Dive into the vibrant world of my protein-packed kale and spinach salad with quinoa and cherry tomatoes—a recipe that transformed my weeknight dinner routine during the chaotic months of my kitchen renovation last spring. The nutrient-dense combination of crisp kale and tender spinach creates the perfect canvas for nutty quinoa and burst-in-your-mouth cherry tomatoes, delivering a powerhouse meal that satisfies both hunger and health goals.
This refreshing superfood salad strikes that elusive balance between wholesome ingredients and genuinely crave-able flavors, making it my most requested dish at family gatherings where even my veggie-skeptic nephew asks for seconds.
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👩🏽🍳 Why You'll Love This Kale Spinach Salad
This isn't just another salad recipe - it's a game-changer that deserves a permanent spot in your meal rotation. Here's why you need to make this vibrant kale spinach quinoa salad today:
- Perfect balance of textures - From the tender massaged kale to the fluffy quinoa, creamy feta, juicy cherry tomatoes, and crunchy nuts, every bite delivers a symphony of satisfying textures that keep your taste buds engaged.
- Meal prep champion - Unlike most Gluten free salads that wilt within hours, this powerhouse stays fresh for days! The sturdy kale and quinoa base actually improves after marinating in the dressing, making it ideal for busy weekday lunches or make-ahead entertaining.
- Nutritional powerhouse without sacrificing flavor - You're getting protein from quinoa, iron from spinach, antioxidants from kale and beets, healthy fats from olive oil and nuts, and calcium from feta - all while enjoying a genuinely crave-worthy meal that doesn't taste like "health food."
- Endlessly customizable - The recipe framework accommodates whatever you have on hand. Clean out your refrigerator, use seasonal produce, or adapt to dietary preferences without losing the magic of the original.
- Everything bagel seasoning secret weapon - This unexpected addition (especially with jalapeño!) transforms an everyday salad into something truly memorable with its garlicky, savory punch that perfectly complements the leafy greens and tangy dressing.
- Dinner party worthy AND weeknight friendly - Elegant enough to serve guests but simple enough to throw together in minutes, this salad bridges the gap between special occasion food and practical everyday cooking.
Make this recipe once, and I guarantee it will become your go-to when you want something that's simultaneously nourishing, satisfying, and delicious!
🧂Ingredient Notes
The Greens
- Kale: I use curly kale for its texture, but dinosaur kale (lacinato) works beautifully too. You can use baby kale or any other type of kale that you have on hand. Pre-chopped bagged kale saves time, though the fresh kale from your local farmers market delivers superior flavor. For a milder taste, massage kale with a bit of olive oil and salt before adding to your salad.
- Spinach: Baby spinach offers tenderness, while mature spinach provides more nutritional density. But remember to remove the stems of the baby spinach leaves. If you can't find fresh spinach, arugula or mixed spring greens make excellent alternatives for this healthy leafy green base.
The Protein Components
- Quinoa: Pre-cooked quinoa packages are time-savers, but cooking your own (white, red, or tri-color) yields better texture. Leftover quinoa works perfectly here! Can't find quinoa? Try bulgur, farro, or even cold-cooked brown rice as gluten-free grain alternatives.
- Mixed nuts: I use a combination of pecans, walnuts, and hazelnuts for omega-rich crunch, but pumpkin seeds are excellent for nut-free salad variations.
- Feta Cheese: The crumbled feta adds tangy creaminess. For a dairy-free version, try avocado chunks or plant-based feta alternatives. Goat cheese or blue cheese can replace feta for different flavor profiles in your superfood salad.
The Flavor Boosters
- Cherry tomatoes: Find these year-round, though summer farmers market varieties offer incredible sweetness. Grape tomatoes or chopped regular tomatoes work in a pinch. For winter salads, sun-dried tomatoes provide concentrated flavor.
- Beetroot: Pre-cooked vacuum-packed beets save time and prevent stained fingers! Golden beets offer a milder flavor and won't turn your quinoa pink. If beets aren't your thing, try diced roasted sweet potato for earthy sweetness.
- Everything bagel seasoning: My jalapeño version adds subtle heat, but traditional or garlic versions work perfectly too. No everything bagel seasoning? Mix equal parts sesame seeds, dried garlic, dried onion, and a pinch of salt.
- Lime Juice: Fresh is best for bright citrus notes, but bottled lime juice works in emergencies. Lemon juice or apple cider vinegar make good substitutions in this easy weeknight salad recipe. I have also made this salad with Balsamic dressing. It works equally well.
The Dressing Base
- Extra virgin olive oil: The foundation for homemade salad dressing – look for cold-pressed varieties for best flavor. Avocado oil makes a great neutral-flavored alternative for those sensitive to olive oil's robust taste.
- Salt and pepper: I use kosher salt and freshly ground black pepper, but any variety works. For added depth, try smoked salt or white pepper for unique variations to this simple quinoa kale salad.
🔪 How to Make the Ultimate Kale Spinach Quinoa Salad
Step 1 Prep the leafy Vegetables
Start this simple kale and spinach salad by giving your kale and spinach a thorough rinse under cold water. Remove the tough stems from the kale and tear the leaves into bite-sized pieces. The key to perfect kale is to show it some love - place the torn kale in a large bowl and massage it with a small drizzle of olive oil and a pinch of salt for about 30 seconds. This simple step transforms tough kale into tender, flavorful greens that even salad skeptics will enjoy. Add your spinach to the same bowl - no massaging needed for these already tender leaves.
Step 2 Prepare the Quinoa
If you haven't already cooked your quinoa, now's the time! Rinse it well to remove any bitterness, then cook quinoa according to package directions. Let your cooked quinoa cool completely before adding it to your salad - nobody wants wilted greens! I like to spread mine on a baking sheet for faster cooling. For extra flavor, try cooking your quinoa in vegetable broth instead of water - this simple swap adds incredible depth to your superfood salad.
Step 3 Chop the Add-ins
While your quinoa cools, prepare your colorful mix-ins. Slice your cherry tomatoes in half to release their juicy goodness. Peel and finely dice the beetroot into small cubes - wear gloves if you're worried about stained fingers! Roughly chop your mixed nuts for that perfect crunchy texture. The variety of shapes, colors, and textures will make this nutrient-dense salad as beautiful as it is delicious.
Step 4 Dressing for kale salad
We are not making any fancy vinaigrette dressing for the kale salad. It is just lime and spice.
In a small bowl, squeeze the lime juice and whisk together with the olive oil, salt, and black pepper until well combined. The acidity of fresh lime perfectly balances the earthy quinoa and hearty greens, while the olive oil adds the necessary richness. This simple homemade dressing brings so much more flavor than store-bought options and takes just seconds to prepare.
Step 5 Assemble the Salad
In your large salad bowl with the massaged kale and spinach, add the cooled quinoa, halved cherry tomatoes, and diced beetroot. Pour your homemade lime dressing over everything and toss gently to coat all ingredients.
The warm quinoa slightly softens the greens, creating the perfect texture. Sprinkle with crumbled feta cheese, chopped mixed nuts, and everything bagel seasoning just before serving for maximum freshness and crunch.
Final Touches
Give your spinach and kale salad a taste and adjust seasonings if needed - maybe a little more lime juice or an extra pinch of salt?
For a gorgeous presentation, save some of the colorful toppings to sprinkle on top after tossing - those vibrant cherry tomatoes, purple beets, white feta crumbles, and everything bagel specks make for an Instagram-worthy kale and quinoa salad that no one can resist. Serve immediately or refrigerate for up to 4 hours for a make-ahead weeknight dinner option.
Recipe Notes: Tips for Perfect Kale Spinach Salad
- Don't skip massaging your kale! This crucial step transforms tough leaves into tender greens - just 30 seconds of massaging with a little oil and salt makes all the difference between an enjoyable salad and one that feels like chewing lawn clippings.
- For meal prep spinach kale salad, keep the dressing, feta, and nuts separate until serving time. The prepared components will last 3-4 days in the refrigerator, perfect for healthy weekday lunches
- If your salad seems dry after refrigeration, drizzle 1-2 teaspoons of additional olive oil and a small squeeze of fresh lime to revive it. Cold temperatures can dull flavors, so don't be afraid to re-season just before eating
- .For those following a dairy-free superfood salad recipe, replace feta with diced avocado or a sprinkle of nutritional yeast for that creamy, savory element without compromising on texture or flavor.
- Struggling with bitter kale? After massaging, let it sit with the dressing for at least 15 minutes before serving. The acidity in the lime juice helps break down the compounds that cause bitterness in this nutrient-dense leafy green.
- For a complete protein-packed plant-based meal, add a half cup of cooked chickpeas or lentils if omitting the feta. This creates a satisfying vegan kale spinach salad that keeps you full for hours.
- If your beetroot is bleeding color throughout the salad, pat it dry thoroughly with paper towels after dicing. You can also add it just before serving to maintain the distinct colors in your vibrant vegetable quinoa bowl.
- No time to cook quinoa? Many grocery stores now carry pre-cooked quinoa in the refrigerated section, making this an ultra-quick 15-minute weeknight salad recipe when you're pressed for time.
- Finding kale too chewy even after massaging? Try slicing it into thinner ribbons (chiffonade) for a more delicate texture in your hearty greens and ancient grain salad.
- You can also add some red onions to this kale superfood salad recipe.
🫙 Storage Instructions
This spinach and kale salad recipe is practically made for leftovers! To store your salad for maximum freshness, place it in an airtight container in the refrigerator where it will stay crisp and delicious for up to 3-4 days. If you're meal prepping, I recommend storing the dressing separately in a small jar and adding it just before eating to maintain optimal texture.
For the best leftover experience, take your salad out of the refrigerator about 15-20 minutes before eating to take the chill off - cold temperatures can dull flavors, and room temperature salad allows all those wonderful tastes to shine through. No actual reheating is needed for this salad (it's meant to be enjoyed cold or at room temperature), but if you prefer a slightly warmed quinoa base, you can gently heat just the quinoa portion in the microwave for 20-30 seconds before combining with your greens.
If your leftover salad seems a bit dry or the flavors have mellowed, don't hesitate to add a fresh squeeze of lime juice or a small drizzle of olive oil to revitalize it. A pinch of extra salt or another sprinkle of everything bagel seasoning can also work wonders to wake up day-old salad. Your refrigerated kale and quinoa mixture actually improves with a little time as the flavors meld together, making this the rare salad that often tastes even better the next day!
❓Frequently Asked Questions
Kale and spinach salad can be an excellent addition to a weight loss plan due to its impressive nutritional profile. Both kale and spinach are incredibly low in calories while being nutrient-dense, providing essential vitamins and minerals without adding significant calories to your diet. The high fiber content helps keep you feeling full longer, which can prevent overeating and unnecessary snacking between meals.
When combined with protein-rich quinoa and healthy fats from olive oil and nuts, this baby kale and spinach salad becomes a complete meal that stabilizes blood sugar and provides sustained energy. The balance of complex carbohydrates, protein, and healthy fats helps maintain satiety, making it easier to stick to a calorie deficit needed for weight loss.
For maximum health benefits, be mindful of portion sizes with higher-calorie ingredients like nuts, cheese, and olive oil. A properly portioned kale spinach quinoa salad provides the perfect combination of nutrients that support weight management while ensuring you're not left feeling deprived or hungry.
The key to making kale less bitter in your salad is the massage technique. This crucial step breaks down the tough cell structure that contributes to kale's bitterness. To properly massage kale, remove the stems and tear the leaves into bite-sized pieces, then place them in a large bowl. Drizzle with a small amount of olive oil and a pinch of salt, then use your hands to firmly squeeze and rub the leaves for 30-60 seconds until they darken and become noticeably softer.
Beyond massaging, there are several other effective methods to combat kale's bitterness. Then, acid is particularly effective at neutralizing bitter compounds, so incorporating citrus juices like lime or lemon in your dressing helps tremendously.
The sweetness from ingredients like cherry tomatoes or a touch of honey in your dressing can balance the bitter notes. Allowing your dressed kale to sit for 15-30 minutes before serving gives the acid time to work on the leaves, further reducing bitterness.
Finally, choosing younger, smaller kale leaves (often labeled as "baby kale") naturally provides a milder flavor profile while still delivering all the nutritional benefits that make kale a superfood staple in healthy eating plans.
Kale spinach quinoa salad is one of the best make-ahead meals because it actually improves with time, unlike most salads that quickly wilt.
The sturdy nature of kale means it maintains its texture even after being dressed, making this an ideal candidate for meal prep. For optimal results when preparing this salad in advance, cook and cool your quinoa completely before mixing with other ingredients to prevent the greens from wilting prematurely.
For maximum freshness when making this salad 1-3 days ahead, consider a layered storage approach. Place the dressed kale and spinach mixture at the bottom of your container, followed by the quinoa and vegetables. Keep the cheese, nuts, and everything bagel seasoning in a separate small container or resealable bag to maintain their texture, adding them just before serving.
The massaged kale actually benefits from marinating in the dressing, becoming more tender and flavorful over time. If preparing multiple portions for weekday lunches, individual glass containers work wonderfully, allowing you to grab a nutritionally complete meal that tastes freshly made.
Just remember to bring the salad to room temperature before eating for the best flavor experience, as cold temperatures can dull the taste of the ingredients in this nutrient-dense meal.
🔗Suggested Recipes
- Mediterranean Cucumber and Tomato Salad
- Pepper and cucumber salad
- Green papaya Salad
- Frozen green beans recipe
- Ginger butter Glazed carrots
- Brussel Sprouts side dish
From my kitchen to yours, this nutrient-packed kale spinach salad recipe has transformed countless meals from ordinary to extraordinary, proving that healthy eating can be genuinely delicious and satisfying.
I'd love to see your version of this superfood creation - snap a photo and tag me on social media, or leave a comment below sharing your favorite variations on this versatile recipe that's become a staple in our home!
Kale Spinach Salad
Ingredients
- 2 cups Kale (I used curly kale finely chopped)
- 2 cups Spinach (stem removed)
- 1 cup Cherry tomatoes (halved)
- 1 Cup Quinoa (cooked I used Red Quinoa)
- 1 Lime or ½ Lemon
- 2 tablespoon Extra Virgin olive oil
- ¼ Beet Root (cubed)
- ¼ cup Feta Cheese (Crumbled)
- 1 tablespoon Everything bagel seasong (I used Jalapeno)
- ½ teaspoon Salt
- ½ teaspoon black pepper
- A Handful Mixed nuts of your choice
Instructions
Prep the Greens
- Thoroughly rinse kale and spinach under cold water.
- Remove tough stems from kale and tear leaves into bite-sized pieces.
- Place torn kale in a large bowl and massage with olive oil and salt for 30 seconds to transform tough kale into tender greens.
- Add spinach to the bowl (no massaging needed for these already tender leaves).
Prepare the Quinoa
- Rinse quinoa well to remove any bitterness.
- Add 1 cup of Quinoa to 1 ¾ of water in a saucepan. Bring it to a boil, cover, and reduce the heat.
- Simmer it for about 15 minutes or until the water is absorbed and the quinoa is fully cooked.
- Let quinoa cool completely before adding to salad to prevent wilting greens.
- Spread on a baking sheet for faster cooling or refrigerate.
- For extra flavor, try cooking quinoa in vegetable broth instead of water.
Chop the Add-ins
- Slice cherry tomatoes in half to release their juicy goodness.
- Peel and finely dice the beetroot into small cubes (wear gloves to prevent staining).
- Roughly chop mixed nuts for perfect crunchy texture.
- The variety of shapes, colors, and textures will make this nutrient-dense salad visually appealing.
Make the Dressing
- In a small bowl, squeeze lime juice.
- Whisk together with olive oil, salt, and black pepper until well combined.
- The acidity of lime balances the earthy quinoa and hearty greens.
- This simple homemade dressing brings more flavor than store-bought options.
Assemble Your Masterpiece
- In your large salad bowl with the massaged greens, add cooled quinoa, halved tomatoes, and diced beetroot.
- Pour lime dressing over everything.
- Toss gently to coat all ingredients.
- Sprinkle with crumbled feta, chopped nuts, and everything bagel seasoning just before serving.
Final Touches
- Taste salad and adjust seasonings if needed.
- For gorgeous presentation, save some colorful toppings to sprinkle on top after tossing.
- The vibrant tomatoes, purple beets, white feta, and everything bagel specks make an Instagram-worthy salad.
- Serve immediately or refrigerate for up to 4 hours for a make-ahead option.
Notes
- The secret to transforming tough kale leaves into deliciously tender greens lies in the 30-second massage technique with oil and salt. Skip this step, and you might feel like you're munching on garden clippings rather than enjoying a gourmet salad!
- When kale remains bitter despite massaging, try letting it marinate in the lime dressing for at least 15 minutes before serving. The acidity works magic on breaking down those bitter compounds in this nutrient-dense leafy green.
- For especially tough kale varieties, try the chiffonade technique - roll and slice into thin ribbons for a more delicate texture in your hearty ancient grain salad.
- Meal prep enthusiasts should store components separately - keep dressed greens in one container and toppings (feta, nuts, seasoning) in another. This strategy extends freshness up to 4 days, making healthy weekday lunches a breeze.
- Need to revive refrigerated leftovers? A quick drizzle of fresh olive oil and squeeze of lime will brighten dulled flavors. Cold storage tends to mute seasonings, so don't hesitate to add another pinch of salt before enjoying.
- Creating a dairy-free version is simple - swap feta for diced avocado or nutritional yeast to maintain that creamy, savory element without sacrificing the satisfying mouthfeel.
- For a complete plant-based protein powerhouse, incorporate a half cup of chickpeas or lentils when omitting cheese. This vegan adaptation provides sustained energy and satisfaction.
- Prevent beetroot from coloring your entire salad by thoroughly patting diced pieces with paper towels or adding them as a final topping just before serving to maintain the vibrant, distinct colors in your quinoa bowl.
- Short on time? Look for pre-cooked quinoa in your grocery store's refrigerated section to create an impressive 15-minute weeknight salad that tastes like you spent much longer in the kitchen!
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