Lemon Garlic Kale Salad
Published June 3, 2023 • Updated March 1, 2026
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I make this lemon garlic kale salad whenever I need a low carb side with almost no effort. Five ingredients, a mason jar for the dressing, and it comes together in about five minutes.
I started making this years ago when I needed something I could throw together in under five minutes for a last-minute cookout. Turns out, the simplest recipes are the ones people ask about. A handful of baby kale, toasted almonds, parmesan, and a lemon-garlic dressing shaken up in a mason jar. That’s it. No complicated prep, no obscure ingredients.
The dressing is what makes this work. I smash a few garlic cloves with the flat of my knife, drop them into lemon juice and olive oil, and let them steep. The longer the garlic sits, the more flavor you get. I usually make the dressing at least 30 minutes before I need it, but even 10 minutes does the job. The lemon ratio I list (a third cup of juice) is my baseline. I almost always squeeze in an extra tablespoon of juice and some zest on top. I’ve had readers tell me they needed more lemon the first time, and I get it. Kale handles acid really well, so don’t hold back.
What I love about this as a keto side dish is how well it pairs with practically anything. I’ve served it next to grilled chicken, alongside a keto antipasto salad for a full spread, or just eaten a big bowl for lunch with extra parmesan shaved on top. It works with steak, pork chops, fish, you name it. If you like salads with more substance, my Jennifer Aniston salad, Thai chicken salad, and caprese salad are all worth having in your rotation.
The toasted almonds are non-negotiable for me. That crunch against the tender kale and the salty parmesan is what keeps you reaching for another forkful. I toast mine in a dry skillet over medium heat for about 3 minutes, shaking the pan every 30 seconds or so. You’ll smell them before you see the color change. They go from golden to burnt fast, so I never walk away from the stove. If almonds aren’t your thing, toasted pecans or pine nuts work well here. I’ve tried walnuts too, but they taste a little bitter next to the lemon.
One more thing. Unlike most lettuces, kale holds up during transport. I bring this to every cookout and potluck because it doesn’t turn into a soggy mess sitting in the car or on a table for an hour. Baby kale should be dressed right before serving (it wilts faster than the mature varieties), but if you’re using curly or Tuscan kale, toss it in the dressing hours ahead. It actually gets more tender and flavorful the longer it sits.
How to make kale salad
- Toast the almonds. I use a dry skillet over medium heat and shake the pan every 30 seconds. They go from golden to burnt fast, so stay close. Set them aside once they’re fragrant.
- Make the lemon garlic dressing. Smash your garlic cloves with the flat of a knife. Add them to a mason jar with olive oil, lemon juice, and salt. Shake to combine and let the garlic steep for at least 10 minutes. I try to make it 30 minutes ahead when I can because the flavor is noticeably stronger.
- Toss and serve. Add baby kale leaves, toasted almonds, and grated parmesan to a large bowl. Remove the garlic cloves from the dressing, drizzle it over everything, and toss until evenly coated. Serve right away if using baby kale.
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Ingredients
½ cup sliced almonds -
4 cloves garlic
-
⅓ cup lemon juice
-
1 teaspoon salt
-
½ cup olive oil
-
5-8 oz baby kale leaves or chopped kale
-
1 cup grated parmesan cheese
Step by Step Instructions
Step by Step Instructions
Toast almonds
Toast almonds in a skillet over medium heat until golden brown and fragrant. Set aside.
- ½ cup sliced almonds
Make zesty lemon garlic salad dressing
Smash garlic by whacking each clove with the side of a knife. In a small bowl or mason jar, whisk lemon juice and salt. Add olive oil, smashed garlic and whisk or shake until combined. Let garlic sit and steep for at least 10 minutes. Remove garlic cloves before assembling the salad.
- 4 cloves garlic
- ⅓ cup lemon juice
- 1 teaspoon salt
- ½ cup olive oil
Assemble
To a large salad bowl, add kale leaves, toasted almonds, and grated parmesan. Drizzle on dressing and toss to evenly coat. Serve right away.
- 5 oz baby raw kale leaves or chopped kale
- 1 cup grated parmesan cheese
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I use pre-grated parmesan or should I grate it fresh?
I usually grab pre-grated parmesan because I'm making this on the fly most of the time. It works fine. But when I've used freshly grated, the flavor is noticeably sharper and it melts into the leaves a little more. If you have five extra minutes, grate it fresh.
What kind of kale works best for this recipe?
I use baby kale because it's tender, mild, and I don't have to do anything to prep it. No massaging, no stem removal. If you want to prep ahead and let the salad sit in the dressing, go with Tuscan or curly kale instead. Those heartier leaves actually soften and improve overnight.
How long does this last in the fridge?
It depends on your kale. With baby kale, I eat it within an hour of dressing it because the leaves wilt quickly. But when I make this with curly or Tuscan kale, I've kept it in the fridge for 3 to 4 days and it held up great. The dressing breaks down the tougher fibers, so it actually gets more tender and flavorful as it sits.
Can I make the dressing ahead of time?
I always do. The dressing stores in the fridge for up to 5 days, and honestly it gets better with time. The garlic steeps longer, so by day two or three the flavor is noticeably stronger. I keep a jar ready in the fridge and use it on other salads too.
What other nuts can I use instead of almonds?
I've tried pecans, pine nuts, and walnuts in this. Pine nuts are my second favorite after almonds because they're buttery and mild. Pecans add a sweeter crunch. I'm less sold on walnuts here because they taste a little bitter next to the lemon, but some people love that contrast.
Can I use a different cheese?
I've swapped in feta and goat cheese and both work well. Feta gives a tangy, salty bite that plays well with the lemon dressing. Goat cheese is creamier and a little milder. I still reach for parmesan most of the time because the nutty, salty flavor pairs best with the almonds and garlic, but go with what you have.
Do I need to massage the kale?
Only if you're using a heartier variety like curly or Tuscan kale. I skip it entirely with baby kale because the leaves are already tender. For tougher kale, I rub the leaves between my hands for about a minute until they darken and soften. Or I toss them in the dressing 15 to 20 minutes early and let the acid do the work.
How many net carbs are in a serving?
My recipe comes out to roughly 4 to 5g net carbs per serving depending on how generous you are with the parmesan. I don't add any sugar to the dressing, so the carbs come mostly from the kale and lemon juice. It fits easily into a keto day without much thought.
My grandmother made a lemony kale salad every Easter and I genuinely thought that tradition was just gone for me on keto. This one, with the toasted almonds and that garlic in the dressing, hit closer than I expected (I may have teared up a little). Four stars because I added extra lemon to match my memory, but I'm making this again for Mother's Day.
Added a squeeze of fresh orange along with the lemon juice on a whim and the dressing went somewhere completely different. More rounded, less sharp. Keeping the ratio at about 2:1 lemon to orange from here on.
On my fourth batch in the last two months and the toasted almonds are genuinely non-negotiable at this point (tried skipping them once and immediately regretted it). The way they hold up in the lemon garlic dressing without going soft is the thing that keeps pulling me back. I've been making it Sunday evenings and eating it through Wednesday, and somehow it gets better by day two when the kale has really softened into the dressing. Four stars because I keep adding an extra clove of garlic, which is probably just a me problem.
Added some red pepper flakes and a tiny splash of apple cider vinegar to the dressing and the whole thing came alive. The heat against the lemon and garlic is really something. Going in my spring rotation hard.
Red pepper flakes against lemon and garlic on kale is actually so obvious and I've never done it. The ACV on top of the lemon is interesting too. Going to test that ratio.
I've avoided kale salads for years because every one I've tried tasted like roughage with dressing on it. Made this last week mostly out of curiosity. The lemon garlic dressing is the thing that changes it. That much lemon juice and four cloves of garlic and the kale actually tastes good. Toasted almonds give it real texture, parmesan pulls it together without making it heavy. First kale salad I'd actually make again.
The ratio is doing everything there. Most kale salads chicken out on the acid, and that's why they taste like roughage. Four cloves isn't even the ceiling for me.
Meal prepping this every Sunday now and the kale thing finally clicked for me. I kept abandoning salad prep because by Wednesday everything was soggy, but baby kale actually holds. Made a full batch Sunday, kept the dressing in the mason jar like the recipe says, and by Thursday the leaves were still firm enough that I was genuinely looking forward to lunch. The toasted almonds I store in a small baggie on the side so they stay crispy through the week. That lemon garlic ratio is exactly right for multiple portions over several days, bright enough to wake up the kale without turning sharp by day four. This is the first salad that has actually survived my whole prep week intact, and at 2.4g net carbs per serving it fits into literally any day I need a low-effort side.
Made a triple batch Sunday and it's been my lunch every single day this week. The kale actually gets better after sitting in the lemon dressing overnight, softens just right without going limp. Keep the almonds separate until you plate it or they lose their crunch.
Triple batch for the week is smart. I always wait on the almonds too, otherwise they go soft by day two.
Brought this to a book club last weekend and it was gone before I even sat down. Someone cornered me about the lemon garlic dressing, wanted to know if I made it myself because she couldn't place it. I love when a five-ingredient salad pulls that off. Making a double batch for Easter.
That dressing gets people every time. Make it the night before for Easter, the garlic steeps overnight and it comes out way stronger.
The toasted almonds make a real difference here, so don't skip that step. I found the dressing a bit sharp for my taste and will cut the lemon juice back slightly next time, but the salad held up well as a side for a few days in the fridge.
Yeah, cut it back. Three tablespoons and taste. Baby kale takes the acid harder than curly, so kale type matters too.
Made this probably six times now. Something about the toasted almonds and parmesan against the lemon dressing makes it taste way more complete than five minutes of work should produce.
Yeah, the almonds carry more of that than you'd think. I grab pre-grated most of the time but when I've used freshly grated, the flavor sharpens and it melts into the leaves differently.
My husband thinks kale is decorative. Made this on a cold Tuesday night and he finished it before I did. Didn't say anything, just got up and looked in the fridge for more. That lemon garlic dressing is no joke.
The fridge check gets me every time. Mine does the same thing and won't say a word about it. That dressing is strong enough to convert a full kale skeptic.
I used to get a lemon kale salad from a lunch spot near my old office every Friday. Went keto two years ago and just quietly let it go. Made this yesterday and the dressing, the garlic and lemon juice shaken up in a mason jar, brought it back in a way I wasn't expecting. Some recipes just fix something you didn't realize was still bothering you.
Two years is a long time to quietly let something go. That mason jar shake does something to the ratio that makes it taste like a dressing from a real place, not a recipe from a blog.
The lemon dressing sold me on this in February. When you're deep in soup-and-stew season, something this bright catches you off guard. One tip: massage the kale with a little dressing before adding everything else. Two minutes and it goes from tough to almost silky. The parmesan and toasted almonds do the rest.
Massaging with the dressing instead of dry is a better move. I always do it dry with Tuscan kale but working the lemon in while you're breaking down the leaves makes more sense. Two minutes is right.
good but needed way more lemon. added extra juice and zest second time
Yeah I go heavy on the lemon too. That ⅓ cup is baseline but I usually add another tablespoon of juice and extra zest. The kale can handle it.
Would love to know how much sodium is in these recipes!
Not tracked in this one, but the parmesan and that teaspoon of salt are the main sources. I'll get sodium added to the nutrition card.