If you've ever thought kale salad was too tough or bitter, this Easy Tuscan Kale Salad is about to change your mind. Made with tender Tuscan kale, a bright lemon garlic dressing, Parmesan cheese, and crunchy hemp hearts, this simple salad is packed with fresh flavor and comes together in just 10 minutes.
This recipe was inspired by the Tuscan Kale Salad at True Food Kitchen, one of my favorite restaurants. I enjoyed it so much, I wanted to create a version I could easily make at home using everyday ingredients. My version swaps the traditional breadcrumbs for nutrient-rich hemp hearts while keeping the fresh lemon, garlic, and Parmesan flavors that make this salad so incredible.
One of my favorite things about this salad is how well it holds up. Unlike many leafy green salads that become soggy after you add dressing, Tuscan kale actually gets better after it sits in the dressing. This is what makes it perfect for meal prep, holiday dinners, or packing lunch the next day.
Whether you're serving it alongside pasta, grilled chicken, salmon, turkey burgers, or your favorite Italian-inspired meal, this easy Tuscan kale salad is a delicious way to add more vegetables to your plate. Even people who aren't convinced they're kale fans are often surprised by just how flavorful and tender this salad becomes.
Quick Look:
- Prep Time: 5 minutes
- Cook Time: none
- Total Time: 10 minutes
- Servings: 8
- Flavor: refreshingly lemony with a hint of garlic and salt.
- Best for: meal prep, family meals, and picnics.
Jump to:
This salad is amazing-easy to prep, flavorful, and leftovers hold up well. My entire family enjoys this salad-it's my 15-yr old son's favorite! - Kara
Dietitian Tip
Cutting or chopping hearty greens like kale into thin strips or small, bite sized pieces make it easier to chew and enjoy. 💗
Why You'll Love This Recipe
- Quick and Easy This is made with simple ingredients in 10 minutes. Once the kale is cut into strips, just whisk the dressing together and toss everything together. So easy!
- Meal Prep Not all salads with leafy greens can be made ahead of time, but this one can! Kale is a hearty green, so it holds up much better than spring mix or romaine lettuce.
- Family Favorite This is my son's favorite salad. In fact, he likes it so much that he often packs leftovers in his lunch for school. I serve it as a side dish, but this salad can easily be turned into a complete meal by topping it with a protein (like salmon, chicken, or hard-boiled egg) and a hearty piece of bread.
What is Tuscan Kale (Lacinato Kale)?
Tuscan kale is also called Lacinato Kale, Cavolo Nero, and Dinosaur Kale. It's a variety of kale that has been used in Italian cuisine for hundreds of years, especially in regions like Tuscany.
Most commonly called Tuscan kale or dinosaur kale in the United States, this type of kale has a deeper color and is more tender than regular kale (curly kale). The hearty texture of Tuscan kale makes it perfect for salads, especially if you are making it ahead of time.
Ingredient Notes
- Tuscan Kale (Cavolo Nero) High in fiber, vitamin K, A. and C. Tuscan kale also contains vitamin B6, calcium, potassium, copper, and manganese. If you use curly kale instead, you'll want to massage the dressing into the kale leaves for a few seconds.
- Lemon Juice Use freshly squeezed lemon juice, not the kind that comes in a bottle. Lemon juice adds flavor and softens the kale. For even more lemon flavor, feel free to add fresh lemon zest to the dressing ingredients.
- Hemp Hearts Hemp hearts provides omega-3 fatty acids and protein. They also contain fiber, potassium, iron, and more. Depending on your grocery store, hemp hearts can be found in the baking aisle or, if they have it, a 'natural' foods aisle.
- Garlic Use fresh garlic cloves. Mince garlic using a garlic press or by hand using a sharp paring knife.
- Olive Oil Use extra-virgin olive oil. Olive oil contains polyphenols, with the most found in extra virgin olive oil.
- Parmesan Cheese Adds the best flavor. I have made this lacinato kale salad with freshly grated parmesan cheese, pre-shredded Parmigiano Reggiano Cheese (from Costco), and with shavings of parmesan cheese. It tasted great each time!
How to Make This Kale Salad with Lemon Garlic Dressing
Here's a quick overview of the steps to make this kale salad. For the full list of ingredients and instructions, scroll down to the recipe card.
- Remove the thick middle rib from the center of the kale leaves, then use a cutting board and sharp knife or kitchen scissors to cut the kale into thin slices.
- Add kale slices to a large bowl. Set aside.
- Use a small bowl to make the dressing: whisk the fresh lemon juice, extra virgin olive oil, garlic, and a pinch of salt and pepper together.
- Pour dressing over kale. Toss to coat the kale. Sprinkle the parmesan cheese and hemp hearts on top of the salad. Toss again. Enjoy!
Expert Tips
- Kitchen scissors are, hands down, my most used kitchen tool! They work perfectly for cutting kale into pieces!
- The quickest way I have found to cut kale is to layer a few pieces of kale at a time, roll the kale up (the same way you roll up a yoga mat, lol), then cut into small pieces using a knife or kitchen shears.
- One bunch of Tuscan kale should yield 4-5 cups of cut kale.
- For the best flavor, let this kale salad sit for about 10-15 minutes before serving.
- Add just a pinch of salt and black pepper when you make the dressing. After tossing everything together, taste the salad and add more salt or black pepper as you see fit.
More Salads & Salad Dressings
- Simple Egg Salad with Greek Yogurt (No Mayo)
- Green Goddess Salad with Green Goddess Dressing (Homemade)
- Green Goddess Salad Dressing (No Oil, No Mayo)
- Simple Lemon Garlic Salad Dressing
Did you make this easy kale salad with lemon garlic dressing and love it? Please leave a comment and ⭐⭐⭐⭐⭐ rating below to let me know. A 5-star rating is the best compliment!
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📖 Recipe
Easy Tuscan Kale Salad with Lemon Garlic Dressing
Equipment
- 1 chefs knife or kitchen shears.
- 1 Citrus juicer hand-held
Ingredients
- 1 bunch Tuscan kale about 4-5 cups once cut
- 1 lemon juiced
- 2 cloves garlic minced (use fresh garlic)
- 3 tablespoon olive oil extra virgin
- 2 tablespoon Parmigiano cheese grated
- 1 tablespoon hemp hearts
- 1 pinch salt optional, or more to taste
- 1 pinch black pepper or more, to taste
Instructions
- Remove the thick middle rib from the center of washed leaves of Tuscan kale.1 bunch Tuscan kale
- Cut kale into small pieces and place in a large bowl.
- In a small bowl, whisk lemon juice, garlic, extra virgin olive oil, salt, and pepper together to make the dressing.1 lemon, 2 cloves garlic, 3 tbsp olive oil, 1 pinch salt, 1 pinch black pepper
- Pour dressing over the kale and toss well.
- Sprinkle the cheese and hemp hearts on the top of the salad and toss one last time.2 tbsp Parmigiano cheese, 1 tbsp hemp hearts
- Let sit for 10-15 minutes before serving (optional).
Notes
- For best results, use fresh kale instead of bagged pre-cut kale. Bagged kale still has the ribs in the center of the kale pieces which makes it harder to chew.
- Kitchen scissors work perfectly for slicing kale into thin strips.
- This salad can be made ahead of time. It can also be refrigerated in an airtight container for up to three days.
- If you can't find Tuscan kale, use curly kale or spinach. Curly kale will need a little massage once the dressing is poured on, but otherwise the recipe is the same.
Kara says
This salad is amazing-easy to prep, flavorful, and leftovers hold up well. My entire family enjoys this salad-it’s my 15 yr old son’s favorite!
Kristi says
Thank you!
Kristi says
So great! It's my son's favorite, too!
Kristi B says
Loved this recipe! Made it in a Sunday night and ate it for the next 3 days for lunch as it held up so nicely!
Kristi says
So great! Such a time-saver!
Lori Ahdieh says
For added texture I used Shaved Parmesan instead, same flavor, just love the big pieces in my salad. Thanks Kristi!
Kristi says
You're welcome! Yes, definitely use whatever size parmesan pieces you prefer!
Erica Lewis says
This recipe has helped my family continue to eat salad during the winter. I also make it with spinach when I can't find good Kale in our local stores!
Kristi says
So great! I'm glad your family has been enjoying it! I agree-spinach is a fantastic substitute for kale!