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Home » Salad Recipes » Overnight Kale Salad

January 10, 2022 Updated: January 5, 2025

Overnight Kale Salad

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This loaded kale salad is even better after it refrigerates overnight! Serve as a side or a main dish.

Click here to PIN this kale salad recipe!

This kale salad recipe is loaded with prosciutto (or bacon), red onion, cucumbers, tomatoes and feta with a lively citrus dressing. It can be eaten right away or the next day after the flavors meld into each other. Serve it alone or as a complete lunch with our roasted tomato soup or chicken salad sandwich!

kale salad in a bowl with tongsLooking for more easy recipe inspiration? Follow me on Instagram!

About this Recipe

Kale salads can be bitter when eaten right away or if not prepared correctly. This recipe encourages you to wait until the next day to eat it, allowing the flavors to blend. It also instructs to massage the kale with the dressing to help improve the texture. I love this salad, and at one point had it three straight days!

Ingredients for Kale Salad

(full printable recipe at end of this post)

Below are the ingredients you need to make this kale salad recipe.

ingredients to make kale salad

Grocery List:

  • Fresh kale - Most grocery stores carry both Tuscan (aka "Lacinato" or "dinosaur") kale and curly kale. Either type works for this recipe.
  • Red onion - We're thinly slicing it for this recipe so get those onion goggles ready!
  • Cherry tomatoes - Or grape tomatoes work too.
  • Cucumber - Not English cucumber, just your regular seed filled one.
  • Lemons - You will squeeze the juice out!
  • Prosciutto - You can substitute with bacon if you prefer.
  • Feta - I prefer buying a block and crumbling it myself, but you can grab the already crumbled stuff.
  • Olive oil - The base of the dressing, or use an equal amount of avocado oil.
  • Dijon mustard - Any brand. I use store generic.
  • Salt & pepper - Freshly cracked is best, but any is good.

Click here or scroll to the bottom of this post for the full recipe ingredients and instructions.

How to Make Overnight Kale Salad

Scroll to the recipe card at the bottom of this post for the step-by-step on how to make this easy kale salad. The general steps are as follows:

  1. Place kale in a large bowl; set aside.
    pouring dressing onto fresh kale in bowl
  2. Make the dressing and pour over the kale.
  3. Massage kale with your hands for 1 minute.
    massaging kale in bowl
  4. Add the rest of the ingredients and toss to coat.
    kale salad ingredients in a bowl

Serving Suggestions

Protein: This recipe calls for bacon or prosciutto, but maybe you already have cooked chicken on hand? Use that! Or, salmon or tuna or whatever protein you like.

Cheese: I despise goat cheese, but you can use it instead of feta. Or try blue cheese (again, not me!) or any other crumbly cheese. You can also dice up any type of cheese you please.

Mustard: You can use brown mustard instead of Dijon in the dressing recipe. Brown mustard will be a little spicier and coarse.

Top Tips and Tricks

  • Be sure to cut the stalk and stems from the kale and only include the kale leaves in the salad.
  • Do not skip the step for massaging the kale. It really helps with the texture of the leaves.
  • Use a bunch of fresh kale for best results versus the kind packaged in the tub or bag.
  • If you're using kale leaves that are packaged in a tub or bag, skip the step for massaging the leaves. The kale is already tender enough and massaging them will cause them to wilt and be soggy.

salad ingredients grouped into a bowl

Your Questions Answered

Can I eat raw kale in a salad?
Of course! Any type of kale can be eaten raw and is especially great in a salad after marinating in the dressing.

Is kale salad good for weight loss?
As you know, this is not a weight loss site, so I won't answer specifically. But, kale is a very nutritional ingredient that is widely used in weight loss diets.

How do you make kale less bitter for salad?
As the kale marinates in the dressing, the less bitter it becomes. So for best results, let the salad refrigerate after its combined with the dressing before you serve it.

How do you cut kale for a salad.
Fresh kale is very easy to cut and prepare for a salad. Slice off the stem and discard it, and then use your hands to tear the leaves. This is a great video on how to slice kale thinly for soups.

Storage and Leftovers

Store: Store this kale salad in a covered dish in the fridge for up to 3 days.

Freeze: You can freeze fresh kale on its own, but after it is combined with the dressing and other ingredients I do not recommend freezing it.

kale salad in a bowl

More Recipes with Kale

Have fresh kale you need to use up? Try these recipes!

  • Green Monster Smoothies
  • Sweet Potato Black Bean Burgers
  • Sausage and Kale Potato Soup

PRINT this recipe or PIN it to save for later. Made this recipe? Leave a star rating and tag me on Instagram @seededtable so I can see.  I love hearing from you!

Photography by Marie Roffey.

Recipe Card

kale salad with tongs in a bowl
Print Recipe
4.75 from 4 votes

Overnight Kale Salad

This loaded kale salad is even better after it refrigerates overnight! Serve as a side or add protein for a main dish.
Prep Time15 minutes mins
Total Time15 minutes mins
Course: Salad
Cuisine: American, Vegetarian
Keyword: kale salad, kale salad recipe, massage kale, overnight kale salad
Servings: 8 servings
Calories: 151kcal
Author: Nikki Gladd

Ingredients

  • 8 oz. fresh kale , washed, dried, destemmed and ripped into pieces
  • 6 slices prosciutto or bacon , cooked until crisp; crumbled
  • 4 tablespoons olive oil (or avocado oil)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 cup thinly sliced red onion
  • 1 cucumber , chopped
  • 12 oz. cherry tomatoes , sliced in half
  • 3 oz. feta cheese , crumbled

Instructions

  • Place kale in a large mixing bowl; set aside.
  • In a small bowl, whisk together the oil, lemon juice, mustard, salt and pepper. Pour over the kale and gently massage for 1 minute.
  • Add the rest of the ingredients and toss to coat. Can be served immediately, but best when refrigerated a few hours or overnight.

Notes

  • Serving size: This recipe makes 8 side dish servings, or 4 main dish servings.
  • Prosciutto: Use your favorite method to cook the prosciutto. One way is to bake in the oven at 350°F on a baking sheet for 12 minutes, rotating pan halfway.
  • Bacon: Use your favorite method to cook the bacon. My favorite less-messy way is on a paper towel lined plate in the microwave for 1 ½ minutes per slice. (Make sure to top the bacon with paper towel too!)
  • Nutrition: Nutrition information is an estimate only.

Nutrition

Calories: 151kcal | Carbohydrates: 8g | Protein: 4g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 13mg | Sodium: 342mg | Potassium: 339mg | Fiber: 1g | Sugar: 3g | Vitamin A: 3117IU | Vitamin C: 48mg | Calcium: 112mg | Iron: 1mg
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About Seeded At The Table

Thanks for visiting! We’re the Gladd family! We love donuts, Disney, LEGO and Jesus. Not in that order, of course. 🙂 Ben shares DIY wood-working projects and Nikki shares delicious recipes. You’ll also find a sprinkling of travel adventures and other family fun ideas!

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4.75 from 4 votes (4 ratings without comment)

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