Kale White Bean Salad
Looking for a salad that’s actually filling and delicious? This kale white bean salad is hearty, flavorful, and made with simple ingredients that hold up well in the fridge — making it a perfect meal prep lunch or nutrient-dense side dish.
Tossed with a zesty honey mustard vinaigrette, every bite hits that sweet-salty-savory combo that makes eating vegetables way more enjoyable. And with a balance of fiber-rich beans, whole grains, and healthy fats, it’s a nutrient-dense salad you’ll actually crave again and again.
Looking for more filling salad recipes? You’ll love my Chickpea Cucumber Salad, Greek Bean Salad, and Quinoa Edamame Salad With Peanut-Lime Dressing.
Why you’ll love this dietitian-approved recipe
- Seriously satisfying: With 10 grams of fiber and 14 grams of protein per serving, this simple salad recipe is built to keep you full for hours.
- That dressing though: The honey mustard vinaigrette is so good you’ll want to drink it, making eating your greens way more exciting.
- Meal prep perfection: Kale and quinoa hold up beautifully in the fridge, so you can prep it once and enjoy all week.
Trying to eat more protein and fiber? Check out my printable list of high-fiber foods or this list of the top protein-packed foods.
Ingredient notes and swaps
- Kale: You can use any variety of kale you prefer. Make sure to remove the stems (they’re unpleasant to eat), and slice it thin for the best texture in every bite.
- White kidney beans: We use canned beans for convenience but you can cook your own. Feel free to substitute for any bean or legume you like such as red kidney beans, black beans, or lentils.
- Quinoa: If you don’t like quinoa, swap for another cooked grain like farro or brown rice.
- Crispy onions: You’re looking for crispy fried onions sold in a bag. You can usually find these near salad toppers or burger toppings. If you can’t find them, substitute for sliced green onion, pickled red onion, or leave them out.
- Feta cheese: Substitute for any cheese you like such as shaved parmesan or grated sharp cheddar.
- Sunflower seeds: Use any dry roasted nut or seed you like — unsalted or salted work great.
Scroll down to the recipe card for the full ingredients list and detailed recipe.
Dietary adjustments
- Dairy-free — omit the cheese
- Vegan — swap honey for maple syrup in the dressing, and omit the cheese
- High protein — serve with a simple protein source like rotisserie chicken, canned tuna or salmon, or cubed tofu
More variations and customizations
Erewhon copycat: This salad was loosely inspired by a similar recipe at the upscale grocery store chain, Erewhon. For a version more true to the original, leave the apple out and use a lemon vinaigrette instead. The lemony vinaigrette in my Greek bean salad is a great one.
Sun-dried tomato: For a mediterranean flair, swap the chopped apple for sun-dried tomatoes in oil, and dress with an Italian vinaigrette. Try the Italian dressing in my grinder bean salad.
How to make kale white bean salad
Step 1: Prepare your dressing.
Step 2: Pour half of it over the kale and massage for 1-2 minutes.
Step 3: Add remaining salad ingredients and dressing to the bowl.
Step 4: Toss and enjoy!
Top tips for success
- Take your time with the kale. For the best texture, remove the tough stems and chop the leaves into small pieces. It’s a simple step that makes a big difference.
- Make the vinaigrette from scratch. While store-bought dressing works in a pinch, the homemade version in the recipe is packed with flavor and really brings the salad to life.
Common questions
Sure! If you don’t love quinoa, swap it for another cooked whole grain like brown rice or farro. Or, leave the quinoa out and add extra white beans.
Absolutely, store-bought dressing will work well in this recipe. I’d suggest buying a creamy honey mustard dressing, Italian vinaigrette, or simple lemon vinaigrette.
Yes, this salad works wonderfully for meal prep. If you’re prepping ahead, dress as normal and store in the fridge for up to three days. You can leave the avocado out if desired (it may brown) and add it right before eating, but you don’t have to. To make it a full meal and filling lunch, serve with an easy source of protein like boiled eggs, cubed firm tofu, or rotisserie chicken.
This can be stored in the fridge for up to three days. Prepare and dress as instructed, and transfer to a food container before refrigerating. Mix before eating if any dressing falls to the bottom. For meal prep, leave the avocado out and add right before eating.
More easy and healthy salads
Chopped Antipasto Salad
Easy Broccoli Crunch Salad
Mediterranean Greek Bean Salad
Healthy Chicken Pesto Pasta Salad
Quinoa and Arugula Salad
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Kale White Bean Salad
Ingredients
Honey Mustard Dressing
- ¼ cup olive oil
- 2 Tbsp honey
- 2 Tbsp dijon mustard
- 3 Tbsp apple cider vinegar
- 1 clove garlic, minced
- ½ tsp salt
Salad
- 10 cups kale, de-stemmed and sliced thin
- ½ can white kidney beans, drained and rinsed
- 1 ½ cups cooked and cooled quinoa
- ½ large ripe avocado, diced
- ½ diced honeycrisp apple
- ½ cup crumbled feta cheese
- ¼ cup roasted sunflower seeds
- ¼ cup crispy onions, optional
Equipment
- small bowl or glass jar with lid
Instructions
- Add all ingredients for honey mustard dressing to a bowl, and whisk until combined and smooth. If you’d prefer, prepare this in a glass jar instead and shake to combine.
- Add kale to a large mixing bowl. Pour half the dressing over top. Use a clean or gloved hand to massage dressing into kale for 1-2 minutes or until kale is noticeably softened and about half its previous volume.
- Add remaining salad ingredients and dressing to the bowl. Toss until combined.
- Enjoy immediately or cover and refrigerate for up to four days. Enjoy!
Notes
- Dressing: Use any store-bought dressing in a pinch like creamy honey mustard dressing, Italian vinaigrette, or lemon vinaigrette.
- Cheese: Swap the cheese, or leave it out to keep this salad dairy-free.
- Quinoa: Swap for another cooked grain if preferred like brown rice or farro.
- Crispy onions: You can find crispy onions near the salad toppers or burger toppings in most grocery stores.
- Storage: This salad will stay good in the fridge for up to three days. Dress in advance or right before eating.
I have been so excited to share more dense bean salad recipes that hold up in the fridge and work as a full meal. Hope you love this one!