A Healthy Meal Prep Option for Lunch
Looking for a nutritious and flavorful lunch option? Look no further than this copycat Chick Fil A Kale Crunch Salad. Packed with kale, cabbage, and almonds, all drizzled with a delectable apple cider vinaigrette, this salad is a winner. And for those seeking a protein-packed meal, just add some grilled chicken and turn it into an entrée salad. The best part? It’s incredibly easy to make, making it the perfect low-calorie lunch for busy weekdays!
How Chick Fil A Changed the Menu
The Kale Crunch Side Salad is Chick Fil A’s replacement for the Superfood Side Salad, and the changes they made are notable. They swapped shredded cabbage for broccolini, used salted roasted almonds instead of a sweetened nut trio, eliminated the sweetened dried cherries, and replaced the maple vinaigrette with an apple Dijon dressing. While some of these changes may have been made for cost-saving purposes, they have resulted in a delicious and healthier Kale Crunch Salad.
A Winning Combination of Affordability and Nutrition
Although some of the changes may have been unfortunate (the cherries were missed!), the resulting Kale Crunch Salad is both delicious and healthier. Unlike the Superfood Side, most of the ingredients in the Kale Crunch Salad have no added sugar, except for the dressing. With fewer added sugars and a lower price tag, this salad is a winning combination.
Benefits of Making Copycat Kale Crunch Salad
So why should you make this copycat Chick Fil A Kale Crunch Salad? Here are a few reasons:
- Enjoy it any day of the week: Chick Fil A is closed on Sundays, but with this copycat recipe, you can enjoy their famous salad any day.
- No added sugar or unwanted preservatives: By making your own salad, you can avoid added sugars and preservatives found in the store-bought dressing.
- Super easy meal prep: This salad comes together quickly and requires minimal ingredients. The chicken, greens, and almonds will stay fresh for 3-4 days in the fridge.
- Low calorie, nutrient-dense, and protein-packed: If you’re watching your weight or maintaining a healthy one, this salad is perfect. Get all the nutrition details in the Expert Tips section below!
What’s in Chick Fil A Kale Crunch Salad?
The main ingredients in the Chick Fil A Kale Crunch Salad are green cabbage, kale (curly in their version, but Lacinato kale works too), apple Dijon dressing, and almonds. To make it an entrée salad, add grilled chicken. For my copycat recipe, I reconfigured the dressing to eliminate added sugars and additives. The dressing includes extra virgin olive oil, Dijon mustard, apple cider, sugar-free syrup, apple cider vinegar, crushed garlic clove, salt, and pepper.
How to Make Chick Fil A Kale Crunch Salad
To make this delicious salad, start by preparing the grilled chicken. Then, toast the almonds in a skillet. Next, rinse the kale, dry it, and chop it into bite-sized pieces. Massage the kale to enhance its tenderness. If you didn’t buy pre-shredded cabbage, shred it using a food processor. Divide the kale, cabbage, chicken, and almonds into separate bowls or meal prep containers.
Chick Fil A Kale Crunch Salad Dressing Recipe
While assembling the salads, prepare the dressing. Combine apple cider, sugar-free syrup, olive oil, Dijon mustard, cider vinegar, garlic, salt, and pepper in a jar. Shake well to mix the ingredients. Drizzle the dressing over the salad right before serving to keep it fresh and crisp.
Expert Tips for a Balanced Diet
This salad is a level 1 recipe that may help support fat loss. It’s a well-rounded meal that includes low-calorie kale and cabbage for volume and fiber, high-quality lean protein from chicken, and healthy fats from almonds and the dressing. To make it even more satisfying, add a small amount of low-fat cheese and whole-grain crackers. However, be mindful of added fats to avoid going overboard. Remember, a little goes a long way!
More Kale Recipes to Try
Kale is a nutritious superfood, and there are many ways to incorporate it into your diet. Here are a few other recipes to explore:
- Rainbow Veggies Salad with Georgia Peanut Sauce
- Garlic Kale Chips
- Kale Apple Slaw with Brussels Sprouts, Tahini, and Dates
Frequently Asked Questions
How do you make Chick Fil A Kale Crunch Salad vegan?
To make it vegan, substitute the chicken with flavored tofu or smoked tofu.
Is Chick Fil A Kale Crunch Salad gluten-free?
The copycat version is naturally gluten-free when using gluten-free ingredients. Chick Fil A cannot guarantee their menu items are completely gluten-free due to shared preparation areas, so making it yourself ensures it’s gluten-free.
Is Chick Fil A Kale Salad keto-friendly?
The homemade copycat kale salad contains 9.4 grams of net carbs per serving and can fit most low-carb diets. However, the apple cider and Dijon mustard vinaigrette may not be keto-friendly. Modify the dressing recipe by excluding the cider or using extra apple cider vinegar.
What are the calories in Chick Fil A Kale Salad?
The original Chick Fil A Kale Crunch Side Salad has 120 calories, while the copycat version with grilled chicken has 316 calories.
Can I substitute spinach for kale in this recipe?
Yes! Spinach makes an excellent substitute if you prefer it over raw kale.
What other foods are good sources of vitamin E?
Almonds are a great source of vitamin E, but there are other options too. Foods like wheat germ oil, sunflower seeds, spinach, and peanut butter are also good sources.
Other Copycat Salad Recipes You May Enjoy
If you’re a fan of copycat recipes, check out these other salad recipes inspired by restaurant favorites:
- Wildflower Bread Chopped Salad Copycat Recipe (Gluten-Free!)
- Chop Salad Bowl (another Wildflower Bread Copycat)
- Cheeseburger Salad (Favorite Burger Copycat!)
- Spicy Chicken Southwest Salad
Don’t forget to subscribe to our Weekly Newsletter to stay up-to-date on the latest recipes! You can also find us on Pinterest, Twitter, and Instagram.
And now for the disclaimer…
All recipes on this website may or may not be suitable for you depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the best dietary pattern for you.
The nutrition information provided is an estimate and may differ based on specific brands and ingredients used. Calorie information on food labels may not be accurate, so don’t worry about it too much.
For more information on how our recipe levels can help you achieve your weight management goals, refer to our overnight oats with yogurt post. Now let’s get cooking!