This Chopped Apple, Kale & Parsnip Salad is fresh, crunchy, and packed with flavor.
It's quick, easy, and perfect for busy weeknights, healthy lunches, or a light dinner side. You get crisp apples, tender kale, and a sweet-savory miso mustard dressing all in one bowl. I make this when I want something healthy but still exciting to eat (not boring salad energy).
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Julia's Why-You'll-Love-It List
This salad hits that perfect balance:
- Sweet from apples and maple syrup
- Savory + umami from miso and mustard
- Bright from lemon and vinegar
- Crunchy + tender from raw veggies and massaged kale
Massaging the kale is the secret. It softens the leaves and removes bitterness, so it tastes more like a restaurant-style kale salad instead of something tough and chewy.
Ingredients
- Kale - The base. Massage it for the best texture. Baby kale works too but won't need as much massaging.
- Apple - Tdds sweetness and crunch. Honeycrisp or Granny Smith are best.
- Parsnip - Slightly sweet and earthy. If you've never tried it raw, this is a great intro.
- Miso - Adds deep savory flavor. If you can find white or light miso, it's worth it.
- Grainy + Dijon mustard - Gives tang and depth.
- Olive oil - Smooths out the dressing and balances acidity.
Swap idea: no parsnip? Use radish, daikon radish, carrots or even thinly sliced fennel.
📋 You can find the full ingredient list in the Recipe Card below the article.
How To Make Easy Kale Apple Salad
- Make the dressing: In a mason jar or a bowl, whisk miso, both mustards, maple syrup, lemon juice, vinegar, salt, and pepper. Mash the miso if needed until smooth.
- Emulsify: Slowly drizzle in olive oil while whisking until creamy and combined. Taste and adjust.
- Prep the kale: Add sliced kale to a large bowl. Season with salt and pepper.
- Massage the kale: Add 2 tablespoons dressing and massage for about 1 minute until softer and darker green.
- Add the veggies: Toss in apple, parsnip, celery, and chives.
- Combine: Add remaining dressing and toss well until everything is coated.
- Finish: Top with toasted almonds and serve immediately. Kale should feel tender, not stiff. Apples should stay crisp.
My Favorite Tools
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- Massage the kale. This is what makes it actually enjoyable to eat. Take 60-90 seconds and really work it until it softens and turns darker green.
- Slice everything thin. Thin matchsticks = better texture and flavor in every bite. Big chunks throw everything off.
- Use crisp apples. Sirm apples like Honeycrisp or Granny Smith keep that fresh crunch. Soft apples turn mushy fast.
- Don't overdress. Start with less dressing, toss, then add more if needed. Too much will weigh the salad down.
- Dry the kale well. Any water left on the leaves will dilute the dressing and make the salad taste flat.
- Balance the flavor. If it tastes too sharp, add a tiny drizzle of maple syrup. Too sweet? Add a squeeze of lemon.
What I Like To Serve IT With
- Grilled chicken or salmon
- Quinoa bowls
- Wraps or sandwiches
- Cozy soups like lentil or veggie soup
Storing Leftovers
- To Store. Store the salad in an airtight container in the fridge for up to 2 days. For best texture, keep the dressing separate if you can. If already mixed, it will still taste good, but the apples soften and the kale loses some crunch by day 2.
- Pro tip: Place a paper towel inside the container to absorb extra moisture and keep it fresher longer.
- To Meal Prep. This is a great prep-ahead salad if you do it the right way:
- Chop kale and store it dry in a container.
- Slice apple and keep in lemon water (1 cup water + 1 tablespoon lemon juice) for 2-3 minutes, then drain and store.
- Prep parsnip, celery, and chives ahead.
- Make the dressing and refrigerate separately.
- Combine everything just before serving for the best texture and flavor.
Bonus: Upgrade Variations
- Bold flavor twist: Add thinly sliced fennel or a pinch of chili flakes.
- Lighter option: Reduce oil slightly and add extra lemon juice
- Restaurant-inspired version: Finish with shaved Parmesan/or crumbled feta and a squeeze of lemon.
- Family-friendly adjustment: Add cooked chicken or chickpeas for a full meal
More Crunchy Salad Recipes
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Recipe Card
Chopped Apple Kale Salad
This chopped apple kale salad with miso mustard dressing is a quick, healthy, and crunchy salad perfect for easy lunches or weeknight dinners.
Ingredients
Method
- Make the dressing: combine miso, mustards, maple syrup, lemon juice, vinegar, salt, and pepper, whisk until smooth.1 teaspoon light miso, 2 teaspoons grainy mustard, 1 teaspoon maple syrup, 1 ½ tablespoons lemon juice, 1 teaspoon apple cider vinegar, salt + ground black pepper, salt + ground black pepper, 1 teaspoon Dijon mustard
- Emulsify: slowly add olive oil while whisking until creamy.⅓ cup + 1 tablespoon olive oil
- Prepare kale: add kale to a bowl, season and add 2 tablespoons dressing.4 cups kale
- Massage: use hands to soften kale for about 1 minute.
- Combine: add apple, parsnip, celery, chives and remaining dressing.1 medium parsnip, ⅓ cup celery, ⅓ cup chopped chives, 1 large crisp apple
- Finish: toss well, top with almonds and serve.⅓ cup sliced almonds
- Enjoyed this recipe? Leave a quick 5-star rating and review to let me know!
Nutrition
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Full Nutrition Disclaimer can be found here.
Inspired by The First Mess.
Julia
This chopped apple kale salad with miso mustard dressing is a quick, healthy, and crunchy salad perfect for easy lunches or weeknight dinners.