Why You’ll Love This Recipe

Mediterranean Kale Salad is a vibrant, nutritious dish packed with bold flavors and wholesome ingredients. Featuring tender kale, juicy cherry tomatoes, crisp cucumbers, briny olives, and tangy feta cheese, it’s tossed in a zesty lemon-olive oil dressing. This salad is perfect as a light lunch, a side dish, or a healthy addition to any Mediterranean-inspired meal. It’s fresh, colorful, and loaded with texture and taste.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

kale (preferably lacinato or curly)
cherry tomatoes
cucumber
red onion
Kalamata olives
feta cheese
extra virgin olive oil
lemon juice
garlic
Dijon mustard
salt
black pepper

directions

Wash and dry the kale thoroughly, then remove the tough stems and chop the leaves into bite-sized pieces.

Place kale in a large mixing bowl. Drizzle with a bit of lemon juice and a pinch of salt. Massage the kale for 2-3 minutes until it softens and darkens in color.

Slice cherry tomatoes in halves, dice the cucumber, thinly slice the red onion, and pit and halve the olives.

Add the tomatoes, cucumber, red onion, olives, and crumbled feta cheese to the kale.

In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper to make the dressing.

Pour the dressing over the salad and toss everything together until well combined.

Let the salad sit for about 10 minutes before serving to allow the flavors to meld.

Servings and timing

This recipe yields approximately 4 servings.
Preparation time: 15 minutes
Resting time: 10 minutes
Total time: 25 minutes

Variations

Add grilled chicken, chickpeas, or quinoa for a heartier meal.
Include sun-dried tomatoes or roasted red peppers for added depth.
Swap feta for goat cheese or omit for a dairy-free version.
Use baby kale or spinach for a milder green base.

storage/reheating

Store the salad in an airtight container in the refrigerator for up to 2 days.
If making ahead, keep the dressing separate and add just before serving.
Do not freeze, as the vegetables and kale will lose their texture.

FAQs

Can I make Mediterranean Kale Salad ahead of time?
Yes, just keep the dressing separate and toss it in shortly before serving.

How do I keep kale from being too tough?
Massaging the kale with lemon juice and salt helps break down the fibers, making it more tender.

Can I use a different type of green?
Yes, spinach, arugula, or mixed greens work well too, though they won’t hold up as long once dressed.

Is this salad vegan?
It’s vegetarian, but to make it vegan, simply omit the feta or use a plant-based alternative.

What kind of olives should I use?
Kalamata olives are traditional, but green or black olives can also be used.

Conclusion

Mediterranean Kale Salad is a fresh, flavorful dish that’s easy to prepare and packed with nutritious ingredients. Its colorful medley of vegetables and zesty dressing make it a standout on any table. Whether you’re enjoying it as a light main or a side dish, this salad is sure to bring a taste of the Mediterranean to your plate.