Chick-fil-A Kale Salad: Nutritious, Delicious & Easy to Make

Chick-fil-A Kale Salad: Nutritious, Delicious & Easy to Make

Are you a fan of Chick-fil-A? If so, you probably know they offer more than just chicken sandwiches. One of their standout offerings is the Chick-fil-A Kale Salad, a delicious and nutritious option that’s perfect for health-conscious fast food lovers. In this article, we’ll dive deep into everything you need to know about this popular salad, including its ingredients, nutritional benefits, how to make it at home, and much more. Let’s get started!

Introduction to Chick-fil-A Kale Salad

What is Chick-fil-A Kale Salad?

Chick-fil-A Kale Salad, also known as the Kale Crunch Side, is a delightful blend of fresh ingredients that makes it a standout option on the menu. It includes curly kale and green cabbage, tossed in a flavorful apple cider and Dijon mustard vinaigrette, and topped with crunchy roasted almonds. This salad is not just tasty but also packed with nutrients, making it a perfect choice for those looking for a healthier fast food option.

Key Ingredients

The Chick-fil-A Kale Salad is made with:

  • Curly Kale: Known for its high vitamin content, especially vitamins A, C, and K, kale is a superfood that adds a nutritious punch to this salad.
  • Green Cabbage: Cabbage is rich in fiber and antioxidants, complementing the kale perfectly.
  • Apple Cider and Dijon Mustard Vinaigrette: This dressing adds a tangy flavor, making the salad more enjoyable.
  • Roasted Almonds: Almonds add a crunchy texture and are a good source of healthy fats and protein.

The combination of these ingredients not only makes the salad tasty but also ensures it’s packed with health benefits.

Nutritional Information

One of the highlights of the Chick-fil-A Kale Salad is its nutritional profile. Here’s a quick overview of what you get in a typical serving:

  • Calories: Approximately 120-150 calories, making it a light yet satisfying option.
  • Fat: Around 9 grams, primarily from the almonds and dressing.
  • Carbohydrates: About 8 grams, mostly from the cabbage and dressing.
  • Protein: 3 grams, provided by the kale and almonds.

This balance of macronutrients makes it a great choice for a quick meal or a side dish, especially if you’re trying to eat healthily on the go.

The Chick-fil-A Kale Salad is available at most Chick-fil-A locations and has become a favorite among many customers. Whether you’re a fan of kale or just looking for a new salad to try, this one is definitely worth checking out.

Nutritional Benefits

Nutritional Benefits of Kale and Cabbage

Kale and cabbage are the stars of the Chick-fil-A Kale Salad, each bringing their own set of nutritional benefits to the table.

  • Vitamins and Minerals in Kale: Kale is often dubbed a superfood, and for good reason. It’s packed with vitamins A, C, and K, which are essential for maintaining good vision, boosting your immune system, and promoting healthy bones. Additionally, kale provides a decent amount of calcium and iron, making it a great plant-based source of these critical minerals.
  • Health Benefits of Cabbage: Cabbage complements kale in this salad by adding more fiber and antioxidants. It has little calories but is packed with vital nutrients including potassium and vitamin C. The fiber in cabbage aids in digestion and helps maintain a healthy gut. Moreover, the antioxidants in cabbage can help reduce inflammation and lower the risk of chronic diseases.
  • Impact of the Vinaigrette Dressing: The apple cider and Dijon mustard vinaigrette not only adds flavor but also has some health perks. Apple cider vinegar is known for its potential to help with weight loss, regulate blood sugar levels, and improve heart health. Dijon mustard adds a bit of zest and can provide a small dose of selenium, an important mineral for thyroid health.


Where and When to Get the Kale Salad

The Chick-fil-A Kale Salad is widely available at most Chick-fil-A locations across the country. Here’s what you need to know about its availability:

  • Nationwide Availability: The kale salad is a staple on the Chick-fil-A menu, making it accessible to customers nationwide. Whether you’re in a bustling city or a small town, you’re likely to find this healthy option at your local Chick-fil-A.
  • Seasonal or Limited-Time Availability: While the kale salad is generally available year-round, certain variations or larger serving sizes might be offered on a seasonal basis. It’s always a good idea to check with your local restaurant for the most current offerings.

Copycat Recipes

Homemade Chick-fil-A Kale Salad Recipes

Craving the Chick-fil-A Kale Salad but can’t make it to the restaurant? No worries! You can easily recreate this delicious salad at home with a few simple ingredients.

  • Recipe 1: Classic Copycat Chick-fil-A Kale Salad

    To make the classic version of the salad, you’ll need:

    • Ingredients:
      • 4 cups curly kale, chopped
      • 2 cups green cabbage, shredded
      • 1/4 cup roasted almonds, chopped
      • 1/4 cup apple cider vinegar
      • 2 tablespoons Dijon mustard
      • 1 tablespoon honey
      • 1/4 cup olive oil
      • Salt and pepper to taste


    1. In a large bowl, combine the chopped kale and shredded cabbage.
    2. In a small bowl, whisk together the apple cider vinegar, Dijon mustard, honey, olive oil, salt, and pepper to make the vinaigrette.
    3. Pour the vinaigrette over the kale and cabbage, and toss well to coat.
    4. Sprinkle the chopped roasted almonds on top.
    5. Serve immediately or refrigerate for up to 24 hours for the flavors to meld.
  • Recipe 2: Variations and Add-ons

    To make your homemade Chick-fil-A Kale Salad more exciting, try adding these variations and add-ons:

    • Grilled Chicken: Add sliced grilled chicken breast for extra protein.
    • Fruits and Nuts: Incorporate dried cranberries, sliced apples, or extra nuts like pecans or walnuts.
    • Cheese: Sprinkle some feta or goat cheese for a creamy texture.
      Customer Reviews and Feedback

What Customers Say About Chick-fil-A Kale Salad

The Chick-fil-A Kale Salad has garnered a lot of attention and feedback from customers. Here’s a summary of what people are saying:

  • Positive Reviews: Many customers love the Chick-fil-A Kale Salad for its fresh ingredients and unique flavor. They appreciate the crunchiness of the almonds and the tangy taste of the vinaigrette. Some even say it’s their favorite item on the menu!
  • Common Praises: Frequent praises include the salad’s perfect portion size, the balance of flavors, and its healthy appeal. Customers who are trying to eat healthier fast food appreciate having this option available.
  • Complaints: On the flip side, some customers feel the salad could use more protein or find the portion size a bit small for a full meal. However, these complaints are often overshadowed by the positive reviews.


How Chick-fil-A’s Kale Salad Compares to Other Fast Food Salads

How does the Chick-fil-A Kale Salad stack up against other fast food salads? Let’s take a look:

  • Healthier Options vs. Taste: Compared to salads from other fast food chains, the salad stands out for its use of superfoods like kale and almonds. While some fast food salads are heavy on cheese and creamy dressings, this salad keeps it light and nutritious with a vinaigrette.
  • Nutritional Comparison: Many other fast food salads contain higher calorie counts and more unhealthy fats. The Salad manages to be both tasty and lower in calories, making it a smart choice for those watching their diet.
  • Customer Preferences: Customers who prefer a healthier, fresher option often choose the Chick-fil-A Kale Salad over other fast food salads. The combination of kale, cabbage, and almonds provides a satisfying crunch that many other salads lack.

Tips for Enjoying Chick-fil-A Kale Salad

How to Enhance Your Chick-fil-A Kale Salad Experience

While the Chick-fil-A Kale Salad is delicious on its own, there are several ways to enhance your dining experience and make the most out of this nutritious dish.

  • Pairing with Entrees: The Salad pairs wonderfully with many of the chain’s entrees. For a well-rounded meal, consider ordering it alongside a grilled chicken sandwich or a wrap. The fresh crunch of the salad complements the savory flavors of Chick-fil-A’s signature entrees.
  • Adding Extra Toppings: Customize your salad by adding extra toppings. For added protein, consider grilled chicken, which boosts the salad’s nutritional value. You can also add fruits like sliced apples or dried cranberries for a touch of sweetness, or more nuts like pecans or walnuts for extra crunch.
  • Making It a Meal: If you find the salad alone isn’t filling enough, make it a meal by adding a side of soup or a small fruit cup. This way, you get a balanced meal that’s both satisfying and healthy.
  • DIY Dressings: While the apple cider and Dijon mustard vinaigrette is delicious, you can experiment with other homemade dressings to switch things up. A lemon tahini dressing or a light balsamic vinaigrette can bring a new dimension of flavor to the salad.
  • Storing and Serving: For those who like to meal prep, the Chick-fil-A Kale Salad can be made in advance. Keep the salad and dressing in sealed containers and store them separately. Mix them just before serving to keep the salad fresh and crunchy.

Fun Facts About Chick-fil-A Kale Salad

Interesting Tidbits to Know

  • Origins: The Salad was introduced as a healthier alternative to traditional fast food sides. It quickly gained popularity for its fresh ingredients and unique flavor profile.
  • Popularity: Despite being a relatively new addition to the menu, the kale salad has become a favorite among health-conscious customers. Its success has inspired similar offerings in other fast food chains.
  • Nutritional Influence: The creation of the kale salad reflects Chick-fil-A’s commitment to providing healthier menu options. This aligns with broader trends in the fast food industry towards offering more nutritious choices.

By knowing these fun facts, you can appreciate the salad even more the next time you enjoy it.

By following these tips and appreciating the fun facts, you can elevate your experience with the Chick-fil-A Kale Salad. Whether you’re eating it at the restaurant or making it at home, these suggestions will help you get the most out of this delicious and nutritious dish.

Sustainability and Sourcing

Chick-fil-A’s Commitment to Sustainability

Chick-fil-A is not just known for its delicious food, but also for its commitment to sustainability and responsible sourcing. Here’s how the Chick-fil-A Kale Salad aligns with these values:

  • Sustainable Sourcing: Chick-fil-A strives to source its ingredients responsibly. The kale and cabbage used in the Kale Salad are often sourced from farms that practice sustainable agriculture, ensuring minimal environmental impact.
  • Local Partnerships: Whenever possible, Chick-fil-A partners with local farms to source fresh produce. This not only supports local economies but also reduces the carbon footprint associated with transporting ingredients over long distances.
  • Eco-Friendly Practices: Chick-fil-A has been making efforts to reduce waste and promote recycling. They have introduced initiatives such as compostable packaging and recycling programs in many of their locations. By choosing the Kale Salad, you are supporting a company that values environmental stewardship.

The Impact of Your Choices

Choosing the Chick-fil-A Kale Salad not only benefits your health but also contributes to a larger movement towards sustainable eating. Here’s how your choice makes a difference:

  • Reducing Carbon Footprint: Opting for plant-based options like the Kale Salad can significantly reduce your carbon footprint compared to meat-heavy meals. This is because the production of vegetables generally requires less energy, water, and land.
  • Supporting Ethical Farming: By supporting Chick-fil-A, you are indirectly supporting farmers who employ ethical and sustainable farming practices. This helps promote a food system that prioritizes the well-being of the planet and its inhabitants.

Promoting Healthier Fast Food: Your choice sends a message to fast food chains that there is a demand for healthier and more sustainable menu options. This encourages other companies to follow suit, leading to a broader impact on the industry.
Summary of the Chick-fil-A Kale Salad


In conclusion, the Chick-fil-A Kale Salad is a standout option on the fast food chain’s menu. It’s packed with nutritious ingredients like kale, cabbage, and almonds, all brought together with a delicious apple cider and Dijon mustard vinaigrette. Whether you’re looking for a healthy fast food choice, a tasty side, or a light meal, this salad is definitely worth a try.

Not only is it available nationwide, but it also offers a great balance of flavors and nutrients that are hard to find in other fast food salads. Plus, with the easy copycat recipes provided, you can enjoy this salad anytime at home.

FAQs Section

Frequently Asked Questions

Customers often have questions about the Chick-fil-A Kale Salad. Here are some of the most common ones:

  • Is the Chick-fil-A Kale Salad Gluten-Free?

    Yes, the salad is gluten-free. All the ingredients used in the salad are naturally gluten-free, making it a safe option for those with gluten sensitivities or celiac disease.

  • Can I Customize the Kale Salad?

    Absolutely! Chick-fil-A allows customers to customize their salads. You can add grilled chicken, extra almonds, or even swap out the dressing if you prefer a different flavor.

  • How Many Calories Are in the Kale Salad?

    A typical serving of the salad contains around 120–150 calories. This makes it a low-calorie option that’s still satisfying and nutritious.

  • Is the Kale Salad Suitable for Vegans?

    The base salad is suitable for vegans, as it contains only kale, cabbage, almonds, and vinaigrette. However, always check the dressing ingredients to ensure they meet your dietary preferences.

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