Low Sodium Kale Salad Recipe

Name: Low Sodium Kale Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 6 cups kale (chopped); 1 peach (sliced); 1 cup blueberries; 1/4 cup pumpkin seeds (or other unsalted nuts); 2 lemons (juiced, about 1/4 cup); 1/4 cup + 1 teaspoon olive oil; 2 cloves garlic (minced); 2 teaspoon Dijon mustard; 1 teaspoon honey

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This low sodium kale salad recipe is a delicious and hearty salad, loaded with tender kale greens, chopped fresh fruit, and a 5-minute salt free vinaigrette dressing! It takes just 15 minutes to make, and is a really fantastic weeknight side dish everyone will love.

This recipe uses a simple technique to make the kale super tender with a great texture. I added in fresh peaches and blueberries, but you can add in your favorite fruits or vegetables (see our suggestions below)!

Want more low sodium salad ideas? Try our low sodium chicken Caesar pasta salad, our low sodium taco salad, and our favorite low sodium orzo pasta salad.

low sodium kale salad with peaches and blueberries in a bowl with a salt free salad dressing

Table of Contents

If you’re trying to add more leafy greens in your life, this low sodium kale salad is the best and tastiest way to do it! We make this kale salad all the time – and swap in whatever fresh fruits or vegetables we have on hand to make it seasonal.

And it takes just 5 minutes to make the easiest vinaigrette dressing, giving the salad an amazing flavor in each bite. And I love the combination of fruits and kale together – it gives each bite a wonderful sweetness and great taste. And I like adding a few nuts for extra crunch! The best salads have a variety of flavors and textures – and this one is a 10/10!

Why This Recipe Works

It’s super flavorful, light, refreshing, and hearty.
A great side dish or appetizer that goes with almost any meal!
A wonderful way to use up extra kale.
You can make this delicious salt-free vinaigrette dressing in just 5 minutes.
Anyone can successfully make this salad by following our step-by-step photos and directions below!

Ingredients You’ll Need

See the recipe card below for a full list of instructions and ingredient amounts!

There are a few different varieties of kale you can find at the grocery store. I used classic curly kale, which is thick and green, and has a dense texture. There is also dark green dinosaur kale (or lacinato kale) which is straighter, and red kale, which has a deep red or purple color. Any of these kale varieties works well, so choose the one you most prefer.

I like adding fresh sliced peaches and blueberries into this salad for extra sweetness and beautiful color. Adding fruit into this salad is a great way to get some wonderful natural sweetness in your meal.

I also like to add some seeds and nuts for crunch! I like pumpkin seeds, which are also called pepitas. You can usually find them roasted and unsalted in most grocery stores!

And for the dressing, I make a super quick homemade vinaigrette with fresh lemon, Dijon mustard, garlic, olive oil, and a little bit of honey for extra sweetness.

Additions and Substitutions

You can use any nuts or seeds in this salad. I used pumpkin seeds but you can use walnuts, sliced almonds, hemp hearts, or sunflower seeds.

Add in your favorite seasonal fruits – if peaches and blueberries aren’t in season, use what is! Apples, pears, strawberries, cantaloupe, berries, watermelon, or mango would all be great choices.

And if you don’t love kale, you could try this salad with baby spinach, arugula, or mixed greens instead.

How To Make Kale Salad Without Salt

a bowl of kale massaged with olive oil for a low sodium salad idea

Step 1: In a large mixing bowl, add the chopped kale and the 1 teaspoon olive oil. With your hands, massage the kale and olive oil together for about 5 minutes until the kale becomes soft and tender.

kale with peaches and blueberries in a bowl for low sodium salad.

Step 2: To the kale, add in the sliced peaches, the blueberries, and the pumpkin seeds.

a salt-free vinaigrette dressing with salad with kale and peaches

Step 3: In a bowl or a small jar, add the lemon juice, the remaining 1/4 cup olive oil, Dijon mustard, honey, and chopped garlic. Stir well to combine.

a low sodium salad with kale and peaches and blueberries with salt free salad dressing

Step 4: Pour the dressing over the salad, and toss well to combine. Serve immediately, and enjoy!

Recipe FAQs

How much sodium is in kale salad?

This low sodium kale salad recipe has XX mg sodium per serving, as it uses no added salt in the vinaigrette dressing. If you order a kale salad from a restaurant, it may have more sodium depending on the ingredients used, so be sure to check with the server.

How to store leftover salad

This recipe is best fresh, but it does last for up to 1 day in the refrigerator. Store in an airtight container, and refrigerate for up to a day.

Can I add protein to this salad?

Yes! Adding protein is a great way to make this salad into a full meal. You can add in sliced low sodium grilled chicken, low sodium steak, or our favorite low sodium Instant Pot chicken.

a bowl of salt free kale salad with low sodium vinaigrette dressing

More Low Sodium Salad Ideas

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