This kale and pomegranate salad is a Registered Dietitian and busy mom’s dream. Packed full of vitamin C, fiber and potassium, this salad mixes sweet and savory, can be whipped up in 10 minutes or less, and is perfect for meal prep!

I’ve been on a bit of a kale kick lately. I’ve always loved it but as life continues to get busier, I’ve grown to appreciate this leafy green’s longer shelf life and versatility. You can bake it and serve as a warm salad, add it to a green smoothie for an extra boost of fiber and vitamin C, or serve it with a creamy salad dressing like in my famous kale caesar salad!

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It’s also the perfect green for meal prepping salads! I love that it holds its shape for days – even when dressed! You can even prep 5 days of kale salads without worrying that the kale will get slimy or soggy. 

Want to learn my technique for batch prepping salads? Head here for a breakdown of how to batch prep salads (plus another tasty kale & prawn salad recipe).

What you need for this Kale and Pomegranate salad and substitutions

Dino Kale: For this recipe, I used dino kale (aka lacinato or tuscan kale). It’s a dark green color that contrasts beautifully with the pomegranate and goat cheese. Can’t find it in your local grocery store? Swap for a bunch of leafy green kale or red kale. You can even substitute for a bin of baby kale. You will still get the same nutritional benefits!

Pomegranate: These tiny little seeds (or arils) of deliciousness add the perfect amount of sweetness to this salad. Plus they pack a powerful nutritional punch (read more about the benefits here). You can buy a whole pomegranate fruit or you can typically find pomegranate arils in the prepped fruit section – either or will work for this recipe. These add a beautiful pink color to the salad. 

If you’re in a pinch and pomegranates aren’t available, try using fresh berries (like raspberries, cranberries or blueberries) or dried fruit (like dried apricot or craisins). 

Goat cheese: Goat cheese can be a polarizing ingredient. I love it because it adds a tangy creaminess to a dish and it pairs beautifully with fruit. A spinach and strawberry salad with goat cheese is delish! If goat cheese is one of those ingredients you don’t enjoy, have no fear! You can still make this salad. Substitute for feta cheese, soft mozzarella or even burrata! Note: some cheeses can be saltier than others, so make sure to taste test while seasoning your salad. 

Toasted Walnuts: I added toasted walnuts to this recipe for an added crunch. You can buy toasted walnuts at your local grocery store or, if you only have raw walnuts, you can toast them in your oven at 350F for 8-10 minutes. You can substitute walnuts with toasted pecans, sunflower seeds, or pine nuts. You can also use hemp hearts if you want!

Balsamic dressing: I used my homemade balsamic dressing. The tanginess paired with the slight sweetness brings this dish together. You can use store bought balsamic dressing or you can use another dressing of your choice. I have tried a rendition of this salad with my lime honey vinaigrette and it was pretty dang delish!

How to make this 10-minute Kale & Pomegranate Salad

1 bunch of dino kale is in a silver mesh strainer

1. Wash kale and spin or pat dry. 

A hand is holding a torn piece of dino kale. In the background is a blurred image of a silver mesh strainer with more dino kale in it.

2. Remove the stems and tear the kale leaves into bite-sized pieces. Place in a medium bowl.

one hand is holding a medium clear bowl, the other hand is massaging dino kale that has been torn into bite sized pieces

3. Massage the kale: Use 1 tablespoon of olive oil or the juice of ½ a lemon and massage the kale for 2-3 minutes. This will soften the fibrous leaves and add more flavor.

A speckled grey bowl with a brown rim has town dine kale in it and pomegranate arils (or seeds).

4. Remove the pomegranate arils from the pomegranate flesh or use prepared pomegranate seeds and evenly distribute over the kale.

5. Crumble the goat cheese over the salad and top with toasted walnuts.

6. Pour the salad dressing over the salad until the kale is evenly dressed. Season with salt and pepper, to taste, toss and enjoy!

Nutritional Benefits 

Kale: Rich in Vitamin C, Vitamin K and beta carotene, kale is a nutrient-dense leafy green. It’s loaded with antioxidants and minerals that can help with gut health, heart health, and immune support. I usually have a bin of kale or a bunch of some variety in the fridge and will use it in my smoothies, salads, or mains. 

Pomegranate: Pomegranate arils (or seeds) may be small but they are a nutritional powerhouse. Packed with vitamin C, folate, potassium, and antioxidants, these little guys are great for immune support and inflammation.

Goat cheese: Goat cheese is a healthy fat that adds a satiety factor to this recipe – the key to not just keeping you full but also satisfied after eating. It also provides you with Vitamin A, riboflavin, protein, and calcium. Plus it’s great for your gut health (yes, it contains probiotics).

Walnuts: Walnuts, like goat cheese, also add a satiety factor. They’re also packed full of nutrients like Omega-3s, antioxidants, and Vitamin B6.

How to meal prep this salad

If you’ve been following me for a while you know that I am a huge fan of meal prepping. Life is so much easier when you’re not always starting from scratch in the kitchen. For this recipe, you can either ingredient prep (and use the ingredients in multiple recipes) or batch prep this salad! 

For ingredient prep

Kale: Wash, dry, and destem the kale. Tear into bite-sized pieces and store in an airtight reusable container or reusable bag with a piece of paper towel. This will keep the kale from wilting. Make this salad the day of or you can use it in my kale caesar salad or my coconutty warm kale salad.

Pomegranate: Remove the arils from the flesh of the coconut and store them in an airtight reusable container. Use in salads (like this one) or as a topping for overnight oats or chia pudding.

For batch prep

Triple this recipe and split into 5-6 large mason jars. You can add the dressing (the kale leaves will not get slimy or soggy) or you can keep it on the side and dress the day-of. Add a hard-boiled egg or shredded chicken (leftover or store-bought) to each jar and you have lunch for the week!

Elevate this recipe

This salad is delicious on its own for a quick snack, as a main, or as a side. I love that it can be paired with almost anything and you can add more veggies to it to make it even more nutritious.

As a dietitian, I am always looking at what you can add into your diet. This salad is the perfect base that can be elevated by adding in fresh or baked veggies. If you have red onion, tomatoes, cucumber, or peppers in your crisper, feel free to add those in. I also like this one with oven-roasted sweet potatoes, sauteed zucchini, or pan-seared asparagus.

If using it as a main, try topping it with leftover chicken breast, pan-seared cod, cajun grilled prawns (I LOVE this recipe!), or an egg (poached or hard-boiled would be delish!). 

It is also the perfect side dish. Try it with one of these mains:

If you make this salad, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! xo

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A kale and pomegranate salad is on a grey speckled plate with a brown rim. There is a small jar of balsamic dressing on the side.

10 Minute Crunchy Kale and Pomegranate Salad

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  • Author: Lindsay Pleskot
  • Prep Time: 10
  • Total Time: 10 minutes
  • Yield: 2 1x
  • Category: salad
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Description

This kale and pomegranate salad is a Registered Dietitian and busy mom’s dream. Packed full of vitamin C, fiber and potassium, this salad mixes sweet and savory, can be whipped up in 10 minutes or less, and is perfect for meal prep!

Ingredients

Scale

Salad

  • 1 bunch dino kale
  • 1 tbsp extra virgin olive oil or juice of 1/2 lemon
  • 1/2 cup pomegranate arils (or seeds)
  • 1/3 cup goat cheese
  • 1/4 cup toasted walnuts

Balsamic Dressing

  • 2 tbsp extra virgin olive oil
  • 3 tbsp balsamic vinegar
  • 1 ½ tsp dijon mustard
  • 1 tsp sugar *optional
  • Coarse salt and freshly-cracked pepper to taste

Instructions

  1. Wash kale and spin or pat dry. Remove the leaves from the stems and tear them into bite-sized pieces. Place in a medium bowl.
  2. Massage the kale: Use 1 tablespoon of olive oil or the juice of ½ a lemon and massage the kale for 2-3 minutes. This will soften the fibrous leaves and add more flavor. 
  3. Remove the pomegranate arils from the pomegranate flesh or use prepared pomegranate seeds and evenly distribute them over the kale. Tip for removing the arils from the pomegranate fruit: Roll the fruit first. Cut into the outer flesh (like you would an avocado) trying not to cut into the seeds. Open the fruit over a bowl, squeezing lightly to push the seeds out.
  4. Crumble the goat cheese over the salad and top with toasted walnuts.
  5. If you don’t have salad dressing prepped, whisk together the olive oil, balsamic vinegar, dijon mustard, sugar, salt, and pepper until well combined. Pour the salad dressing over the salad until the kale is evenly dressed. Store any leftover salad dressing in an airtight container to use throughout the week.
  6. Season with more salt and pepper, to taste, toss and enjoy!

Notes

  • This amount yields 2 main portions or 4 side salad portions.
  • To make vegan, substitute goat cheese for vegan cheese of choice.