If you’ve ever thought salads were boring, this Avocado Kale Quinoa Salad might just change your mind. It’s hearty, fresh, and satisfying enough to stand alone as a meal. Packed with nutrient-rich kale, protein-filled quinoa, and creamy avocado, it’s a combination that feels as good as it tastes. I’ve made this countless times in my kitchen, and every single bowl reminds me why this salad deserves a spot on your weekly rotation.
Whether you’re a fan of kale quinoa salad recipes already or just dipping your toes into healthier dishes, this recipe is simple, versatile, and packed with flavor.
Why You’ll Love This Salad
- Balanced flavors – earthy kale, nutty quinoa, creamy avocado, and a zesty lemon vinaigrette.
- Nutrient-dense – vitamins, fiber, and plant-based protein in every bite.
- Meal prep friendly – it stores well for days.
- Flexible – perfect as a side dish or a main meal.
This isn’t one of those sad desk salads. This is a “I actually look forward to eating lunch” kind of salad.
Ingredients You’ll Need
Here’s what goes into this quinoa kale avocado salad. The best part? Everything is easy to find.
- 1 bunch kale (curly or lacinato, stems removed and leaves chopped)
- 1 cup quinoa (rinsed and cooked)
- 1 large avocado (ripe but not mushy)
- 1 small red onion (thinly sliced)
- 1 cup cherry tomatoes (halved)
- ½ cup cucumber (diced)
- ¼ cup sunflower seeds or pumpkin seeds (for crunch)
- ½ cup crumbled feta (optional, skip for vegan)
For the Lemon Vinaigrette:
- ⅓ cup extra virgin olive oil
- Juice of 1 large lemon
- 1 clove garlic, minced
- 1 tsp Dijon mustard
- Salt and pepper to taste
Step-By-Step Instructions
Step 1: Cook the Quinoa
Rinse the quinoa under cold water. Bring 2 cups of water to a boil, add the quinoa, cover, and cook for 15 minutes. Fluff with a fork and let it cool slightly.
Step 2: Massage the Kale
Here’s where the magic happens. Kale can be tough and bitter, but massaging it softens the leaves and makes them silky. Place the chopped kale in a large bowl, drizzle with a teaspoon of olive oil and a pinch of salt, and rub the leaves between your fingers for 2-3 minutes.
Think of it like giving your kale a mini spa day. It will reward you with tender, mellow greens.
Step 3: Prepare the Dressing
In a small jar, whisk or shake together olive oil, lemon juice, garlic, Dijon, salt, and pepper until emulsified.
Step 4: Assemble the Salad
Combine kale, quinoa, onion, tomatoes, cucumber, and seeds. Toss gently with half the dressing. Add avocado and feta last, drizzling the rest of the dressing over the top.
Tips for the Best Quinoa Kale Salad
- Cool the quinoa before tossing it with the greens—warm quinoa can wilt kale too much.
- Massage longer than you think. A couple extra minutes makes a big difference.
- Make it Mediterranean – add olives, roasted red peppers, or chickpeas.
- For a detox vibe, swap feta for pesto and load up on cucumber and herbs.
- Don’t skip the crunch. Nuts or seeds balance the creamy textures.
Variations You Can Try
- Kale Quinoa Avocado Salad with Lemon Vinaigrette – the version here, simple and refreshing.
- Quinoa Spinach Salad with Lemon Vinaigrette – swap spinach for kale if that’s what’s in your fridge.
- Mediterranean Salad with Kale & Quinoa – add sun-dried tomatoes, kalamata olives, and oregano.
- Vegan Kale Quinoa Salad – ditch the feta, add roasted chickpeas.
- Kale Detox Salad w/ Pesto – use a pesto dressing instead of lemon vinaigrette.
You can even riff on this if you’re inspired by the famous Costco kale quinoa salad—it’s a cousin of this recipe but with a slightly different dressing and dried cranberries.
Why Kale and Quinoa Work So Well Together
Kale brings the crunch, quinoa brings the bulk. Together, they make a salad that actually feels like a meal instead of a side. Kale is loaded with antioxidants and fiber. Quinoa delivers plant-based protein and all nine essential amino acids. Add avocado into the mix and you’ve got creaminess that ties everything together.
It’s like that trio of friends where one is grounded, one is energetic, and the other is smooth-talking—different, but perfect together.
Make Ahead and Storage Tips
- Meal Prep: Cook quinoa and prep kale in advance. Store separately until you’re ready to toss.
- Leftovers: This salad holds up surprisingly well for 2–3 days in the fridge. Just keep avocado out until serving to avoid browning.
- Lunch Box Ready: Pack in jars for easy grab-and-go meals.
Final Thoughts
This avocado kale quinoa salad is simple, flavorful, and endlessly adaptable. Whether you’re trying out kale and quinoa salad with lemon vinaigrette, going Mediterranean with olives and peppers, or keeping it classic with just a few fresh ingredients, it’s the kind of dish that keeps you coming back for more.
I make this often when I want something quick but wholesome. Give it a try, and you’ll see why this salad has earned a permanent spot in my kitchen rotation.
Avocado Kale Quinoa Salad
Ingredients
Method
- Rinse quinoa under cold water. Cook 1 cup quinoa in 2 cups water. Cover, simmer 15 minutes. Fluff with fork, let cool.
- Place chopped kale in a big bowl. Drizzle with 1 teaspoon olive oil and a pinch of salt. Massage with your hands for 2–3 minutes until softened.
- In a jar, mix olive oil, lemon juice, garlic, Dijon, salt, and pepper. Shake well to make the dressing.
- In a large bowl, add kale, quinoa, onion, tomatoes, cucumber, and seeds. Toss with half the dressing.
- Gently fold in avocado slices and feta. Drizzle the rest of the dressing on top. Serve fresh.
Notes
- Massage the kale well — this makes the leaves tender and less bitter.
- Add chickpeas or grilled chicken if you want extra protein.
- For meal prep, keep avocado separate until serving to avoid browning.
FAQs About Kale and Quinoa Salad Recipes
Q: Do I have to massage the kale?
Yes. Unless you like chewing on something that feels like a leafy shoelace. Massaging makes it tender and delicious.
Q: Can I use another grain instead of quinoa?
Absolutely. Farro, bulgur, or couscous all work well. Just note they’ll change the texture slightly.
Q: Is this salad filling enough for dinner?
Definitely. Thanks to quinoa and avocado, it’s hearty. Pair it with grilled chicken or tofu if you want even more protein.
Q: What’s the best type of kale to use?
Lacinato (also called Tuscan or dinosaur kale) is softer and less bitter than curly kale, but both work here.
Q: Can I make it without cheese?
Yes, skip the feta or replace with nutritional yeast for a vegan-friendly option.
Q: What dressing works besides lemon vinaigrette?
Tahini dressing, pesto, or even a balsamic glaze are great swaps.
