mung beans, lentil soup, red lentil dal, or roasted vegetables.
Make-Ahead Tips
- Meal Prep: Massage the kale and store it in the fridge for up to 3 days. Add the dressing just before serving.
- Storage: Leftovers can be kept in an airtight container in the fridge for up to 2 days.
Frequently Asked Questions
Yes! Lacinato (dinosaur) kale works well, but it’s slightly less curly and more tender. Curly kale captures the saucy goodness a little better than lacinato does.
Yes! Massaging the kale breaks down its fibers, making it softer, less bitter, and easier to digest.
Absolutely! Try roasted chickpeas, hemp seeds, air fryer tofu nuggets, or crumbled or chopped tempeh bacon.
You can substitute it with coconut aminos, tahini, or reduced sodium soy sauce for a similar umami depth.
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Final Thoughts on This Kale and Avocado Salad
This Kale and Avocado Salad is:
- Creamy, flavorful, and satisfying
- Made with whole, plant-based ingredients
- Quick and easy—ready in 10 minutes!
If you’re looking for a nutritious, oil-free kale salad recipe, this is the one for you! Try it today and let us know how you like it.
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Kale and Avocado Salad
Ingredients
- 6 cups finely chopped kale stems removed (curly kale works best)
- 1 large avocado pitted and mashed
- 2 Tbsp nutritional yeast
- 1 Tbsp white or yellow miso paste or reduced-sodium soy sauce
- 1 Tbsp lemon juice
- 1 Tbsp water
Instructions
1. Massage the Kale
- Place the finely chopped kale into a large bowl. Add the mashed avocado and use your hands to massage the kale for 2-3 minutes until it becomes tender and slightly wilted.
2. Prepare the Dressing
- In a small bowl, whisk together nutritional yeast, miso paste, lemon juice, and water until smooth. Pour the dressing over the kale and mix well.
3. Combine & Serve
- Toss everything together until the kale is evenly coated. Taste and adjust seasoning if needed. Serve immediately or let it sit for 10 minutes to allow the flavors to meld.
Karlene
Yummy is right! I tried this this today and was so surprised at the great flavour. The tang from the lemon is perfect and the avocado really helped to soften the kale when massaged (who knew) Even my 12 and 7 year old ate without complaints as a side on their lunch plate.
Gigi & Sersie
Thanks for your feedback, Karlene. We love hearing a kale salad being "kid-approved!" 🙂