This kale caesar salad recipe combines crispy chickpeas, caper (optional) and tangy greek yogurt dressing for the most satisfying and flavourful salad proving nutritious can also be totally delicious!

Chickpea kale caesar salad on a white plate over a neutral kitchen dish. Ingredients include: kale, chickpeas, capers, Greek yogurt, and garlic.

Oh man, I am excited for you to try this one! Do you ever find that when you’re looking for healthy salad recipes, your search results come up with less than inspiring options? 

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Not this one! This crunchy kale Caesar salad recipe is packed with so much flavor and all the components for a satisfying meal.

As a dietitian, I see it all too often with clients – the pressure to eat “healthier”, cue the salads. Yes, salads are a great opportunity to nourish your body, but what is equally important is that we enjoy and are satisfied by the foods we eat! Flavor, texture, and balance are all key to this.

This recipe delivers on all fronts, I could seriously eat it every single day! It is garlicky, lemony, crunchy, and crispy. What Caesar salad dreams are made of! 

This has become probably the top requested recipe for family gatherings and I am always happy to deliver (especially when it’s made with just a few simple ingredients that can be whipped up in no time).

How to Make Kale Caesar Salad

This recipe is so easy to throw together!

Get your oven preheating so that the chickpeas and capers can roast away while you prep the other ingredients. 

For the kale – just give it a wash, remove the tough middle stems and then roughly chop or tear the leaves. 

For the dressing, combine all ingredients right into the bowl you’ll be serving the salad in and mix to combine, or make the dressing in a jar and shake it all up. Both options will save you from doing extra dishes. 

Prep time is only 10 minutes and the whole meal comes together in less than 30 minutes!

Lindsay Pleskot, RD holding chickpea kale caesar salad on a pink plate. Ingredients include: kale, chickpeas, capers, Greek yogurt, and garlic.

Why Use Kale For Caesar Salad?

I have a major love for kale. It is high in fiber, and packed with antioxidants and a ton of vitamins and minerals that help our body thrive (more on this in the nutrition section below)! 

But what also makes it amazing for Caesar salad is the robust leaves. The leaves won’t get soggy and you can even prep it ahead of time – and I swear it only gets better with time! The acid from the dressing softens the kale leaves making them more tender, without having to worry about them getting soggy!

Ingredient Substitutions

Greens: While I do love using kale for this recipe, you can totally make it with Romaine lettuce, which is how traditional caesar salads are made.

Croutons: I’ve opted to roast up some chickpeas and capers to serve a double purpose of adding protein (chickpeas) an extra punch of briney flavor (capers) and to act as stand ins for traditional croutons, but regular croutons are also delish in this salad – I speak from experience!

Chickpea kale caesar salad on a white plate over a neutral kitchen dish. Ingredients include: kale, chickpeas, capers, Greek yogurt, and garlic.

How to Make Kale Caesar Salad Vegan

With a few easy swaps you can totally make this salad completely plant-based:

  • Swap the Greek yogurt for your favorite plain dairy-free yogurt. It won’t be quite as thick this way so if you like that thicker texture, I recommend adding a tablespoon or two of tahini to do the trick!
  • Swap the parmesan cheese for nutritional yeast. Start by replacing with half the amount and increase to adjust to taste

Can you Meal Prep/Prep Ahead Kale Caesar Salad?

Yes! You can totally meal prep this salad! Hearty kale leaves stand up well to the dressing and won’t get soggy. I find it’s actually even better with time! 

Looking to save even more time with meal prep? Download this free 5 day meal plan and save 5+ hours in the kitchen every week!

Storing Kale Caesar Salad & Dressing

Store prepped salad or any leftovers in an airtight container in the fridge for up to 5 days. 

If prepping ahead of time, you can also store the kale and dressing separately:

  • Kale: wash and roughly chop or tear apart the kale leaves. Dry them with a salad spinner or kitchen towel and store in a reusable storage bag or airtight container.
  • Caesar Salad Dressing: I like to make my salad dressings in mason jars or repurposed pasta sauce jars. This makes it super easy to mix all of the ingredients, save you from doing extra dishes, and makes it easy to store right in the jar! Store salad dressing in a closed jar or airtight container for up to 7 days.
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Nutrition Benefits of Crunchy Kale Caesar Salad & Dressing

Kale

Fiber

  • Kale is higher in fiber than most other leafy greens! Fiber helps promote and maintain gut and bowel health. 
  • Studies have demonstrated an association between dietary fibre intake and improved insulin sensitivity. 

Vitamin A

Vitamin C

  • Helps increase absorption of iron (especially plant-based iron!).
  • Can help protect the immune system and help fight off infections.

Vitamin K

Greek Yogurt

Calcium

  • Helps build and maintains strong bones.
  • An important cation that is required for muscle contraction, nerve conduction, and hormonal secretion.

Protein

  • (Greek yogurt is 2-3x higher in protein than regular yogurt). Protein contributes to muscle mass and helps increase strength.
  • Slows the rise of blood sugars and helps to keep you full longer after eating.

Chickpeas

Protein (great source of plant-based protein!)

  • Helps with tissue repair.
  • Helps produce enzymes and hormones.

Soluble Fiber 

  • Can help aid digestion by adding bulk and preventing constipation. 
  • Helps balance blood sugar levels by slowing the absorption of sugars into the bloodstream.

Other Recipes you Might Like

If you enjoy this Crunchy Kale Caesar Salad recipe, 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

Tip: I find that having a few meal ideas on hand helps me focus on the other things requiring my attention during a busy week, so I’ve created a list of my well-balanced meal recipes for you here!

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Nutritious Crunchy Kale Caesar Salad & Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 9 reviews
  • Author: Lindsay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 2–4 servings 1x
  • Category: Salads & Sides
  • Method: Baked
  • Cuisine: American
  • Diet: Vegetarian
Print Recipe

Description

I love kale, there’s a reason this green has gotten so much press in recent years. Kale is higher in fiber than most other leafy greens and is a great source of  antioxidant  vitamins A and C.

Ingredients

Scale
  1. 2 large bunches kale (approx 10 cups)

Dressing:

  • 3/4 cup plain Greek yogurt
  • 2 tbsp extra virgin olive oil
  • 1/2 cup Parmesan cheese, grated
  • 1 clove garlic, minced
  • Juice of 1/2 lemon
  • Salt & pepper to taste

Crispy Chickpeas & Capers

  • 1 x 19 oz can chickpeas, drained, rinsed & patted dry
  • 1/4 cup capers, drained and patted dry
  • 1 tbsp avocado oil, or other high heat cooking oil

Instructions

  1. Preheat oven to 425F. Line a Baking sheet with parchment paper and set aside.
  2. Combine chickpeas, capers, olive oil, salt and pepper. Stir to coat evenly and spread out on baking sheet in a single layer. Bake for 20-25 minutes until crispy and golden on the outside.
  3. Meanwhile, combine salad dressing ingredients directly into the bowl you will be serving the salad in to save you extra dishes! Adjust the dressing to taste by adding more lemon, salt or parmesan cheese if desired.  Whisk with a fork until well combined.
  4. Wash and cut or rip kale into bite sized pieces, removing leaves from the thick middle stem. Dry leaves well using a salad spinner or kitchen rag. This will help the dressing stick to the leaves.  
  5. Add kale to the bowl with the dressing and mix with a fork, or use clean hands to massage the dressing into the leaves to really get the dressing coated on there!
  6. Plate and top with crispy capers and chickpeas and enjoy!

Notes

Swap Greek yogurt for your favorite plain dairy-free yogurt. It won’t be quite as thick this way so if you like that thicker texture, I recommend adding a tablespoon or two of tahini to do the trick!

Swap the parmesan cheese for nutritional yeast. Start by replacing with half the amount and increase to adjust to taste

Greens: While I do love using kale for this recipe, you can totally make it with Romaine lettuce, which is how traditional caesar salads are made.

Croutons: I’ve opted to roast up some chickpeas and capers to serve a double purpose of adding protein (chickpeas) an extra punch of binary flavor (capers) and to act as stand ins for traditional croutons, but regular croutons are also delish in this salad – I speak from experience!