This kale pear salad is the perfect blend of fresh, sweet, and tangy flavors, ideal for fall or any time you’re craving something healthy yet satisfying. Tender massaged kale is tossed with juicy pears, tart cranberries, and crunchy toasted pine nuts, all brought together with a simple lemon-olive oil dressing for a delicious salad that can be served as a side salad or main course.
Looking for more kale salads? Try my kale Caesar salad and roasted beet salad with kale, too.
This kale pear cranberry salad is the perfect way to hit reset after a season of indulgence. Kale, one of the most nutrient-dense greens, is loaded with vitamins, minerals, antioxidants, and fiber, offering benefits from heart health to cancer prevention. While raw kale can be bitter, massaging the leaves with olive oil transforms them into something tender and slightly sweet.
Tossed with juicy autumn pears, tart dried cranberries, and crunchy toasted pine nuts, this salad is as satisfying as it is healthy. Simple to prepare, it’s proof that clean eating can be both simple and delicious!
The Secret to the Best Kale Salad
If you’ve ever found kale a bit too bitter, here’s the game-changer: massage your kale. Massaging the leaves with olive oil softens their texture, reduces bitterness, and makes them slightly sweet. It’s the step that transforms kale from “meh” to mouthwatering.
Recipe Ingredients and Notes
Please be sure to scroll down to the recipe card for the complete details!
- Pine Nuts – I prefer raw pine nuts for a nutty crunch, but sunflower seeds, walnuts, almonds, or pumpkin seeds also work well. Or, use candied pecans for extra sweetness.
- Kale – Use curly kale or lacinato kale, and remove any tough stems.
- Olive Oil – This forms the base of the salad dressing, creating a smooth consistency and adding a rich, slightly peppery taste.
- Lemon Juice – The acidity adds a bright, refreshing touch, creating a well-balanced dressing. I recommend using freshly squeezed lemon juice, but bottled varieties will also work.
- Ripe Pears – Red Bartlett pears are juicy and sweet, but any ripe sweet pears will work.
- Dried Cranberries – I prefer sweetened cranberries for a chewy consistency and a pop of sweet, tart flavor. If you aren’t a fan, raisins or dried cherries make a good substitute.
- Salt – Don’t skip this! It helps enhance the rest of the ingredients.
How to Make Kale Pear Salad
- Toast the nuts. Heat a small skillet over medium heat. Add pine nuts (or sunflower seeds) and toast, stirring often, until golden brown. Remove from the skillet immediately so they don’t burn.
- Prep the cranberries (optional). If your cranberries are dry, soak them in hot water for 5 minutes to plump, then drain and pat them dry.
- Prepare the kale. Remove thick stems, chop leaves into bite-sized pieces, and place in a large bowl.
- Massage the kale. Drizzle with olive oil and massage the leaves with clean hands for 2–3 minutes until softened.
- Assemble the salad. Add lemon juice, diced pear, cranberries, toasted nuts, and salt. Toss the salad ingredients to combine.
- Let it rest. Allow the salad to sit for 5 minutes before serving to let the flavors meld.
Possible Variations
- Swap the greens – Not a fan of kale? Use spinach, arugula, or mixed greens instead, and skip massaging.
- Add protein – Try adding slow cooker whole chicken or cooked chickpeas for a heartier salad that doubles as a complete meal.
- Include cheese – A sprinkle of goat cheese, feta cheese, blue cheese, or Parmesan adds a delicious, salty, tangy taste.
- Add extra veggies – Include sliced red onions for extra tang and crunch, minced garlic, shallots, roasted butternut squash, roasted Brussels sprouts, mushrooms, or any produce you have on hand.
- Swap the fruit – Apples, pomegranate seeds, or mandarin oranges work beautifully.
- Dress it up – Add a drizzle of honey or maple syrup for extra sweetness.
- Dressing: Use any store-bought or homemade salad dressing you like best. Balsamic vinaigrette, apple cider vinaigrette, or Dijon mustard dressing make tasty alternatives.
Kale, Pear and Cranberry Salad
Ingredients
- 1/3 cup raw pine nuts or unsalted raw sunflower seeds (On a budget? Use sunflower seeds or chopped toasted walnuts!)
- 10 ounces kale
- 3 tablespoons olive oil
- 3 tablespoons fresh squeezed lemon juice
- 1 red bartlett pear diced into 1/2 inch cubes
- 1/3 cup dried sweetened cranberries
- 1/4 teaspoon salt, or more to taste
Instructions
- Toast the pine nuts or seeds in a small skillet over medium heat, stirring frequently, till golden brown. Watch them carefully, they can easily go from brown to burned if you're not careful. As soon as they're toasted, remove them from the hot skillet to keep them from browning further.If your dried cranberries are super dry and not very soft, you can soak them in hot water for 5 minutes to plump and revive them. Drain the cranberries and pat dry before assembling the salad.
- Cut the thick stalk ends off of the kale, then chop the kale leaves into bite-sized pieces. You should end up with around 8-10 cups of kale leaves.
- Place the kale leaves into a salad bowl and pour the olive oil over them. Massage the olive oil into the kale with clean fingers for 2-3 minutes till the kale is softened and slightly wilted. This will help remove bitterness from the kale.
- Add the lemon juice, diced pear, cranberries, and toasted pine nuts to the bowl and sprinkle the salt evenly across the top. Toss the salad till well mixed.
- Let the salad sit for at least 5 minutes at room temperature. Toss again, then serve. Refrigerate leftovers in a sealed Tupperware dish for up to 2 days.
Nutrition
tried this recipe?
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FAQs
Yes, kale holds up well to dressing, so it won’t get soggy like other greens. Store leftovers in an airtight container in the refrigerator for up to 2 days. Then, just give the salad a quick toss before serving.
I often enjoy this salad recipe as an appetizer or side dish with a protein-rich main dish such as pomegranate glazed salmon, leftover roast turkey, or honey herb roasted chicken.
I use kale in potato soup with cream added and my favorite spices be sure to add a bit of nutmeg and not being jewish I add crumbled cooked sausage.
Thank you! I just made this salad for our Christmas dinner and it’s delicious! I used toasted pecans instead of pine nuts as that is what I had on hand. Thanks for taking the time to share with all of us!
P.S. Tori – You’ve got yourself a new follower! Always looking for healthy food recipes to get down the mouths of my family of 5 and you’ve got some good ones!
Hi, I absentmindedly forgot about the cranberries. Had some yellow raisons in the cupboard so I added those instead. Not as pretty as the contrast between the kale and the cranberries, but very yummy nonetheless.
Wow, this was super tasty! What a great way to “get Kale down,” because like you mentioned, it’s hard to warm up to it when it’s bitter and tough, but boy does the olive oil massage change it!
I will definitely make this again! I couldn’t believe three TBSP of olive oil would be enough in that big bowl of kale, but it totally was! Thanks! 😀
Thank you so much for this recipe! Knowing that kale is a superfood, I have been trying to get my family to love it. No takers until you shared the method of massaging the kale before putting it in a salad. It always feels great to be able to serve something super healthy and yummy at the same time. Thank you! Thank you!
I’ve been trying to enjoy kale but I also find the bitterness hard to swallow. Thanks for this amazing tip! I’m a huge fan of your blog, and I continue to enjoy all your amazing recipes and stories!
This was amazing! My first experience with kale. I’ll definitely be making this for my vegan/raw pot luck.
Great Amanda, so happy you enjoyed it. 🙂
Tori honey…….You are AMAZING…….This Kale thing pushed me over the edge to be willing to TRY it….I think the “Massage your Kale” got to me……Just like I cannot go #2 without immediately thinking of Dr. Oz, I promise I will think of you
when I massage my Kale!!! lol…….besides, you mixed it with some of my very favorite foods…..what could happen? Anyway,just an excuse to tell you that I appreciate your passion
for what you do, and totally get the way in which you do it! You may be “The Shiksa in the Kitchen”…but your Yiddishkeit
comes thru loud and clear,boob! Ess Gazinta Hait! Marla
Heehee! Thanks Marla!
Hi Please can you tell me can I rather use spinache my kids did not enjoy the Kale.
Thanks
Janine
Hi Janine, the salad will work great with spinach… skip the massage, though, you won’t need it. 🙂
Sounds soooo good !! Thank u for sharing I’ll make it tomorrow night 🙂
Kale is delicious with pomegranate seeds and goats cheese in the salad as well as the pear you suggested. Put honey in your salad dressing with olive oil also..
I made this today although I was skeptical…I used to make my kids homemade kale baby food when they were little but could never stand the taste myself. It was delicious! Absolutely no bitterness whatsoever. I ended up eating it for dinner with grilled chicken on top. Awesome!
Fabulous Jessica! That’s what I like to hear. 🙂 Thanks for reporting back!
I’ve been a fan of kale for years after having it everyday when I lived a vegetarian lifestyle at an Ashram. I grow 3different varieties in my garden and mix them sometimes for the different colors and textures. It is SO easy to grow from sees and lasts right through a Seattle winter! My favorite is the Dino or lacinato make which make the best kale chips, IMHO. I massage it with a Tahini Garlic dressing before roasting in a very low oven until dried. (170 degrees). Thanks for this recipe, I think I will make this with a variety!
I feel healthier just looking at this salad. Can’t wait to try massaging my kale, how fun!
Try (homemade) kale chips! toss with olive oil and some salt (or other seasoning) and bake until crispy! delicious treat for us non-kale lovers!
Love your recipes and the history behind the foods. I make various kale salads. I was wondering if it mattered what kind of kale you used for this particular salad. Curly or flat leaf? Thank you. Definitely going to make this dish. Thanks. Randy
There is a great place in Chicago called the Flying Saucer that does a sauteed kale with tofu and sweet potato that is great. Otherwise I have been kalephobia too, til I started a very restrictive dietary detox this week. I actually made Kale & Potato Soup from the Lowfat Moosewood Cookbook sans the dairy portion and added swiss chard, which I love. It was a winner!!! You cook the kale seperately from the broth, so it probably helps get some of the bitterness out. I will try your massage technique. Would help for kale chip making too I bet. Thanks! United in Kale….
Kale and Potato Soup sounds delish! I’m really trying to work more kale into my diet, I actually feel energized when I eat it on a regular basis. United we stand! Haha
You would probably love Portuguese Kale soup (this recipe includes adding Chouriço, but it’s a great vegetarian soup without it). Here’s a version: http://leitesculinaria.com/7580/recipes-portuguese-kale-soup-caldo-verde.html
I love the history in this post! And I love kale salads, massaged or otherwise. I usually massage the kale with the salt instead of the oil, though, which draws out a lot of the liquid and leaves it fairly wilted–I’ll have to try your technique instead and see if the kale retains more texture (which I like; you may like my salt-rubbing method). 🙂 Either way, the plan for a kale spa is pretty great–either for kale or for people or for both–I see huge potential for the product line there. 🙂
I have recently discovered kale and I’m such a fan! This salad sounds delicious.
Even though I love pine nuts I’ve had to stop eating them because they give me a terrible case of “pine mouth”. Any other alternatives besides sunflower seeds (which I don’t particularly care for)?
Thanks!
Hi Nina, try pecans. If you want to get fancy, you could candy them on the stovetop with a little maple syrup the way I do in my Roasted Beet Tartare– delish! http://theshiksa.com/2012/08/17/roasted-beet-tartare/
Always learn so much from your blog! Next time I buy kale, it’s getting a spa session 🙂
I’m totally thinking about opening a kale spa. 😉